Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Build to today’s heavy.
C.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95
Session Two
If you’re participating in the Granite Games qualifiers, please perform this as your primary second session:
Granite Games Qualifier #2
Complete as many rounds and reps as possible in 17 minutes of:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Shoulder to Overhead (115/83 lbs)
50 Box Jumps (24″/20″)
-OR-
A.
Five sets of:
Back Squat x 5 reps @ 4211 @ 75% of 1-RM Squat
Rest 2 minutes
Pay attention to the tempo – four second descent, two second hold in the bottom.
B.
In the least amount of sets as possible complete:
75 Sumo Deadlifts @ 1012 (185/125 lbs)
The pace is meant to be controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.
C.
Five sets for times of:
30/20 Calories of Assault Bike
20 Wall Ball Shots (30/20 lbs)
10 Burpee Box Jump Overs
Rest 3 minutes
Session 1
A. Sotts Press: 50/50/50
Muscle Snatch: 95/95/95
B. 95×3, 105×7 (Working on form)
C. 95/100/105/115/125/130/135/140/140/145/150/150
Session 2
Granite Games Qualifier #2: 239 reps
Session 1
A. Sotts Press: 95, 105, 115
Muscle Snatch: 115, 125, 135
B. 135, 155, 175, 185, 190, 195, 200, 205, 210(f), 205, 205
C. 165, 180, 192.5, 207.5, 220, 235, 240, 245, 252.5, 257.5, 262.5, 262.5
Session 2
A. Done at 75% of 350 which is 262.5. I failed the 5th rep on the first 3 sets then I decided to maintain the load and just do 6×4 instead of 5×5. I am using a metronome to make sure that my tempo is spot on.
B. 5 sets of 15
C. 3:02, 3:21, 3:37, 3:39, 3:47
Session One A1. 40 kg on A2. MU snatch: 50 kg B. Snatch: up to 90 kg (90 %) C. power clean & power jerk up to 120 kg (92 %), D. Wod with KH: For time: 12 DL 140 kg 12 parallettes HSPU 4 legless rope climb 9/9/3 6/6/2 – 11:20, Got three no reps on legless, Almost at The top, then could not Get The last rep, Session Two – A. 5×4 @ 145 kg, 42×1 – thanks for good feedback on Facebook tino, B.skipped because i did DL with KH. C. 4.11/ 4.05/ 4.12/ 4.20/ 4/20 Felt… Read more »
Did Kristen kick your butt?
Yes she did! :o)
I gave my self three no reps on The legless. On second rd, I could not Get to The top twice :/, on last rd I also struggled with one climb….
Session 2 first today:
A – actually held my 75%. Had to rest 3 mins though. 116kg.
B – Done
C – scaled to 3 rounds without wall balls. Comp tomorrow. 1.40secs per round.
Session 1
Sotts press – 40,45,50kg
Muscle snatch – 60,65,70kg
Snatch – 60,70,75,80,85,90,95,100,102.5F,105F
Clean + jerk – 70,80,90,95,100,105,110,115,120,122,125F,125kg
Lifting a little rusty today.
Session 2
Tempo squats – did at 70%/130kg that tempo made these the hardest squats I have every done.
Sumo deads – 3 sets of 25. Had 1min rest after each set.
Subbing some movements as training at home
5rounds
30cal row
20 thrusters @ 30kg
10 burpees over bar
Rest 3mins
Your Birthday? If so Happy Birthday!!
Session 1
A) 225lbs snatch (matches best)
B) 275lbs c&j – 91%
Session 2
GG qualifier – 322 reps
Session 1:
A)
65/85/105
115/125/135
B) 210 / 215f (lost 10 lbs on snatch since December)
C) 165/175/195/215/225/235/235/245/250/255/260/260 (very happy with this)
Right into session 2
Option 2
A) 255 (this was nasty)
B) (3 sets) 30/20/25
C) gym closed will have to make up
Whats going on with your snatches? Get some video sent to FB Page!
Tino I do not have a facebook
Here then
Reason behind my snatch being weak: My right patella is not tracking correctly due to tention in my IT band. In my left knee I have patela tendinitis. My right shoulder is still giving me issues and I’m weak in the OH. I’m going to be seeing a PT till these issues are resolved. I am going to be dry needled to release the tention and a bunch of other stuff.
B: 230
C: 300
Part 2 C total time was 16:12 all wall ball ub and bbjo ub
S1
Back squat 365
Sumo DL – sets of 15
Conditioning
2:58-3:00-3:11-3:23-3:09
S2
Snatch – 270
Clean & Jerk 335
Session 1:
A. 45/65/65
95/105/115
B. 75/95/105/115/125/135/145/150/155/165(f) Snatches felt great today. Went for a 5lb PR with 165, but bumped it out it front and got in my head for an extra rep.
C.135/145/155/165/165/165/175/185/190/195/205/205
Session 2:
A. 225 for all sets (Decided to drop the weight to hit all the reps. Man, those fifth reps were intense)
B. 3 sets (25/30/20)
C. 4:01/4:30/4:30/4:23/4:06 Rowed because we don’t have an AB. I had nothing left in the tank at the burpees. My quads are insanely tight.
Session 1 A. SP 35 MS 55/65/65 B. I got to 85(only five rounds in) and I couldn’t hang onto the bar. My hands very torn up from Wednesday C. 75-120 got halfway on the C&J, then just cleaned the remaining because I struggled to jerk with my hands feeling how they did. Session 2 Kinda fell apart here. My body was tired and slow today. A. Did 125 for almost two sets then had to drop weight to 105. That was really tough B. 75, worked on my form with these C. Used a 12# wallball in attempt to… Read more »
Hey! SESSION 1 A.) 95/105/115 These feel like they are getting better, 115 usually a struggle but it felt great. 115/115/125 Kept bar close. and increased from the last time we did them. Feeling good! B.) 135/140/145/155/160/165/170/175/180/185 No misses. I finally hit 185lbs again!!!! And it felt SO good! Falling in love with this movement again. I could of went to 190lbs, possibly 195lbs but I wanted to end on a good note and just wait to see where this takes me. C.)160/175/185/200/215/225/230/235/240/245/250/250 These were a little off today, felt like I was catching out in front. Last few reps… Read more »
Good luck in the team comp!!
Snatch warm ups done Snatches up to 140. 90% Clean and jerks up to 185 and it felt rough. 93% Session 2: Back squats done 185#. This is only 65%. No way 75% was happening today. My upper thighs are really hurting lately? Weird! Ever since the Granite Games qualifier 1 which I did on Sunday. Conditioning done RX (well I rowed no bike) 1. 3:00 2. 3:00 3. 3:03 4. 3:30 5. 3:25 All wallballs went 15/5. Row is really the only thing that slowed. Man I am used to working out at 9 am and being finished by… Read more »
Session 2
A. 235
B. 6×10, 1×15
C. 45 cal Airdyne instead of assault bike
3:52, 4:02, 4:38, 4:35, 4:32 disappointing times. Airdyne took between 2:00 and 2:37 each set, quad burn was unreal. Wall balls were unbroken but very difficult.
Session 1
A. 235
B. 295 x 3
Session 2
A. 295 5×5- was supposed to go at 330 but 295 was hard enough.
B. Done
C. 2:51/2:47/2:44/2:44/2:37
Session 1:
A) 55 for press, 85 for muscle snatch
B) up to 115, failed 120 three times…
C) up to 157, no misses
Session 2:
A) only got 2 reps at 75% (180), so dropped to 155
B) done in 9 sets
C) legs were toast, 20# to 9 ft
5:11/4:41/4:54/4:54/4:50
Session 1 A: 75, 95, 105 115, 135, 145 B: worked up to 95%, which is 205. feeling pretty beat today so I was happy with that. especially since 205 was my 1RM until last week. D: worked up to 255. Which is about 92%. That’s all I had today. Session 2 A: absolutely brutal. And not even the fun kind. Couldn’t do 75% and went with 70. The last 2 reps on every set I had no idea if I was coming back up but somehow I did… Slowly. But, bring it on. B: 5 sets of 15 with… Read more »
Session 1:
A) 95.115.135
135.155.175
B) 265
C) last 2 sets were 315 (basing off 330 for now)
Session 2:
A) GG qualifier: 390 reps (40 box jumps 2nd round) — feeling that weightlifting session in the legs here. Fun workout though!
B) 50/25
Snatch: 145#. Had 155# but hyperextended my hips.
Clean and Jerk: 175#. Hit 180# on clean but no jerk. :/
Just keep putting in the work. I will get stronger.
You got it! Just work hard
B]220. 5# PR
C] 3X1@265
SESSION 2
GG 16.2 – 316
last year i had 286.