Primary Training Session
Mobility & Activation
StrongFit T-Spine Opener
Followed by…
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
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps
B.
Three sets of:
Hang Snatch x 2 reps @ 75-80%
Rest as needed
Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.
C.
Three sets of:
Snatch x 1 rep @ 85%
Rest as needed
D.
This is a re-test from August 9, 2019…please be sure to review your results and set a meaningful goal before you tackle this today.
“Confidence”
For max load, in 3 minutes:
5 Snatches
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.
When the running clock hits 5:00…
E.
“Groundhog Day”
I.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups
Time Cap = 4:00
When the running clock reaches 4:00…
II.
For time:
Row 750 Meters
20 Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups
Time Cap = 6:00
When the running clock reaches 10:00…
III.
For time:
Row 1000 Meters
30 Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups
Time Cap = 8:00
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.
Every 3 minutes, for 12 minutes (4 sets):
8-10 Glute Ham Raises
10-12 Goblet Squats @ 30X1
B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Toes-to-Bar x 8-10 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
Running Endurance Option
For time:
Run 5k
Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.
Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 60 seconds
Your goal should be to maintain consistent pacing across all sets.
Confidence 105 (4 out of 6) (previous 102.5 – 5 out of 6)
Still happy with the performce… Cheekly tried it again and got the same score ?
Groundhog Day
New
I. 2:34
II. 5:29
III. 7:24
Previous
I. 2:51
II. 5:58
III. 8:00
????
Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 80% – 255 *Set 2 – 3 reps @ 85% – 275 *Set 3 – 1 rep @ 90% – 305 *Set 4 – 5 reps @ 85% – 275 *Set 5 – 3 reps @ 90% – 305 *Set 6 – 1 rep @ 95% – 325 Rest 2 minutes between sets. This is a decent amount lower than the prescribed percentages. Tried to train yesterday and the dead stop front squats completely lit my back up. Guess I wasn’t recovered from Tuesday/Wednesday.… Read more »
You trained hard Monday to Wednesday so not surprised you felt a little more tired than normal. Glad you took that extra day and hit today’s work hard. Nice job!
A. Done
B. HSnatch x2 155/155(f)/155
C. Snatch @175/175/175
D. 925. 5×5 @185 no misses, every 40s. Should have tried 190 or 192.5
E. Skip for strength work
Accessory
A. Done kB @54#
B. Done kb @72# carries
C. Back reverse lunge 3×8 @185
205 next time 🙂
Hang snatches: 110 Snatches:115-122.5- 115 (missed the second one at 122.5 and dropped down) Confidence: I was missing 122.5 snatches earlier so I was a little nervous aiming for 120. Last time I did this was for wodapalooza qualifiers last year with team, and I hit 122 lbs 5 times in 3 mins (but I think I missed 2, since it didnt matter how many misses there were). I am 5-10 lbs lighter than I was then, and decided to go for 120 regardless. (90% of max) ended up hitting 5/5 in 1min 40 sec with no problem!! So I… Read more »
Great work hitting those snatches at 120lb!!
…and we’re all about equal rights when it comes to rowing 🙂
Snatch warm up done.
Hang Snatches at 155, 160, 165
Snatches at 170, 175, 180.
Groundhog Day: 3:05, 5:10, 8:15
PRs on the first two sets by :05 and :30+ seconds. UB sets of C2Bs on the 10s, 20s and 10-12-8 on the final set. Didn’t get to the third round last time. Really happy with my steady and consistent BBJOs
Accessory work done.
Just noticed there was an 8:00 time cap, missed that, was about 7-8 C2Bs off. Probably could’ve tightened my sets up to get under. Goals for next time!
Yes! Yes! Yes!
Hi Tino, i will start posting here from today, until know i just wrote everything in a note book but it is easier to go back and find workouts here. There are many times where i have to scale the workout due to weight or a movement that i don’t have the skill to perform yet. A. Done with very light weight B. At 80% 68KG C. At 85% 72KG D. At 70 KG missed one E1 3.00 E2 5.20 E3 10 burned out on this one was going very slow on the burpees Afternoon 5k run didn’t go for… Read more »
Thanks for posting. We also offer SugarWOD for the same cost. If you like tracking its the best way to go. It also has a bunch of other cool features
Ok Tino thanks!
General question so I find something to whine about: why do men and women row the same meters in the same time cap????
Yes
Lol tino ?? I know we have to row the same, I was just asking whyyyyy
A) Done
B) 185
C) 205
D) 4/6 at 215, weird snatch day, 205 felt better than ever in part C, then I felt like I’d never snatched before at 215. Was 4/6 at 225 last time.
E) 2:23/4:09/6:23 – 1,5,10 seconds faster than last time
SAO
A) Done
every second counts!
A. Done.
B. Done @ 60-65kg
C. Done @ 65-70kg
D. 5 snatches made at 70kg. No miss.
Last time 65kg. 1 miss.
E1. 3:03
E2. Timecap+8
E3. Timecap+38
Added part a from strength accesory
Set 4
8 glute ham raises
12 goblet squats @ 20kg
Awesome work hitting those snatches at 70kg with no misses!!
Did you PR E too?
No, scaled it last time.
This time rx, but got no rest after set 2 so maybe scaling was better.
A.
25-30-40 kg
50-55-60 kg
B.
60-65-70 kg
C.
82.5 kg
D.
4 snatch 87.5 kg (2 no rep) agosto 85 kg
I. 2’46” 10 C2b ( 2’52”)
II. 4’55” 20 C2b (4’30” 12-8)
III. 7’49” 18-7-5 C2b ( 8’02” 18-8-3-1)
“The Power Gymnast”
90” A Bike 41 cal (agosto 38)
30 m HSWalk 4’02” ( 3’54”)
In the afternoon running
Mixed bag of results but still pretty damn good considering the Comp last weekend!