Primary Strength Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 83%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 87%
*Set 8 – 1 rep @ 89%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
B.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)
Rest 90 seconds
Weighted Stationary Dip x 4-6 reps @ 21X0
Rest 90 seconds
Primary Conditioning Session
A.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Rowing (Calories)
Dumbbell Thruster (50/35 lbs)
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.
Aerobic/Gymnastics Skill Session
A.
Five rounds, not for time, of:
20 Calorie Assault Bike
60 Double-Unders
100-Foot Handstand Walk
6/4 Strict Muscle-Ups
B.
Four sets of:
L-Sit x Max Hold
Rest 60 seconds
Supine Chinese Plank x 60 seconds
Rest 60 seconds
Strength
A. Worked up to 225
B. 135# lunges, 45# dips
Conditioning : 9:25
Gymnastics done!!
Re-did 17.4 on Monday and I am still on antibiotics for this dang strep throat so I decided to not do another training session. Today Did noon team WOD: Front Squat- subbed in my FS instead of their rep scheme. Back seized up on set 4. Not sure why… back and glutes were feeling good and actually firing out of the bottom. Getting massage and chiro tomorrow *Set 1 – 4 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 2 reps @ 85-90% *Set 4 – 4 reps @ 80-85% *Set 5 – 3 reps… Read more »
A. Did some of the complex with just a training bar but with power cleans to work a little bit of movement into my knee.
B. Tried to do rack pulls and it starting hurting some so i stopped.
C. 6RM Chin up got up to 26# KB and 35# x4
D. 3 rounds of the dips only with 6×26#KB
Conditioning
A. 27-21-15-9
Cal Row
14-11-8-5
Push Press w/ 35# DBs (this took forever since I didn’t want to load my knee too much it was basically a strict press.)
9:58
We need to get you healthy Leilani!! Have you had your knee checked out?
Yeah my PT said I have a strain in my MCL
Primary Strength
A. 160/170/185/195/205/210/215/220 – last two were power cleans, I wasn’t confident dropping under it but I got them
B.
Conditioning w/ Class
Wasn’t the best of days but I got through it.
Money in the bank!
Strength:
A. Clean+front squat+jerk
85/90/95/100/105/110/115/115/120/125#
B. Done
Conditioning:
A. 13:19, 20# db
Did yesterday’s strength accessory
One Session in the ole garage this afternoon! A. Clean+FS+Jerk – 145/160/170/180/185/190/195/200/205/210 – brain farted and missed the jerk B. Conditioning – 10:43….can we just all say a prayer that this is not what’s coming at us on Thursday???? My goal was sub 10. I went UB on the 27, might have been a mistake for me, wasn’t able to stay UB on the 21 and 15. Also could have been that I started about 5 min after I finished the clean complex…so there’s that too. Haha! C. Lunges and Dips Lunges – 85/105/115/115 Dips – 15/20/25/35 (dumbbell) D. Modified… Read more »
If this comes up in th Open I’m confident you would be around 9 minutes 🙂
AM Session
A. Upto 115kg
B. 60kg rev lunges, 4×6 dips 20kg
Conditioning
A. 7:33
Up to 270 for the clean+FS+Jerk, felt good despite nervous system screaming inside of me
Conditioning: 7:51 Broke up set of 27, 20/7 because that was the plan. Now I know I can go unbrkn on that if something similar comes up in 17.5. All other sets were unbrkn.
That’s all for today.
Solid day Dusty!!!
A. Worked up to 275
B. 135 for front rack lunge 35 for tempo dips
Cond
A. 7:48 (Done 10min after doing the primary strength)
Optional work
A&B: done
One session.
A. 185, 205, 220, 230, 240, 250, 255, 260, 270, 280 (failed jerk. Only fail)
B. Done. Lunges 175. Dips 65.
C. 8:20
D. 5x extras. Done. Failed 1 strict muscle up.
Primary Strength:
A: Yesterday’s snatches. Up to 205# on the high blocks. This was difficult. Then 3 doubles @ 185#.
B1: Bench – 3×4 @ 225# ✅
B2: Pin press – 3×2 @ 245# ✅
C: Yesterday’s back squats
5@65%-285# ✅
4@75%-325# ✅
3@80%-355# ✅
2@85%-375# ✅
1@90%-405# ✅
6@80-85%-365# ✅ (that’s def a new 6-RM)
8@75-80%-345# ✅ (and a new 8-RM)
10@70-75%-325# ✅
Today’s conditioning:
A: 10:45 ✅
B: Today’s core option
:40, :35, :30, :30
45# Chinese plank (x4 sets)
Legs are getting strong dude!! Great work!!
A) built to 205 (95%)
B) Alt lunges @ 105
dips x 6 @ 20#
Conditioning – 10:05. Woof on the DB thrusters.
Aerobic A done! HS walks get spicy for me as my shoulders get tired.
A. Built to 200# my max cnj is 205# did the clean+squat at 205 and missed the jerk!! I’m calling that a Pr!
B. Lunges 85/95/105/115
Dips x6 18/23/25.5/28
C. 11:32 ugh….rough
Yeah Ashley! Congrats!
Primary:
A) Built up to 315 lbs.
B) Done
Conditioning: 7:40 rx
Row– just tried to keep a steady pace
Thrusters 27/14-7/15/9
This is a little less than a minute slower than my time in 2015. I know it’s with DB’s and my legs are prettty toast today but is this normal? Is everyone seeing slower times across the board? Little concerned…
50lb dumbbell thrusters are harder than 95lb barbell thrusters. You’re not the only one! Pretty much all our inhouse guys were slower than 2015
If Tino says so than it’s truth
Strength
A. 215,235,250,265,275,280,290,295,300, 305 Failed jerk
B. Done
Conditioning
A. 7:51. Refused to drop the dumbbells. This was fun.
Solid work keeping these unbroken
Performed some assault bike Conditioning and gymnastic body weight work this morning.
Afternoon session.
A. 225×2 245×2 260×2 280×2 290(no jerk past 280) 300×1 305x 2(clean + f/s) 310×2 320×1 320×2 (clean and f/s)
Figured since I wasn’t jerking I would clean more. No missed reps felt good to get under some heavy weight finally
B. First 2 sets at 175 then last two at 185. Did 10 strict dips with a 2 second descent. First time with no toe spot. The small victories.
Primary Conditioning: 7:32 (ub)
Nice work on the conditioning! Now all there is to do is make it harder on yourself and push the row even more.
Yea that row was tough but like you said. You can always find some more haha
Got to 215 on clean and jerk which is about 93% for me.
Primary conditioning in 12:20 RXd… Man those Db thrusters felt HEAVY.
Solid work in the complex! Yup those dbs get heavy fast. We might see them this week!
Strength.
A.
130 kg PC + FS + Jerk (5 kg PR on Power clean), then did 135 kg SC + FS, missed SJ.
– really happy
B.
– Dips with 20 kg weight west
– lunges with 60 kg
Felt good today, really happy about The PR! Working alot and taking PT education in The weekends so I have not been able to log to much training, but It has been good! ?
Awesome work on the PR power clean Leif!!
A. Didn’t go higher than 85/90%. Pretty tired from yesterday.
Conditioning: 11:03. Thrusters with DBs aren’t as bad as I thought.
B. Did weighted dips with 30# DB!
session 2:
Gymnastic stuff done
assault bike at 67 rpms
zeus rope for DU
50 ft handstand walk. worked on quality
6 strict unbroken every round.
Abs done