Primary Strength Session
A.
Every two minutes, for 20 minutes:
Clean & Jerk x 1 rep
Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+
B.
Every 3 minutes, for 12 minutes:
Power Snatch Barbell Cycling
*Set 1 – 5 reps @ 65-75% of 1-RM Snatch
*Set 2 – 5 reps @ 60-75%
*Set 3 – 5 reps @ 60-75%
*Set 4 – 5 reps @ 60-75%
C.
Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep
Build over the course of the 8 sets to today’s 1-RM.
Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Squat Snatches (175/115 lbs)
30 Double-Unders
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (175/115 lbs)
12 Burpees Over the Barbell
Rest 4 minutes, and then…
C.
Complete as many rounds and reps as possible in 6 minutes of:
12 Chest-to-Bar Pull-Ups
12 Ring Dips
12 Box Jump-Overs (30″/24″)
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 Skills Option
A.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**
**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.
B.
Five sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest as needed
Supine Chinese Planks x 60 seconds
Rest as needed
Strength
a. c&j up to 80% then just cleans up to 140kg for a 5kg PR
b. all sets at 80kg
c. skipped, resting wrist as much as possible
conditioning
a. 6+27 rxd
b. 3+5 rxd
c. 3+4 rxd, soo hot nearly died!
aerobic/gymnastic
a. 6:34 rxd 25/15/10 SHSPU
b. done, rows at 75kg
One not-that-long session before traveling:
A) clean and jerk up to 195, failed 205 twice. A little disappointing, especially because 195 felt so solid. But it doesn’t feel out of reach.
B)no snatch cycling
C) up to 170, a little ugly.
Conditioning:
A) 5+3
Annnnd out of time.
One long session today
Strength
A. Clean and jerk up to 140kg
B. Barbell cycling 4 sets @75kg
C. Push press upto 132.5kg
Conditioning
A. Rx- 5 rounds 12 reps
B. Rx- 3 rounds 5 reps
C. Rx- 5 rounds
Gymnastic skill
A. 6:09
Late post
Clean and jerk up to 250 that’s a PR, jerk is finally catching up to clean!
Snatch cycles done at
125
130
135
140
Push press up to 195
Conditioning done
7 rounds on A? 115 used
3+6 on B with 145
4+25 on C
Hspu 10:15
A. Worked up to 215#…. tried to PR at 225…. failed 3x….. but this time I was actually under it…. sooo soon hopefully.
B. 115,120,125,130
C. Just worked up to 165… i think my 1 rep is 190… was getting tired
Metcon:
6+1
4+3
I messed up my elbow… I started to do the chest to bars and I was hurting really bad so I stopped… and did 50 cals on the assault bike instead… will be staying away from
upper body movements until I see my airrosti dr. Otherwise it was good sweat sesh 🙂
Primary Strength
A. Clean and jerk
Up to 93kg one miss at 91
B. Snatch cycling
115/115/120/125#
C. Push press
Up to 170# missed 175#
Conditioning
A. 6+1
B. 4
C. 3+20
Strength:
A. up to 200 for c&j…hit 210 for the clean but failed jerk for a 5# clean pr!
B. 115 all sets
C. up to 175..just missed 185
Conditioning:
A. 5
B. 3 + 5
C. 2 + 18..ring dips always slow me down so much
Legs are getting strong! Congrats of the clean PR! Jerk to follow 🙂
Soon I hope! Just barely missed it!
Power snatch barbell cycling
2×5 @60% = 95#
2×5 @65% = 105#
1-arm Dumbbell shoulder press
5×5 each arm
(Have pain in my elbow an wrist thats why i changed from a brabell to dumbbell)
A. 4 Rounds + 2 snatches
B. 2 Rounds + 10 burpees
(Did amistake with the clock in A and B, did instead of 6min just 4)
C. 2 Rounds + 12c2b + 6 dips
Gymnastic skill: 14:01
21/15/19 unbroken
Chinese rows : 16kg kettlebell
Not enough foreplay today, wasn’t really in the mood for this conditioning but did it anyway:
A) 6+3 did 185 hang power snatches
B) 3+17 at 185
C) 4 +14rx. I have discovered that box jump overs are my favorite movement.
??
A. Every two minutes, for 20 minutes: Clean & Jerk x 1 rep Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+ Well, first time in about 6 months where my knees felt alright in the bottom of a clean, although not heavy for me, it’s a win. 130,140,150,160,170,180,190fff, 185, 180, 175, 175 (did a bit of a ladder down to get some lifts in… I was in good catching position without pain but the leg strength isn’t there) B.E3F12- Power Snatch Barbell Cycling *Set 1 – 5 reps @ 65-75% of 1-RM… Read more »
Huge win today with no knee pain. Great to hear!
A. Worked up to 190. Usually getting out of the clean is the hardest part for me, but today it didnt feel that hard.
B. 115,115,125,125
C. 185 I think it’s a PR, I can’t remember if I’ve done this weight before.
Conditioning:
A. 6+3 had a few trip ups
B. 3+9
C. 3+28
Congrats on the PR Karen!
Primary strength:
A. Clean and jerk 80/85/90/100/105/110/120/125/130 failed the jerk
B. Power snatch cycling 75/70/70/70
C. Push press 120# 5lb pr
Primary conditioning:
A. 4+2 used 55#
B. 2+6 used 85#
C. 1+12 rx
My shoulders are toast from Wednesday
Aerobic/gymnastics skill:
A. 14:21 used an ab mat +10#plate
Went 10/11, 11/5, 9
B. Done
Great job on the Push Press PR Ashlee!
Primary strength-
C&j up to 300 for a 5lb pr.
3 misses at 305. Was so hard to stand up the clean had no juice left for the Jerk
Power snatch
All sets done
65% getting more fluent
Push press up to 90% that was it though shoulders were tired still today from wed
Con
4 rounds
3 + 15
3+28 starting to get the hang of rebounding those box jumps overs
300!! Great work! Love seeing your progress on your lifts!
Hey tino! What about my land speed record breaking times on the metcons? That’s what my main focus has been the last couple months…
Clean & Jerk
335
Snatch Cycling
185
185
205
215
Push Press
285 – so hard these days going heavy overhead. Gymnastics are feeling better and I’m able to do more but pressing a barbell has gone down for sure
Conditioning – used 185
7 + 2 hang snatches
4 rounds
4 + 6 chest to bars
Hopefully get the hspu and running done with the wife when she gets off work. Today’s schedule has been off
Hope you guys had a great Thanksgiving!
We did ! Thanks coach. Hope you had a good one as well.
Session 2
10:00 Strict HSPU EMOM = Vest x 2 x 5, BW x 5 x 5
10:00 Bar MU EMOM = Banded x 2 x 10
Hang Snatch(155)/DU Metcon = 4 rounds
GTOH (175)/Burpee Metcon = 3 rounds
PU/Ring Dip/Box Jump (30″) Metcon = 2 rounds + 3 PU
Primary Strength Session
A. Clean & Jerk x 1 rep
PR’d my squatclean and jerk with 87,5kg
PR’d my powerclean and jerk with 95kg
PR’d my powerclean with 97,5kg
Felt great, so happy that my legs are getting stronger!
B. Will do tomorrow
C. Push Press x 1 rep: Built up to 75kg (+2,5kg PR)
Primary Conditioning Session
A. 6 + 1
B. 4 rounds
C. 3 + 12 (had to break up ring-dips a lot today…)
Wow legs are definitely getting stronger. Thats an awesome day of lifting! Congrats Caro!
Thank you Tino! It sure was a great day of lifting!
One big session today. I should have broken it up, because I was tired, hungry and cranky by the end!
Strength
A. Clean and Jerk
150/162/175/187/200/212/222/232/242/250 PR! 🙂
B. Snatches
130/135/140/140
C. Push Press
145/155/170/180/185/195/miss 200
Conditioning
A. Snatch + DU
7+3
B. G2OH + Burpee
3 + 10
C. C2B + Dips + BJO
3 + 25
So freaking strong. Great work KT!
Session one:
Strenght:
1 RM split jerk 135kg +4kg PR (just did heavy cleans wednesday)
Power snatch barbell cycling 65kg across
1RM back squat 160kg
Session two:
Primary conditioning
A: 4+1 had to drop barbell after every rep. Got such a small hand 🙁
B: 3+3
C: 2+27
Liked these metcons !
Awesome work on the 4kg PR!!!
Some driveway fitness today while I’m still in cleveland. had a 24 kg kb and 100 lb dball
4 rounds for time but not timed
1 block farmer walk/1 block front rack carry/1 block overhead carry alternate arms every round
3×10 tempo single leg dl
3 min dball bear hug
40 dball to shoulder for time
Nice job still getting some training in. Hope you had a good Thanksgiving!
Clean and jerks up to 95% (210) no misses.
Barbell cycle
95/105/115/120
Touch point started at 115#
Skip PP. Wrist is dying. I’ll hit these tmrw if it feels better. That’s just enough volume on my janky wrist for today.
Will hit the primary conditioning this evening. Family is still in town so got in what I could at the moment!
You forgot to include your team workouts with your son 🙂
Yes!! And team workout with sister today :)) she hated me by the end of it all hahaha