Primary Strength Session
A.
Two sets of:
Single Leg Depth Drops x 4 reps each leg
(slightly higher box than last week)
B.
Two sets of:
Depth Drops to Split Jerk Position x 5 reps each leg
C.
Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 5 reps @ 65-70%
D.
Take 20 minutes to build to today’s 1-RM…
Power Snatch + Overhead Squat
Primary Conditioning Session
Four rounds for time of:
60 Double-Unders
6 Overhead Squats (205/135 lbs)
Compare results to April 6, 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.
Three sets of:
Barbell Romanian Deadlift x10 reps
Rest 30 seconds
Single Leg Glute Bridge x 45 seconds each leg
Rest 60 seconds
B.
Three sets of:
Right Side Suitcase Carry x 75-feet
Rest 30 seconds
Single Arm Ring Row (right) x 12 reps
Rest 30 seconds
Left Side Suitcase Carry x 75-feet
Rest 30 seconds
Single Arm Ring Row (left) x 12 reps
Rest 60 seconds
Assault Bike Conditioning Option
Eight sets of:
2 minutes of Assault Bike
Rest 45 seconds
Goal is to hold the same pace as you did for last weeks intervals with 15 second less rest.
PSS
A)done
B)done
C)265
D)205
SAO
A)275BW
B)100BW
Strength: 120-135 Front Squats
Power Snatch + OHS = 110, I despise power snatching i would rather drop under the bar and squat it.
Primary Conditioning: 6:54, April 6th did it in 8:10 so over a min improvement!!!
All strength accessory done as well…
Front squats 155/165/175
Snatch+OHS built to 140#
5:01 metcon
Didn’t sleep too well last night
Decided to run 3 miles
Hope you get some better sleep tonight!
Additional assault
Cals-38,32,32,33,33,34,34,35
Fell off of the additials wagon awhile ago. Try to do the additionals on my days off from work.
Nice job sneakingbthis in ??
A. Done
B. Done
C. 205/210/215
D. Did 185 and barely squat snatched 195?
Conditioning:
4:52, old time 5:53. Used 185 like last time and went and attack this time. Pick up the bar right away and did everything UB!
Assault bike conditioning:
265 calories and kept the 66-68 rpm pace!!! Really tough with two more sets this time!
Ready to attack tomorrow?
Smoked your time!! Awesome work Ryan! Great mindset in grabbing the bar and keeping everything unbroken!
Session 2
Assault Bike Conditioning
245 Cals
(36/33/32/28/29/28/29/30)
Jumped in on Weekly class WOD
4 RFT
15 OHS (95)
15 Cal Assault Bike
6:26
So much bike this afternoon ?
Damn! All the bike!!
I got only the primary strength done on Tues/Wednesday.
A. Done
B. Done
C. Stayed at 140#
D. Stayed lighter to focus on footwork and spreading feet out when I catch.
Strength Accessory:
A. 145 for deadlifts. Second part done.
B. 53# KB for suitcase carry
Another strong day! Looking good Shely!
Session 1:
Primary strength
A) done from 16”
B) done from 24”
C) 225 across
D) worked to 210 these felt good today
Session 2:
Strength accessory
A) 185 for deadlifts
B) 80lb carries
Jumping in with the class in a little bit!
Fun day today!
#strengthisthepriceofadmission no need for that extra class conditioning 🙂
Yes sir! No conditioning for me tomorrow
S1
Did some rowing intervals
Accessory work & suitcase carry + rows.
S2
Front Squats
305
Power Snatch + OHS
255. 265 pushed me in the hole
Conditioning
4:25
9 seconds better. Not much but a small improvement.
Every second counts!
A. Done
B. Done
C. 105kg (70%)
D. 95kg
Conditioning
7:43 first time doing it
Pm session
Strength accessory
A. 70-80-90kg
B. 50kg
Primary Strength
A. Done
B. Worked on split jerk foot work
C. 175
D. 140 (15# Power PR)
Strength Accessory
A. 155# slow with pause at bottom
B. 135#
Congrats on the PR Dave!!
Strength
C. 270
D. 236. Pr power snatch
Conditioning
4:41. Improved by 21 sec.
Awesome work hitting 236!!
PS
A & B done
C. 3 x 5 @ 165# without lifters or anything
D. 150# (5# PR)
Conditioning
4:28 last time was 5:23 this is like a min PR whatttt
Damn, you need to just stop it with these PRs ???
#CantStopWontStop
2nd session tonight
strength done
conditioning 4:30 rx
Primary strength:
A. Done
B. Done
C. 3×5 front squats @110
D. Power snatch + ohs @ 85 shoulders felt tired and tight today
Strength accessory:
A. Romanian deads @95/105/105
Single leg glute bridges done
B. One arm suitcase carries @35
One arm ring rows done
Primary strength:
P.snatch + OHS at 247
Front squats done
Strength accessory done
Your move Jake
Feelingbetter today?
Yupp! Strength felt 7/10 but still managed to hit something decent. It’s mid 90s here for the first time so I think that has something to do with it
Primary Conditioning
scaled back to 185, went unboken every round besides the 2nd. Bar got a little out front. I usually don’t struggle with DU’s, but something about that shoulder fatigue screws me up. I noticed it during the open as well. Finished at 10:06
How are you holding your jump rope? Make sure you don’t have a death grip on the handle and relax the shoulders. If you are tense during your double-unders then your shoulders will be pretty fatigued heading into any stability work.
Completely forgot to post on Wednesday… IJS – my legs feel trashed today! Not sure why…it’s a weird tightness, like I stretched a lot , but I didn’t stretch haha… I’m actuallt wondering if it may be a combo of all the squatting this week but also the barbell bridges from Wednesday. My hips are soooo tight, so maybe this stretched them a little? Anyways… I got moving today and flowed through training! 1. Bike – I feel like I was just a little slower on these … RPM was harder to maintain today but I was within a calorie… Read more »
Hey Cheryl!! Nice work on the conditioning piece today!! I am not totally surprised you felt a bit slower on the bike if your hips and legs felt a bit tired – explosiveness may just not be there today 🙂
A. Done
B. Done
C. 225/235/235
D. 185#
SAO
A. 275# DL/Glute bridges done
B. 185# and ring rows done
Gym has a Friday night lights later that I’m going to jump in for conditioning.
Depth drops done.
Front Squat: 190, 198, 205
Power Snatch + OHS: 162 (30 lbs less than my 1RM… ??♀️)
Conditioning: 5:58 – UB OHS with a full snatch each round, DUs slowed me down. Was hoping for closer to 5:00 or less.
Strength accessory later, gotta run to work.
Hey Lindsay!! Hope you are doing well – that is still a great power snatch! Any particular reason why it was 30 lbs less?
30lbs less than my full squat snatch!
Sorry I wasn’t very clear. My 1RM Power is right around 160/165. My full snatch is 192.
Good to see you on the blog! ?
Oh got it – okay, that makes more sense!!! 🙂