Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat
*Sets 1-2 = 1 rep @ 80% of 1-RM Clean
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
When the running clock reaches 15:00…
Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 1 rep @ 95% of 1-RM Clean
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed
C.
Every 3 minutes, for 24 minutes (8 sets) of:
Row 250/200 Meters
40 Double-Unders
20 Wall Ball Shots (30/20 lbs to 10′ Target)
For this week, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into. Note in comments how many sets you completed and your times in each of the sets. For example:
1 – 2:26
2 – 2:34
3 – 2:39
4 – 2:46
5 – 2:55
6 – 3:13
7 – skip
8 – 2:34
A. 115kg / 120kg / 125kg / 128kg
B. 120/140/155/165/175
C.
1.44.
1.54
1.48
1.50
2.00
1.48
1.56
2.00
Warm-up done.
A: 2×55, 2×60, 1×62.5kg
C&J with 55kg (less than 95%)
B: 65, 75, 80, 85, 90kg
C: 2:04, 2:11, 2:07, 2:11, 2:27 (Tripped on DUs), 2:11, 2:13, 2:24
A. 145/155/165/175/185 then 165/175 for C&J
Dropped since my max clean is way over my max jerk
B. 155-265
C. 2:14/2:14/2:18/2:26/2:26/2:33/2:26/2:37
Read it wrong and did row then WB then DU
First time training this week ?
A. No squats for me. Did powercleans + jerks. After that heavy powerclean singles.
B. Up to 2 reps @107,5kg (85%)
C. Subbed DU’s for 10-15 KBS @24kg. Did 20 reps the first round but that took waaay to long compared to DU’s.
Sets between 2:30-2:40 ish. Skipped round 6. That heavy wall ball got to me.
My hamstrings and butt were like gelly after this ?
Warm up done
A. E3MOM 6 sets of:2 HHS+ HS+Snatch @ 155#
B. 228/275/318/345/386
C. 250 m Row
40 DU’s
15 WB(25#)
2:09/2:07/2:08/2:16/skipped/2:18/2:21/2:17
Done this yesterday morning
A) done, no misses, finished 105kg
B) done, quite easy, 153kg finished, ezpz:D
Session 2
C) this was hard but fun 😉
Times:
1) 2:07
2) 2:10
3) 2:12
4) 2:40
5) 2:51
6) 14 wall balls
7) rest
8) 2:36
A: 275-285-300-305-315. Then missed 315 and 330# for the cleans lol
B: 255×8-315×6-345×4-385×2-445×1
C: 2:16×3/2:15/2:13×3/2:08, all ub. I enjoyed that.
Took a little hiatus to get my snatch stronger and focus on lifting mainly. I’m back though!!
Today was gnarly!
OHS 3×5 (105#, 115#, 120# really close grip)
FS: 2 x 5
145#, 135#
FS 11/4: 2×5
All sets at 105#
A. 135#, 140#, 150#(only the clean not the FS) 🙁
then 145# – couldn’t do my actually 95% oh well!
B. I did the performance workout from yesterday
50 Burpees over Barbell
50 Power Cleans, 65#
Time: 6:03 Rx
Great to see you back Juliana! Looking forward to seeing all your hard work on your lifts transfer over.
Knocking out what’s left from this mornings session.
Warmup done.
A. 110Kg(80%) across all. Felt slow and not that strong.
105Kg for CJ.
Find a way! Nice work getting everything in!
A. 185/ 205/ 215/ 225
B. 200/ 235/ 275/ 295/ 305
C. 2:47
2:48
2:55
3:14
Skip
2:50
3:15
Skip
It’s been a while since I cleaned 225 due to the injury I had, didn’t feel easy but got the two lifts ??
Awesome to see you hitting 225 again! Nice work!
A. 270,285,300
Did the 2 cleans without the jerk at 315 because that wasn’t going to happen lol
B. 235,285,335,355,405 – then did a single at 450 and 500 for a 25lb PR ? was feeling good
C. This wod was soul extracting and then crushing….
Rx 2:06,2:06,2:08,2:09,2:18,2:24,2:29,2:28 – went 11/9 on all the wall balls
Yeah buddy! When the pans hot you do the cooking! Congrats on the PR!!
Hell yea! Thanks Coach!
A. 255/255/270/270/280/290/290
B. 255/300/350/405/425
C. No WB did thruster with a single 24kg KB. All rounds were under 2:05. What would be a relatively equal substitute for a 30lb WB?
85lb. Thruster
Had a good day.
Some flexibility work and barbell warmup before A.
A.
185/ 195 / 205
Then
215 for C&J
Felt so smooth with C&J because thats my Pr and I did it so easy. It turns down that all this jerks excersices are having effect. Felling strong!
B.
Haven’t increased weights since last year, so today I felt this 80% like a 60%.
155/185/225/235/265/285
All lifts without accesories and felt light.
C.
4rds of:
5 Burpee BarMuscleUp
7 DL
9 T2B
Finish the day with a bicep routine.
No wall balls double understand rowing?!?!
A. 139/140/150
Then 3 @ 155
B. 145/175/205/225/255
C. RX 2:28/2/36/2:47/3:05/nope/2:38/2:53/2:51
Thanks to Sam I didn’t fail any more rounds – he practically pushed me to the rower and kept me on that WB. ?? Only 4 total rounds with UB WB.
That’s a good training partner for you! ??
Very true. SV would not be the same with Sam!!!
A) Done
B1) 230/230/245/245/255/255
B2) 270- jerks… not a chance today
C) 230/265/320/345/380
D) 2:17/ 2:22/ 2:34/ 2:44/ 2:51/ 3:08/skipped/ 2:47 happy with my effort but bummed I couldn’t keep it together… next time.
Next time this comes around you’ll crush it! don’t let that wall ball beat you!
A. Made 230 x2, 240 x2, 255 x1 didn’t hit either clean and jerk at 270. Body is cooked
B. 245×8, 290×6, 340×4, 365×2, 415×2
C. Did a class wod
28 min EMOM
1. 10 Burpees
2. 5 UB BMU
3. 15 UB WB (25)
4. 30-45 DU
Completed all rounds avg’d 35 DU and missed
1 BMU.
A.) 175/185/200
B.) 200/210(equaled my 1RM c&j)
C.) 210/265/290/315/355
D.) Didn’t have time so did the Gym WOD
A. 245/260/275 then 285 but missed both jerks… whomp whomp.
B. 225/255/300/320/360
C. 2:36/2:40/2:53/3:13/Skipped/2:52/3:26/Skipped WB beat me mentally. I’d say my mental game is pretty strong but that WB defeated me today. I’ll be back…
I want to see you have revenge on that wall ball! ??
When is the next cycle beginning?
This one just began June 3 and will run to Games in august.
A. Done just based off feel not %
245,245,260,260,275
245,245
B. Done based off 475
C. 2:20, 2:18, 2:19, 2:27, 2:18, 2:33, 2:27, 2:31
Wall balls unbroken, tripped on the DU’s a few times on the slower rounds