Workout of the Day
Primary Team Training Session
A.
Two sets, each completed within 60 seconds, of:
0:15 seconds – Snatch x 1 rep @ opening weight
Change to second attempt weight
0:30 seconds – Snatch x 1 rep @ desired second attempt weight
Change weight to your teammate’s opening weight
Rest 2 minutes
Two sets, each completed within 60 seconds, of:
0:15 seconds – Snatch x 1 rep @ opening weight
Change to second attempt weight
0:30 seconds – Snatch PULL x 1 rep @ desired second attempt weight
Change weight to your teammate’s opening weight
Rest 2 minutes
B.
Three sets for times of:
100 foot Handstand Walk
C.
Complete rounds of 15, 10 and 5 reps for time of:
Synchronized Deadlift (410 lbs)
Synchronized Chest-to-Bar Pull-Ups
D.
For time:
30 Toes to Bar
Rest 60 seconds
50-Foot Overhead Walking Lunges
OPTIONAL ADDITIONAL SESSION
A.
Work on any notable weakness, but do not exceed the following volume – handstand walk (3 x 50′), handstand push-ups (3 x 10 reps) or muscle-ups (3 x 4 reps)
B.
Three sets of:
Back Squat x 3 reps @ 85%
Rest as needed
C.
Three sets of:
Row or Assault Bike for 5 minutes @ 80-85%
Stretch Left Hip Flexor for 2 minutes
Stretch Right Hip Flexor for 2 minutes
Primary
A. 140,145
B. Worked on progressions and they’re feeling a lot better
C. Taylor and I did it earlier on in the morning. 6:03
D. 1:08, then 47 seconds for the overhead lunges. I did an extra 10 ft on accident.
Optional
A. HS walks
B. all three sets at 255
C. Done with Air Dyne
Optional
A. Worked on HS walks, MU, HSPU, and some synchronized C2B/kipping C2B
B. 3 sets at 215
C. Done
Primary
A. First weight 125, second 135. First set made 125, missed 135. Second set made both.
B. Didn’t get time for first set, 3:55,3:20. Lots of improvement with distance and speed.
C. Did with Mike. Took a little bit on set of 15 pull-ups to figure out rhythm with each other but flew on DLs and sets of 10/5. Great improvement and partnership!
D. Total time 2:10: 1:04 and 1:06
A. 235 for first rep and 245 for second. Felt weak so I didn’t push it
B. Done fastest set was 43s others were like 1:10-1:25ish shoulders took forever to open up
C. Done with Lisa. Once we figured out the pullups we were good but first 3/4 mins of workout figuring out each other’s rythym.
D. 1:48 total time. :38 on t2b and went straight into lunges and did those UB as well. forgot there was a rest time
Ran out of time for optional… 🙁
Had to drive up to LA today so the sessions were kind of jumbled: Primary: A. I was really inconsistent with the weights today, did several rounds staying in the time domains changing the weights but was missing a lot of the lifts (it got quite frustrating) C. Did this part next due to time constraints Clare and Shramo 6:03 Still working on pull up consistency, but we were able to do all the deadlifts unbroken. B. Did three sets of handstand walks, had to break because I was doing 2.5 lengths of the gym (40ft each way) 1:11 1:16… Read more »