Primary Strength Session
Openers and Activation
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
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps
B.
For time:
20 Snatches @ 80% of 1-RM
Please note your time and how many attempts were made to hit your 20 reps.
C.
Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes
D.
Three sets of:
GHD weighted Hip Extension x 12 reps @ 2111
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 4011
Rest as needed
Primary Conditioning Session
Every 10 minutes, for 30 minutes (3 sets):
20 Sandbag Squats (150/100 lbs)
400 Meter Run
10 Muscle-Ups
20 Sandbag Squats (150/100 lbs)
400 Meter Run
Compare to June 4, 2018.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Every minute, on the minute, for 7 minutes:
5 Supinated Grip Bent Over Barbell Rows*
10 second Max Effort Assault Bike Sprint
Go heavy on the rows!
When the running clock reaches 15:00…
B.
Three sets of:
Sandbag Squat x Max Reps
Immediately followed by. . .
100 Meter Sled Push
(light to moderate load – need to move it without stopping and with the intent to be quick)
Rest as needed
Use a weight that will allow you to aim for around 20 reps on the sandbag squats…and at that point you should be approaching total muscle failure.
C.
Three sets of:
Harnessed Bear Crawl x 100-Foot
Rest 2 minutes
THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.
Assault Bike Conditioning Option
Every 2 minutes, for 14 minutes (7 sets) of:
25 Calories of Assault Bike
Complete each set as fast as possible and note time for each set.
Running Endurance Option
Six sets of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 60 seconds
Run 200 Meters @ 100% of 1-Mile Pace
Rest 60 seconds
Run 400 Meters @ 80% of 1-Mile Pace
Rest 60 seconds
AM- 30 min swim and AB conditioning (scaled to 15 cal because I’m not quite there yet) 59/1:08/1:15/1:06/1:09
PM A- to 65, 95, 125
B- 5:41 with two misses at 155
C 233
D- with 25# wreck bag and 20kg/hand
Conditioning: 7:28, 7:48, 7:51 with bar MU since that’s how I tested last time. Almost identical splits to last time.
Accessory: 100 Ft bear crawl completedx3
A)done
B)7:10 @110
C)180
D)45/115
Conditioning 6:50-6:42-7:22
(Last time it was 7:30-7:13-8:13, so I was really excited about that)
Awesome improvement Lara! Great start to the week!
Strength
A. Done
B. #215. 9:41. Two misses.
C. 325 singles
Conditioning
6:33
7:01
7:59
Used #135 sand bag. All muscle ups unbroken. Last round of runs were tough.
Additional
Assault bike. Avg 1:10ish
A. 55/65/75
75/85/95
96/105/135
B. 20 reps at 140#
12:00 exactly. Missed rep 3 and 17.
Felt great though! Maaaaybbbee could have gone faster. I just really focused on getting perfect reps each lift.
C. 5x 3 @ 220#
D. 10lb hip ext/ 65# split squat
Conditioning: faster than last time!!
Even though this was so rough in 119 degree heat! ? 6/4/17
7:35 8:35
9:20 10:15
12:32. 15: something
Saturday’s strength option:
3x 10 power rows at 55kg
3x landmine rows and planks
Then…
3 sets of 100’ harnessed bear crawl
Don’t be scared to push the pace and test that redline Kisha! You’ll learn a little more that way ??
Had a short training window today due to school.
A. Built to heavy snatch after snatch warm up. 95/135/155/175/185/205/225/235/245/250(f,make)
B. Kinda took a page out of Sam Dancers book combined with today’s lifting.
For time:
20 rounds
10 cal on Assault Runner
1 squat snatch at 80% (220lbs for me)
23:13 with no misses.
Fun session!
Strength
A. Snatch press from rec: 45/65/95
Muscle Snatch: 135/155/185
B. 5:10 @ 205lbs
C. 275#
D. Done
Assault bike conditioning
:51, :42, :40, :39, :42, :51, :18
The goal was to try to find a solid pace that I could sustain. Unfortunately I paced a bit too much and was able to finish the last set faster than anticipated.
You can have those sprint at around 35-40 seconds for all sets…
Agreed. ?? Next time ill get it if we do it again
18 seconds?!? Wtf is wrong with you!!!
Im a little twisted when it comes to assault bike the assault bike and rowing. Haha
Primary strength:
A. Snatch press from rec. @45/55/65/70
Muscle snatches @65/75/85
Drop snatches @65
B. 10:47, 23 attempts @95
C. Front squats @115
D. Ghd hip ext @30
Split squats @30lb dumbbells
Strength accessory:
A. Bent over rows and ass biking sprints done
B. Sb squats @50(20 reps each time,I think it’s time to go heavier on those), sled pushes w/ 45lb plate
C. Harnessed bear crawls @170
Primary strength session A. 45/65/65 (slow tempo) 95/95/115/115 115/135/135 B. 24:30 2 misses Looking at other athlete’s time, I definitely overpaced this. I focused on form and had 20 pretty good form snatches. No savings and no stepping foward. It wasn’t light to me. C. 275 lb D. 115 lb and 10 lb plate Strength accessory option A. 205 on the barbell B. Double 28 kg kettlebell front squat 19/17/20 Empty sled (grass floor) C. 165 on the sled (rubber floor) Assault bike conditioning option 0:27/0:55/1:42/20 Cal/19 Cal/21 Cal/1:38 I know that if have paced probably I would get all… Read more »
I love that you have a real focus on movement quality and perfect reps but don’t be scared to push the pace a little and test that redline from time to time. That’s how you learn!
Thanks Tino! I’ll keep that in mind!
A. 95/115/125
135/155/165
135/135/165
B. 205 – 5:59 20/20 (full Snatches)
C. 340
Had fun jumping in with a couple training partners
1 Mile Run
40 C2b
800m
30 ttb
400
20 Muscle ups (ring)
22:something
Good to see you hitting the Comp workout with some friends!
A = 95-95-95
95-115-125
115-115-135
B = 115 time is 4:14
C = 235
D =15 on hip, no weight on split
Conditioning = Each set was under 8:45 with jumping muscle ups caus I can’t do rx muscle ups
Post some video of your muscleups and see if we can help! Make sure you tag Travis Ewart our Gymnastics Coach in them!
Assault bike conditioning
:46-:40-:38-:35-:36-:37-:33
Primary Strength Session
A. SP – 135# / MS – 155# / DS – 165#
B. 185# – 6:24, no misses. I also had to pause for a minute because I was being too loud during coaching.
C. 325#
Strength Accessory Option
A. 185# / 43 cals
B. 150# – 15,15,15 / 125# ??
Great work on the 20 snatches, (even with the pause :))
A. 95/95/95 115/125/135 135x 3 B. @190#. Time 5:24 with 1 miss C. 265. Ouch D. 10# on hip extensions No weight on spilt squats Conditioning: New- 6:40/6:58/7:22 Old- 7:08/7:32/7:53 I scaled the second set of sandbag squats to 13 to keep UB so I did the same today to compare even though I could’ve gone UB. This workout took part of my soul today and I think I’ve finally recovered it! Build to a “Heavy” 4 Bench Press: 215# I’ve been doing this on Friday’s but I’ll be gone this Friday so doing this instead of conditioning i wouldn’t… Read more »
Awesome improvement Ryan! Way to use the pace and make it hurt a little! Great day of work across the board!
Snatch press up to 85
Muscle up to 155
Drop to 175
20 snatch at 190. 1 miss. 11:17
Fs did 3 sets at 275, 2 at 295. Didn’t want to push these so focused on form.
Condition; 7:00, 6;50, 6:40. Wayy more consistent then last time. All faster than last time. Feeling great laying into my comp next weekend!!
Great to see your feeling good and ready for your comp!
Primary strength
A) 45/65/75/85 snatch press
115/135/155 muscle snatch
115/135/155 drop snatch
B) 8:27 at 190lbs I had one miss when I was trying to push the pace and missed it in front
C) done at 270
D) 35lb plate and 70lb db on split squats
Strength accessory
C) loaded the sled up to make it heavy and burn each set
Good to see you pushing the pace on those snatches!
S1
Strength
A) 45/45/45/45
65/85/95
95/115/135
B) 7:29 @ 185# (20/20. No misses)
C) 305
D) Complete
S2
Primary Conditioning
6:39/7:20/7:55
Nice work going 20/20 Jacob!
Openers and activation done
A. 30-40-50-60kg
60-70-80kg
60-70-80kg
B. 90kg 7:36, 1 miss
C. 127.5kg
D. 15kg, 2x28kg
10 min emom
2 x strict mu
Pm session
Strength accessory
A. 90kg
12-10-11-10-9-11-10 calories
B. 60 kg x 20-20-20 reps
Did 20 cal bike instead of sled push
Good job starting the week the way you finished the last ??
Is the 20 snatches for time ,any snatch or squat snatch only?
Fastest way for you to move the load.
Thanks.
Strength :
1) press : 30/40/45/45
Muscle Snatch : 50/60/70
Drop: 70/80/85
2) 6’42 @80 no misses last 10 were better than the 10 first.
3) 5×3@ 123
4) extension 20kg
Bss : 50kg
Strength accessory :
1) row @100
Bike : This Killed me ?
27’/30’/51’/1’15/1’24/1’24/1’08
Nice work hitting the 20 snatches with no misses and finishing out a good day on the assault bike ?
Conditioning
Roughly 2 minutes slower than last time on each round. Was in survival mode. 30+ degrees c in the box and outside.
Damn dude you need to ask them to for some aircon ?