First Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
C.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk x 1 rep
Build from approximately 70% to today’s heavy single.
D.
Four sets of:
20 Alternating Pistols
15 Triple Unders
10 Dumbbell Squat Snatch
Rest as needed
Second Training Session
A.
Take 20 minutes to build to today’s heavy…
Tempo Snatch x 1 rep
(take 2-3 seconds from ground to mid-patella, then accelerate into a full snatch)
This should be a slow, controlled ascent to the knee, followed by a rapid acceleration through the second pull. Focus on weight distribution off the floor and to the knee; you should feel tension and activation of your posterior chain as you get to the knee, use that tension to explode through the middle and perform a technically perfect snatch.
B.
For time:
21 Burpee Box Jump-Overs (24”/20”)
7/4 Legless Rope Climbs
21 Burpee Box Jump-Overs (24”/20”)
Rest until the running clock reaches 12:00, and then…
C.
For time:
30 Toes-to-Bar
30 Ring Dips (from Muscle-Up Station)
30 Ground to Overhead (135/95 lbs)
30 Ring Dips (from Muscle-Ups Station)
30 Toes-to-Bar
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.
Assault Bike Conditioning Option
Eight sets for times of:
30 Calorie Assault Bike
Rest 90 seconds
Aerobic/Gymnastics Skills Option
Three sets of:
Row 1000 Meters @ 75-80% effort
8 Parallette Handstand Push-Ups
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed
A) Built up to 390 on EMOM. Back Squats feeling decent
B) Tall jerks complete.
C) Only hit 305. Jerk feeling a little off recently.
D) Complete
Conditioning:
A) Skipped
B) 4:40
C) 14:41
A. Snatch-245lbs 10lbs off my 1rm. I was pleasantly suprised. Turns out that taking the time to make sure you are in proper position actually helps. Lol
B. Tall jerks- 95/115/135/155
C. Jerks- worked up to 315lbs
D. 30-20-10
Db snatch 80lbs
Triple unders
*Skipped pistols due to some annoying knee pin. Triple unders were great today though…did the set of 20 and 10 unbroken.
Conditioning
Part 1- 6:02
Part 2-13:05
3 rounds
:60 L-sit
Haha imagine that, slowing your pull down helps just a little 🙂
Hope your knee is ok. We hate pistols, but they come up so we need to make sure they’re incorporated.
Solid day!
Yeah absolutely, they will likely be
at regionals so im doing what I can to make sure that I feel good when they come up. Im ready for those triple unders though! Lol thanks coach!
A. Take 20 minutes to build to today’s heavy… Tempo Snatch x 1 rep (take 2-3 seconds from ground to mid-patella, then accelerate into a full snatch) built to 160 and it actually felt alright today… didn’t move my feet much which helped. This should be a slow, controlled ascent to the knee, followed by a rapid acceleration through the second pull. Focus on weight distribution off the floor and to the knee; you should feel tension and activation of your posterior chain as you get to the knee, use that tension to explode through the middle and perform a… Read more »
AM Session A: Build to Tempo Snatch: up to 170, tried 175 a few times, but couldn’t get the lift and maintain tempo. They felt really smooth! B: BBJO+Legless+BBJO – 5:23 – legless are still slow, lots of rest between C: 11:41 – way more grip than I expected! Took me 3 sets on the first set of ring dips, 4 sets on the 2nd set. Played with singles vs. sets on the G2OH. D: 3 sets Bike 20 cal 8 Parallette HSPU -small deficit on the HSPU (about 3″) haven’t done parallettes in a long time 60 sec L-Hold… Read more »
Lots of great work today Beth! Good to see you training hard and having fun!
A. 315,365,410
425 for all 5 sets
B. 95,115,135,155
C.255,265,275,285,295,305,315,325(f,325, 335(f),315,325,335 jerk were soft today kept throwing every thing forward..
D. Done.. triple indeed where tough just stayed calm squat snatches at 100
Session two..
A. Worked up to 245 felt solid
B. Subbed the rope climbs for 5 peg board 7 something
C. 8:20
Am session Trueform running session. Really trying to get some good experience in on this thing! Tempo snatch up to 160#. Felt solid! We are hosting a comp and so I tested a wod for them.. 50 box jumps 50 wallballs 50 ghd 50 chest to bars 7:59 Got my weighted vest in today so wanted to hit a gymnastics emom. Emom x 10 with 14# vest Min 1- 10 strict ring dips Min 2- 1 starting from seated, leg less rope climb 2 hour break Pm session Back squats done. All felt great. Stayed at that 90% for the… Read more »
Solid work today Alyssa! Now to look after your shoulder.
A. Back squat 185/215/235
EMOM 240/240/245/250/250
B. Tall jerks 75/85/85/85
C. Split jerk built from 175 up to 245, missed 250
D. 6:00/3:30/4:50/4:20
Only did 5 triple unders since I can’t really do them still. Most I got was 2 at a time.
DB snatch with 35/45/55/55
Session 1 continued…
A. Tempo snatch up to 150
B. 4:41
C. 11:54
Greatly underestimated that last one.
Long session but lots of good work! Keep working on those triple unders. I doubt they’ll come up but we need to make sure your prepared.
Thanks Tino! Will do
Weird Day Today with coaching and meetings
Session 1
Assault bike conditioning done on the Airdyne, kept calories the same and went for intensity
Between 1:22 and 1:49
Four Sets of
20 Alternating Pistols
:45-1:00 of triple under practice (4-5 every time, first time I’ve ever done these!)
10 DB Squat Snatch #55
Session 2
Tempo Snatch up to 175
21 BBJO
4 Legless
21 BBJO
3:43
30 TTB
30 Ring Dips
30 G2OH
30 Ring Dips
30 TTB
11:33
Trading out a little strength work the next couple weeks for more conditioning.
Might Row and L sit later!
Still is pretty solid day! Nice work KT!
AM
Session 1
A. Done. 5×1 @ 415
B. Done
C. Finished at 305
D. Warmed up and body wasn’t ready for any intensity. Was sick all day yesterday on the couch and not eating much. Still not feeling it today. Probably will call it here for the day as much as I want to push through it. Trying to be smart about recovery the next few weeks.
Sorry to hear your unwell dude. Honestly rest up this weekend and take it relatively easy. I reckon the workouts will be released next week so you want to feel good going into the weekend. Eat well, stay hydrated and get some good sleep.
Thanks Tino, will do.
Shoulder warm up done- 10lbs A. Back Squat *Set 1 – 5 reps @ 65-70% 195 *Set 2 – 3 reps @ 75-80% 220 *Set 3 – 1 rep @ 85-90%235 Every two minutes, for 10 minutes (5 sets): Back Squat x 1 rep @ 90-95% 245,250,250,250,250 B. Every 90 seconds, for 6 minutes (4 sets): Tall Jerks x 3 reps 85,85,95,95 Emphasize speed and footwork, not load. C. Every 2 minutes, for 24 minutes (12 sets): Split Jerk x 1 rep made it to 215, failed at 220 a bunch of times =( Build from approximately 70% to today’s… Read more »
Did you end up training yesterday?
Yeah, I did the wall balls, squatting and MU one… finished in 19 something… not my best but it was good to move a little bit. I also swam
DB squat snatch alternating arms with 35#?
And since I can’t do two separate sessions, should I just go down in order and get as much as I can done?
Focus on weakness.
I would. Start with squats
Then
Burpees t2b metcon
Then assault bike
Max 1 hour it would take
Play with different loads across the 4 sets of alternating squat snatches and prioritize the work most important to you.