Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 1 rep
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 1 rep
Build to heavy.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″ Below the Knee @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-95%
C.
OPTION 1
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep
-OR-
OPTION 2
Every two minutes, for 16 minutes (8 sets):
Full + Quarter Front Squat x 2 reps
Go as heavy as you can.
Session Two
A.
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar
x 30 seconds each arm
II.
Four sets of:
50-Foot Handstand Walk to Wall + Handstand Push-Ups x Max Reps
immediately followed by a 30 second handstand hold.
If you fall off the wall during your handstand push-up set, terminate the set, wait 60 seconds and kick back up to the wall for handstand push-ups x max reps immediately followed by a 30 second handstand hold.
followed by…
Ten sets of:
Wall Climb to Handstand + Handstand Walk + Reverse Handstand Walk to Wall
If you fail to make it back to the wall in your reverse handstand walk, terminate that set. Your goal is to determine how far from the wall you can get and still make it back to the wall without falling.
followed by…
Donkey Kicks to Handstand x 50 reps
B.
OPTION 1
For 36 minutes (4 sets) rotate through the following:
2 minutes of Assault Bike
60 seconds of Plank Hold
2 minutes of Rowing
60 seconds of Farmers Carry (light to medium load)
2 minutes of Running
60 seconds of Bear Crawl
-OR-
OPTION 2
Every 5 minutes, for 30 minutes (6 sets):
Row 500 meters
Try to maintain times within 5-10 seconds of your PR 500 meter pace.
C.
For completion…
50 Hand Plank Cross Knee to Elbow
25 Hanging Knees-to-chest @ 2011
50 Elbow Jacks
40 Hand Plank Cross Knee to Elbow
20 Hanging Knees-to-chest @ 2011
40 Elbow Jacks
30 Hand Plank Cross Knee to Elbow
15 Hanging Knees-to-chest @ 2011
30 Elbow Jacks
Session 1:
A. 40-50-60kg that was the heaviest I have done.
60-70-70kg
80-80-80-80kg
B.60-65-70kg
70-77-82kg
82-87-93kg
93-97-100kg
100-100-105kgF Struggling in the bottom over 90%
C. Option 1
100-110-120-130-140-150-155-160-165-172kg 2kg PR felt good
Session 2:
Walk + kipping hspu + Hold
*All unbroken 50ft – reps 20/15/15/10 – Holds tough
Wall walks done.. Wrist feeling it ! Backward hitting 10-15ft most times now, shoulders cooked like a dry steak.
Donkey kicks.. ran out of time
B. Option 2
1.40/1.39/1.39/1.39/1.40/1.39 – last 2 intervals horrific as per usual.
C. Done
Session 1:
A. 35-45-451
75-85-95
115-125-135
B.80-85-95
95-105-110
115-120-125
120-120-125 (This is where I started missing lifts and falling back. Next time I’ll make sure to video and post for feedback 🙂 )
125-125-125
C. Option 2*
125-130-135-140-145-150-155-165
Session 2:
A. I Done
II 12 shpu-10shpu-8shpu-8shpu
Wall walks done about 15ft out and back
Donkey kicks, done
B. Option 2*
2:04-2:02-2:02-2:04-1:58-1:58
C. Done
How did the comp go?
It went well. It was a partner comp and we ended up 9th out of about 20 teams (against males and females). One of the workouts was an AMRAP of wall balls, burpee box jumps and deadlifts at 185lb and I was able to do them all unbroken! 🙂 And I think I PR’d my Chest to Bar pull ups, 35 unbroken after a bunch of handstand push ups. Felt good to feel strong 🙂
Session 2
Gymnsastics done with session 1
B. Option 2
1:39.6, 138.4, 1:37.9, 1:38.2, 1:38.3, 138.7
C. Done
3rd session
-jumped in with a regular class
A. Front squat find 3RM- 345
B. Every 3min x 5 sets
-sprint 100M
-10 T2B
-10 burpees
Still feeling pretty beat up from the competition so I just did what I could today and lots of mobility
SP 55/60/60
DS 60/65/70
SB 70/75/75/85
HHS 65/75/75
HS 85 for all
2″ below knee 85 for all
Snatch- worked on form again. Was able to hit 95 a few times so good to see I’m fixing the problem I’ve been having
Option 2
Full+quarter front squat
Got to 115 and called it. My body is done for the day
Take it easy and listen to your body before you start going hard again!
Felt weak and worn out all day. EVERYTHING felt ridiculously heavy. Those ring dips on Saturday are still hanging on as well. Did what I could on session 1 and called it. Snatch press: 95-105-115 Drop snatch: 95-115-135 Snatch balance: 185-195-205 High hang: 140 Hang: 160 Hang below knee: 175 Snatch pull/snatch: Tried even 185 and just kept missing, so I stopped. Gonna eat a bunch, go to sleep early and try to reset for the morning. Front squat: Built to 310. Which is what I’ve hit the last 3 times I’ve done this, so felt OK about that. On… Read more »
Session 1:
B) 135,145,155
165,175,185
185,195,205
205,215,225(failed)
225,235,245(5lb PR)
Skipped C, hurt my back after the snatch PR
Session 2:
Skipped handstand and gymnastic stuff cause of back
B) Option 2:
Did 2 minutes on the assault bike instead, feels better
C) Done
Awesome work on the snatch PR but it came with a price. 🙁 What happened?
Session 2:
A. Just worked Gymnastics
Did 5×3 strict handstand push up w/1 min rest
5×5 kipping HSPU
5x30sec HS hold
B. Row 500m every 5min
1:49,1:47.5,1:46,1:47,1:48,1:46
C. Done
Session 1
A. 85/95/105
115/135/135
155/185/205/215
B. 135/145/145
155/165/175
175/185/185
Stayed light through the rest since mechanics felt off. Also stuck in some pause deadlifts
Option 1:
Up to 350. Pretty ugly here so 340 for today’s heavy.
Session 2
Warm ups done.
Handstand walk to push up. All unbroken with walks. HSPU 7/6/8/5
Slowly starting to get better at the reverse handstand walk. That one is tough!
Chose option 1
Gymnastics core sesh done and those hurt me lots!
Thanks everyone!
We will make a gymnast out of you one day 🙂
Session two
A. 12/12/12/12
donkey kicks done
B. Option 1
Maintained pace throughout. Not hard but not easy…
C. Done
Rows (1.44 is my fastest):
1) 1.47
2) 1.49
3) 1.52
4) 1.59
5) 1.59
Session 2 first: AI. Done AII. Did SHSPU (7/5/10<–odd half kipping/half strict set, like a brain fart/ 3) Consistently got about 10-15ft on the walk outs AIII. Done B. Option 2: 1:58/1:58/2:00/2:00/2:02/1:57 first 2 and last one were 10 sec off my PR C. Done Session 1: A. Snatch Press: 85-95-95 Drop Snatch: 95-105-110 Snatch Balance: 115-125-130-135 B. HHS: 115-115-115 HS: 125-130-130 2": 145-150-150 Liftoff: 155-160-160 Snatch: 160-165-165 C. Option 2: 155-175-185-185-195-200-205-205 The front squats were awesome, hard for me, but I really needed them. I can catch a clean, but can't get out of the hole when I miss…so… Read more »
CJ has a pretty good track record for helping females get strong legs! 🙂
Session 1
A1. S.Press – 115/135/155
A2. D.Snatch – 155/165/175
A3. S.Balance – 205/225/245/255
B1. HH.Snatch – 155/165/175
B2. H.Snatch – 175/185/195
B3. 2″.Snatch – 195(F)/205/225 (80%)
B4. Lift Offs + Snatch – 225/225/235 (f)
B5. Snatch – 235/240 (f)/240
C. Option 2
(FS+1/4 FS)x2 – 245/255/265/275/285/295/305/315
Session 1: A. 45/65/75 45/65/75 75/85/105/105 B. 105/105/105 125/125/125 125/135/135 135/135/145 145/145/145 These felt a little off today so went lighter on the loads to dial it back in. I kept pulling a little too early and ended up catching it out in front. The last few reps felt much better. C. Option 2: 155/165/175/185/205/215/225/235 Session 2: I. Done II. Scaled the distance down to 10 feet to work on the walks and was only able to eek out 20 sec holds. 8/6/6/6 reps 10 wall walks Only did 10 donkey kicks. These were really hard for me technically. My… Read more »
Good to see you focusing on positioning when you feel a little off. It will greatly benefit you in the long run.
Session 1:
A. Snatch press 3 sets w70lbs
115,135,145
150,160,170
B. High hang 115, 115, 115
Hang 140,140,140
Hang below knee 150,150,150
Snatch lift off+snatch 160,160,160
Snatch 165,170,170
C. Front squat to a daily heavy
160,190,215,230,245,260,275,290,300(PR), 245
300! Solid work!
2nd Session
A. Gymnastics Warm up done
-HS Complex; 8-4-7-9 SHSPU +30sec holds, all HS walks UB
-Barbell cycling practice; 10 reps at 135; 8 at 155; 6 at 185
-Wall walk complex done, alternated every rep with a partner
-Donkey kicks done, getting better! Did last 20 reps on parallels- whole different ball game:)
B. Option 2 – Rowing
-1:34-1:38-1:40-1:39-1:45-1:33
Started on part A and felt like shit today – droped training today. Wil not train so much this week because of work and short vacation this weekend,
Enjoy the week off and be fresh for next weeks work!
Session 1 A. 95-105-115 115-135-145 165-185-205-220 B. 120-130-140 140-150-160 160-170-180 180-185-190 195-205-210 which is 5lb post injury PR Tried 215 about 7-8minutes afterward and failed C. Option 2 155-185-205-225-245-255-260-265 Did gymnastics in this session to save a trip to gym later since I don’t have the space for HS walks at home I. Warm up done II. 5 SHSPU, 4 SHSPU, 4 SHSPU, 5 SHSPU all sets done Rx with 50ft walk and 30 sec HS hold after push-ups Farthest I got for the wall climb+HS walk+reverse HS walk is 20 ft. Got close to getting 25ft, kept failing on… Read more »
Great day all round. Weights are progressing nicely and gymnastics improving!
Yeah it was a great day! Thanks Tino!
Trying to get back at it. Found out Wednesday I have mono. Has a fever for 2 weeks or so but the fever has been gone 4-5 days now. I didn’t have typical symptoms so it took us forever to figure it out. I believe it’s on it’s way out though so I’m slow,y going to lift and not go too crazy and go off of feel.
Good to see you back training. Hope you get back to full health soon. Take it easy and go by feel you don’t want to prolong illness by hammering your body even more.
Session 1:
A- SP- 88/108/135
DS- 135/155/175
SB- 198/220/242/252
B- HHS- 154/169/179
HS- 186/196/206
S2″- 210/220/235
2SLO+S- 240/250/255
S- 255/260/262
C- 10 reps or less 375# on 7th set.
Session 2:
A-
B-
C-
One of the most painful rowing sessions in a long time .
So painful….