OFF-SEASON
A.
Three sets of:
Foam Roll T-Spine Stretch x 10 pulses
Hawaiian Squats x 6-8 reps per leg
Banded Pec Stretch x 60 seconds
followed by …
Two sets of:
Y’s, T’s, W’s x 6-8 reps
Wall Slides x 6-8 reps
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
B.
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pulls + 1 Snatches + 1 Overhead Squats @ 70-75% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Snatch @ 80-85% of 1-RM Snatch
Immediately followed by …
Every 2 minutes, for 6 minutes (3 sets):
Snatch @ 85+%
C.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
*Choose the loads based on feel, but these should be heavy!
D.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
followed by …
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per 100-feet)
Rest 2-3 minutes
followed by …
Three sets of:
100-Foot Harnessed Sled Pulls
(as heavy as possible, no stopping during 100-feet)
Rest 2-3 minutes
followed by …
300-Meter Sandbag Carry @ 80-120 lbs
(bear hug hold only)
55+: 40-80 lbs
GAMES PREP
Session One
A.
Five sets of:
Overhead Squat x 1 rep
Rest as needed
Build over the course of the four sets
B.
In 15-20 minutes build to 97-100% of 1-RM Snatch
C.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
Session Two
A.
40-49:
Three rounds, not for time, of:
Run 300 Meters
2 Legless Rope Climbs
50-59:
Three rounds, not for time, of:
Run 300 Meters
2 Rope Climbs
60+:
Three rounds, not for time, of:
Run 300 Meters
1 Rope Climb
B.
40-49:
Four rounds for time of:
30 Calories of AirDyne
15 Strict Handstand Push-Ups
15 Pull-Ups
Rest 3 minutes
50-59:
Four rounds for time of:
25 Calories of AirDyne
15 Strict Handstand Push-Ups to 2″ riser
15 Pull-Ups
Rest 3 minutes
60+:
Four rounds for time of:
20 Calories of AirDyne
10 Strict Handstand Push-Ups to 4″ riser
10 Pull-Ups
Rest 3 minutes
Off season. I’m a day behind this week (did this Tuesday)
A – Done.
B1 – 125, B2 – 135, B3 – 145. Meh. Ok, nothing great.
C – 5 @245, 3 @270, 1 @290, 5 @270, 3 @290, 1 @315 (91%). Rougher than should have been.
D – Rope pulls w/135 on sled. Rev sled drags w/305. Harness sled pulls w/265. 300m bearhug carry w/100# sandbags (had to stop every 100m and shake out arms on fire).
A. 135 145f x 3
B. 95 100F
C. 275 First time in a while this heavy
A. 4 x 400m run and heavy sled pull instead of rope climb
B. 4:50/5:09/5:23/5:50
GP1
A. 185 for a 10# PR. Have been close for some time, finally got it last night.
B. Struggling at just 80%, stopped here.
C. Skipped. My hip is feeling better after a week of pain, but going to give it a bit more rest.
GP2
A. 2 legless climbs each round. While it wasn’t for time I still moved at a constant pace, just a bit more relaxed pace.
B. 5:00/4:30/5:00/5:30 Shoulders were fatigued so the SHSPU were broken into small sets of 3 to 5; not sure why so tired, maybe the rope climbs.
Wasn’t feeling it tonight. Unfortunately.
Off-Season
A. Done.
B1-B3. Topped out at 90#.
C. 165/175/185#.
D. No equipment available.
GP S2
A. 3 rounds of 800m (instead of 300 Rx) run/2 legless rope climbs.
Off-Season
A. Done
B. 155/165/175
C. 295/315/335/315/335/355
D. Sled work done by loading weights on a tire and dragging it outside. Put some 45’s on and went.
Used Yoke for sandbag Zercher style. Yoke is 185 and did 6- 50′ carries across the gym.
A. Mobility – done!
B. S.P. + Snatch+ OHS – 95/95/100
S.P. + Snatch – 110/110/110
Snatch – 115/120f/120/125f/125f
C. Back Squat -145/165/185/155/175/200
D. Sandbag carry (80+ lb.)/Rope Pull – completed/Sled Pull & Drag – only time for 1 set
Off Season-
A. Done
B. 75/75/80
B1. 85/85/85
B2. 95- felt good
C. 115/140/160-155 Didn’t feel I got low enough so went down #5
130/150/165-
Did 2 Leg less rope climbs for this-1st one almost to the Top-I will get it soon
Used prowler & rope for Forward & Backwards
Used Weight Vest + sandbag
Felt good today-Happy Monday
A .- Done
B 1.- 165# x 3
B 2.- 165/175/185#
B 3.- 185/205/215# ( last time i did my PR 215# was a year a go with strap and struggling. today feel it solid and no straps).
C .- skip it
D.- first time working with a Sled
100 foot hand to hand 145#
100 foot reverse 185#
100 foot harnesses ( no harnees so just wrap it on my chest) 185#
Regards from México
Games: 1
A OHS: 255#
B SN: 225# – Did C first and knee felt strained a bit so stopped here.
C BS: 320/340/360/340/360/380
2:
A LRC/Run: Done: fast but 3rd round LRC felt harder than it should have. Minimal rest.
B: Done – Rounds in 3m. Ran no-display AD for 1:20 seconds each round. Last round 4m. SHPU caught up with me.
Games Prep:
1A. OHS: 145-165-175-185-195# (failed 205#)
1B. Snatch: 105-125-145-155m-155#-160m
1C. Back squats: 200-215-225-215-225-240#
2A. Run/legless rope: done
2B. 2:53, 3:02, 3:20, 3:27. (SHSPU 15, 8/7, 5/5/5, 5/5/3/2….all pu unbroken except 3rd round where I was slipping off the bar and needed chalk)
Nice work on the OHS and Snatch!!!
Thanks Jean! No PRs but close to PR weight!
Session 1
knee still stiff from Saturdays work prevented me from getting full depth on squats
up to 225 but no depth
Power Snatch to 175
skipped squats
Session 2
A. subbed bike for run and did legless felt good on this
B. 2:31/2:43/3:04/3:10
A. 155-210 OHS.
B. 135-165 Snatch.
C. 265, 280, 295, 280, 295, 310 Backsquats
Sesh 2 right after
A. 3 rnds of 300 run, 1 legless and 1 rope climb.
B. 3:51, 4:57, 5:30, 4:18.
Big squat br. Good work
Mahalo Quinn!
B. 135,145,145
B2. Kept the same progression pull,snatch, ohs @ 155 all 3 sets
B3. Snatches only 165,165,165
C. 235×5,255×3,275×1,245×5,265×2,285 fail
GP
Session 1 – 11am
A. Up to 115# (5# off PR – felt good)
B. up to 95# – Finally!!! More power snatch but got it up there
C. BS – 150-180#
Part A (S2) – done
Session 2 – 4:00
B. Assault Bike/HSPU 2″/ PU – 3:16/3:16/3:24/3:32
1 week to go? –
Off season
A. Done
B. 78/90/then 93.5/98/102.5f for last 6 min
C. No squatting did conditioning from Saturday
1-21 reps @130
2-39 reps @83
3-30 reps @83
4- 2 rounds plus 30
Too rainy for outdoor activities today–thunderstorm city
Hi Masters’ Beasts!!
Haven’t posted in a while….just got the Granite Games Invite.
A. Done
B. Complex to 195#, then worked up to 250# OHS (PR)
C. Back Squat up to 365# single (tie PR)
D. JACKIE W 808… 6:28
Let me know if you are going I’m still on the fence
Congrats on the invite Matt. You are still killing it!
Great job Matt! Love seeing you back on here!
Congrats! Welcome back!
Great job on the GG Matt!!
A1) done
B1) 73lbsx1
79lbsx2
2) 84bsx2
89lbsx1
3) 89lbsx1
90lbsx2
C) 200,230,245,205,230,245
2) 100 ft hand to hand ( used 90lbs)
3) 100 ft sled drag stayed w/90 lbs
4) sandbag used 80 lbs -very tough!
I hate/LOVE these !!!! LOL
hope everyones enojying their dayl!
Off Season:
B1: 135; 145; 150
B2: 155; 160; 165
B3: 170; 175; 180
C: I was way over zealous on this one.
5@ 265
3@285
1@300
5@285
3@295
0@315
D1: 180lbs
D2: 270
D3: 315
D4: around 80lbs
Games Prep: done in one session A. Snatch: up to 200 lb. (did not feel really sharp but its the most I have snatched in a few months. 2 lbs. off PR) B. OHS: Up to 225 ( 5 lbs. off PR) C. Back Squats: done off 355 (265,285,300, 285, 300, 325) D. 4 RFT w/ 3 min. rest: 30 cal. Row (no bike)/ 15 SHSPU/ 15 PU 2:40, 2:58, 2:56, 3:04 (SHSPU were UB but they got hard on last two sets. Row 1:40- 2:00 E. 3 rounds NFT 300m run, 2 rope climbs : done Nice workout today.… Read more »
Off-Season
A)Completed
B1)105#(3)
B2)115#(3)
B3)125#(3)
C)215#/230/240/230/240/255
D1)145# Should have gone heavier here. Next time.
D2)265#/310(2)
D3)310#(3)
D4)100#