OFF-SEASON
Dynamic Mobility and Activation
Spend 5 minutes working on your shoulders with a lax ball
Two sets of:
Y’s, T’s, W’s x 6-8 reps
Wall Slides x 6-8 reps
A.
Four sets of:
Snatch High-Pull + Hang Power Snatch + Overhead Squat
Rest 2 minutes
B.
Five sets of:
Snatch x 1 rep
Rest 2 minutes
and then . . .
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 100% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 rep @ 80-85%
*Set 4 – 1 rep @ 85-90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 1 rep @ 95-100%
*Set 7 – 1 rep @ 100+%
Rest 2-3 minutes
D.
Three sets of:
Close-Grip Dumbbell Bench Press x 10 reps
Rest as needed
Weighted Hip Extensions x 10-12 reps @ 2111
Rest as needed
GAMES PREP
SESSION ONE
A.
Every 2 minutes, for 10 minutes, complete:
Snatch Balance + Overhead Squat
*Build over the course of the 5 sets
B.
Every 2 minutes, for 12 minutes, complete:
High-Hang Snatch @ 70%
and then …
Every 2 minutes, for 6 minutes, complete:
Mid Thigh Snatch @ 75%
and then …
Every 2 minutes, for 12 minutes:
Snatch Pull x 2 @ 100%
C.
For Time:
21-15-9
Power Clean
Ring Dips
40-49: 135/95 lbs
55+: 95/65; Ring Dips: 12-9-6
SESSION TWO
A.
Every 2 minutes, for 12 minutes, complete:
Sets 1-5: Back Squat x 5 reps @ 77-80%
Set 6: Back Squat x Max Reps @ 77-80%
B.
Five sets for times:
Row 500 meters
10 Bar Facing Burpees Over the Barbell
10 Shoulder to Overhead
Rest 60 seconds
Try to keep your sets within 10 seconds of each other from fastest to slowest. I want you starting to think about where you can push, and where you need to back off in order to hold yourself as close to redline as possible without crossing that barrier from which you cannot recover.
40-54: 135/95 lbs
55+: 115/75 lbs
Off-Season
A. Worked up to 95 lbs – snatches and OHS are my weakest movements, trying to build strength and develop technique
B1. Worked up to 110 lbs
B2. 145 lbs
C. 195/210/225/240/250/265/280…all the squatting we have been doing is starting to pay off, felt strong and stable all the way to the end…good day
D. Completed
Off-Season
A. Done Up to 115
B. Done at 135
C. Done 265 for a 10# PR. Happy and surprised, I haven’t hit a BS PR or lifted this heavy in a long time.
D. Subbed for Granit Game 15.4 qualifier – 94 reps.
Off season. At Oly gym w/Oly coach.
A/B – Coach called audible. Snatch technique work. No Feet snatch, medium grip, work speed under bar. 6×3, all singles, rest 90 seconds. All sets light (under 80%). Fastest I’ve been so far. Feels like I am finally turning a corner with technique.
B2 – 4-stop halting snatch deadlift at 184#.
C – 1×5 @242#, 1×3 @253, 1×2 @275, 1×1 @286, 1×1 @301, 1×1 @320, 1×1 @341 (6# PR)
D – Close grip bench w/80# DBs, GHD Hip Ext. w/25kg plate.
M and a done
Started with the snatch high pull power snatch and ohs for 5 sets. Working up to 55kg. Then went to do part B and i wouldnt get under it so did
3sets snatch balance
3 sets of hhs snatch
3sets hang snatch@60kg
5×1 snatch @60kg
Snatch deAd 4pos x 5 sets at 70kg
Skipped squats as still doing hatch squat program and doing tomoro
Butterfly pulls thrus with single rep strict weighted pull up x 5 sets
D di with 20kg db and 10kg for extensions.
A. 135# 145f
B.85 then 85/90/95 then 115
C.4:32 scale Rd
S#2
125/155/175/205/225. Did not hit percent today.
B. 3:45/3;51/4:50/3:53/4:07
Games Prep: I know life is rough but Iʻm traveling on vacation in Bora Bora right now, so had to modify a bunch..only access to dumbbells, some cardio equipment and a few machines…this is what I did today. 10 minutes on elliptical to warm up, mobilize and stretch A. E2M 10 mins Dumbbell Snatch Balance + OHS: 8kg-10-12-14-16kg B1. E2M 12 mins 1 Arm Dumbbell High Hang Snatch: 16kg-18-20-20-20-22kg B2. skipped mid thigh B3. E2M 12 mins DB Clean Pulls: 30kg each hand – 34kg-34kg-34kg-34kg-34kg C. For time: 21-15-9 DB Power Cleans (pair of 16kg Dumbbells) Stationary Dips 4:33 D.… Read more »
AM – Vo2Max work. 9- 300m repeats held :55 avg
Off-season
Mob/Act done
A-135/155/155/165 ( Superset Strict MU X 1 totaled 12)
B1-175/175/175/175/185(missed)
B2-195×2, 205×3
C- 295/315/325/345/365/385/400(15#PR-since low back injury 2 years ago) 1st time I loaded up under 400 for 2 years. Felt good.
D- close grip w/ 70#, hip ext w/ 35#
Post- Rev Hyper and Iron Scap
Games
A. Being cautious with my shoulder- so did different version. Built up to 115- muscle snatch + 3 ovh squats.
B. 125. 135. 175.
C. 3:48
PM
200/200/205/205/205/205×6
Hope your shoulder is ok!
Finally completed my first full training day since being back!
Off Season
Mobility: Complete
A. 155#, 160#, 160#, 160#
B1. 175#, 180#, 185#, 185#, 185#
B2. 215# all sets
C. Worked to 405# which is lower than my 1RM, but it’s all I had.
D. Close grip DB Bench 3 x 10 @ 80# DB
Weighted Hip Ext. 3 x 10 @ 15#
Crossover symmetry
Y, T, W’s
Wall slides
A. 65/75/85/95
B1. 95/100/105/110f
B2. 110
C. 200
155/175/180/185/198/200
D. Dumbells 20
25# plates for GHD extensions
Dark Horse rowing workout (lots of meters! 6000+
Rom WOD
Did both sessions in a 3 hour span A. 155/165/175/185/195/205 missed the squat B. 155/165/225 C. 4:23 Session 2 Did front squats 5X5X225 then 225 for 7 3:37/3:09/3:12/3:08/3:27 this was tough, I did this last part alone in an empty box and I was toast from the squats- almost quit a couple times- the first round was shit then they dumped rubbish next door and up wind during the second round , then I decided to just do three rounds, then I was only going to do 4 and I finally sacked up and did all 5- I felt like… Read more »
Great job today Al. You inspire me everyday. Thanks for the push.
Way to do that last WOD too. Sorry I had to go.
Thanks, bro. I needed you today for those squats
Way to stay the course – great day for you at the gym.
Great job partner! Sorry I wasnʻt there for you!
Oh, go jump in the ocean!
Will definitely do that!
DMA done.
Off-season.
A. 75-85#. OHS Bar only.
B1. 95-100#.
B2. 155#.
C. 135/145/155/165/175/185/195/200/205f (5# modern day, er older/slimmer, PR).
Games Prep
C. Using 115# for PC was slow for 21-15-9. Broke them up in 3’s. Dips were quick.
M&A done
A. 135/140/145/150
B. 155/165/175/185/195ff then 195×5
C. Up to 360-5# pr
D. Cl. grip db @55, Wtd hip ext @45
A. 95-155
B1. 124
B2. 135
B3. 185
C. 7:47 Slow in the dips but way better than when I started Masters programming.
Sesh 2
A. 225 front squats, 8 max reps
Had to go back to work…
GP S1
A 65#
B1 – 3 @ 70# , 3@75
B2 – 2@ 75#, 80#
Worked on singles 80, 85, 90 went up smooth (old PR)
B3 – 100# – worked on pulling to hips
C 7:45 – dips slow, worked on getting super low
2 Hr 15 min mtn bike ride – 25 min normatec compression on legs. Doing S2 Thursday for traveling Friday
GP S1
A. Up to 185
B. 135/155
C. Met con from S2: 3:20.3:30.3:40.3:55,3:50
C.5@235,3@255,2@275,1@285,1@295,1@295,f@295
D. Skipped
Dmob+Act done
A: done. worked up to 175 snatch; felt tighter until this weight then things broke down. A little tired today and trained at an odd time for me after a long day
B: done –
C: done: just worked up to a nice 335 which felt ok
D: done; subbed supine GHD situp iso hold for bench with 35# DBs because I am limited in my garage
Off Season
Y-T-W wallslides
A. 65-70-75-80
B1. 85-90-95-100-Failed 105×3
B2. worked up to #110
C-Went light since I missed the last 3 weeks of the squat cycle-
125/135/145/150/1/55/160/165-Felt good to squat with weight again
D. #35 on BD Press-#15 on back extensions
Great Training Day…Last week was very rough-Glad to be back to full programming
Man today was not a good work out day. Apparently the bulking phase of moving and not working out did not translate to a BS PR or an increase in performance ? Time to rebuild. A: 115; 135; 155; 165 B1: 155; 165; 170; 175(m); 175(m) B2: 200 lbs C: Like Pete I didn’t hit my numbers. Hit 290lbs and truggled at 90% and 95% in sets 5/6 with two misses so stopped D: 45lbs for BP and 25lb plate for Hip extensions I was going to attack the Granite Games Qualifier again but based on everything else I’ll take… Read more »