Primary Strength 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.
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
B.
Take 15 minutes to build to 90% of your 1-RM Snatch
C.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 90-92% of 1-RM
Hold the receiving position of each repetition for 2 seconds before standing. Your goal is perfect balance and stability in this position. If you take a step forward or have to adjust your feet, count the repetition as a missed attempt. Please note number of successful repetitions out of the 10 – e.g., “9/10 (stepped forward on 7th attempt, otherwise made all perfectly).”
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 90%
*Set 4 = 1 rep @ 95%
*Sets 5-6 = 1 rep @ 95+%
Primary Conditioning Session
Three rounds for time of:
21 Chest-to-Bar Pull-Ups
15 Bar-Facing Burpees
9 Ground to Overhead (155/105 lbs)
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:
Straight Bar Biceps Curls x 10 reps @ 21X0
Rest 30 seconds
Pallof Press in Lunge Position x 10 reps each side
Rest 60 seconds
B.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Assault Bike Conditioning Option
Six sets of:
50 Double-Unders
50 Calorie Assault Bike
Rest 90 seconds
A. Done
B. Done
C. 6/10.. first 2 were good, then lost focus and missed 4 in a row, then succeeded 4 in a row
D. 136kg
Conditioning: 11:48
Primary Strength
A. Done
B. Worked up to 102.5
C. 5/10… last 4 in a row nailed….
D. worked off 140 ?
Primary Conditioning
10.28
Assault Bike Conditioning
3:34 / 3:47 / 3:43 / 4:03 / 4:01 / 4:08
Took you a few reps to warm up on your snatches but you got there. Nice work Sean!
Snatch up to 245
emom @235 6/10. Step one foot forward on standups.
Front Squats- 315×3. 335×2. 345×1. 355×1. 365×1
Prime Cond. 7:41 rx – ctb all unbroken. kept moving on burpees. all quick single clean and jerks for ground to overhead. Fran Lung here
10000% Fran lung bro
round 1. she was fun.
round 2. okay I see you
round 3. oh boy
Exactly how I felt. Round one was like 2:30. In my head I said this is gonna be an easy one. 5 hours later my chest still hurts ??
haha round 1 I went 2 min. in my head I said ‘too hot?” :30 seconds later. “yup. too hot” haha 5 hours later. definitely seemed like that the last round burps. was actually pushing the pace on the last 9 GTOH that ruined my soul
Atta boy! Great push Nicholas! Looking strong in these conditioning pieces now to make sure your strong enough to hit it with the big boys!
#strengthisthepriceofadmission
Felt great thanks bro! My one rep maxes are right there with the big boys. but mix in higher volume 90% lifts under fatigue. and game over for me boys haha.
A. Done
B. Up to 240lbs with no misses
C. 3/10. wasn’t feeling very snappy today. Felt slow
D. 245/280/295/315/330x
Strength accessory
Done
Assault bike conditioning
3:32/3:23/3:25/3:27/3:30/3:05
*Tried to maintain times all the way through. Pushed the final set because I wanted to get a little uncomfortable. 🙂
Crossover symmetry Iron cap protocol
Ooooo rough snatch day but assault bike work went well! Onward to tomorrow’s work! ??
Primary strength
A. Done
B. Up to 135 no misses
C. 135: failed 3 reps, big step forward on 3, mini shuffle on 2
D. 175/195/205/215/220/225
Primary conditioning
9:09 with snatch singles, c2b 21 then 12/9
AB Looks like a good early morn one, will hit tomorrow hate to miss it
Focus on the intensity of your session not the volume on days your short in time. Get the most out of everything you do instead of always thinking you need more.
Fair enough. Will do, thanks for the reminder. I’m an antsy person. Sub 9 next time
PM Session:
Four sets of:
Snatch x 1 rep @ 185 (86%)
Rest as needed
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 185 – no misses
Then did the class WOD
AMRAP 10
50 DU’s
10 STO (135)
5 BMU
5 rounds w/ scout rope
Am.
A. Done
B. Done
C. 8/11- missed 3 (6 @225/ 3 @230)
D. 265-300-320-340-350-360PR
+
PC: 8:32
PM.
AAB Conditioning
3:37- 3:29- 3:34- 3:31- 3:34- 3:38
Avg 67-68 RPM
Avg. HR 175
Yeah Josh!! Congrats on the PR!!
A)done
B)#145 snatch
C)#145 8/10 no step just miss, worked the last 5 night shifts so I think I’m just tired.
D)#165/187/200/210/215/215(f) FS
Primary conditioning
10:26
Hope you get some sleep tonight! Still putting in some consistent work but you need to let your body recover 🙂 ??
One more night then I’m off for a week! Whoop whoop sleep! ? to all the other night shifters!
Get it girl!!!
Hello Monday!
9am: ABIKE conditioning:
44:10- ?
2pm:
A. Done. whacked myself in the forehead with the bar!!? Anybody ever done this? Lol!! I’ve done it so any times!! – at least I’m keeping the bar close?
B. Up to 150 (90%)
-Emom, pretty rocky start, all my “hits” I took a step forward last 4 reps were better. ✔️✖️✔️✖️✔️✖️✔️✔️✔️✔️
Conditioning: 10:01 Rx- c2b feeling pretty solid, all GTO power snatch
C. 195/220/235/240(93%)/ 245 miss (did the conditioning before this…?)
Strength:
45# curls/ Paloff
10 Leg raises/ 10 Ab wheels
You certainly woke your body up today and got it in gear for the rest of the week! Your order of movements may be a little off. Doing the squats after the conditioning might not have been the best idea. Make sure you train smart and get the most out of your work.
I hope your head is ok, and yes it does mean you’re keeping the bar close, maybe a little to close 🙂
I know! ??Yes! I will. Thank you! Me, Abby and another girl are gearing up for WZA! Super excited ?
Primary strength
A) done
B) built to 210
C) 9/10 didn’t stay over the bar long enough on the one I missed, mental mistake
D) 235/275/285/300/305/310 310 felt good 5lbs away from pr
Strength accessory
A) curls done with 85lbs
B) done
Class workout
21-15-9 deadlifts (275) box jumps (24) I got 4:29
Fun day today!
Legs are looking strong! PR is coming soon!!
B) worked up to 215#
C) 8/10 – went 1/3 @ 215# and felt off so I decided to finish the set at 205
D) done
285×3
325×2
335×1 … my heavy % work at front squat has been off this entire cycle. Should I refigure my max that I’m working off of?
Overall a tough lifting day for me. The team series has taken a toll on my legs
Primary conditioning: 9:34
Percentages are all guidelines so if you feel off from your previous max then lower by 2-3%. Maybe to much volume and you should reasses your priorities and make sure your not adding to much that will take away from them?
I’m back baby ! 10 days in Maui and I figured today would be rough S1 6 sets 50 Heavy Dubs 50 Cal Bike Erg Rest 90 seconds All sets were 2:35-2:50 S2 Snatched up to 255 lbs EMOM @ 255 lbs Felt a little rusty here but made them all Front Squats 3 @ 315 2 @ 355 1 @ 365 1 @ 375 Stayed at 375 for the rest of the sets. They felt heavy today Conditioning 9:29 I hated every single burpee lol and I had to break the chest to bars into 2 sets in rounds… Read more »
Welcome back!!! I’m sure you guys had a blast! Maui is so beautiful!
This week will be a bit of a wake up call but you’ll be back to full speed in no time!
openers and activation done
A. done
B. 100kg
C. 9/10 missed second lift
D. 110-122.5-130-135 miss -125-125kg
Conditioning
11:55
Strength accessory
A. done
B. done
Pm session
Bike conditioning
3:12, 3:15, 3:31 (2 trips), 3:27, 3:30, 3:28
this was tough ride ….
Whats your max From Squat Petr?
I hit 147.5kg at some point in summer. 142.5kg clean. Just can’t get anywhere close for some reason after my holiday. Maybe just need few more weeks
Don’t push the loads until you feel good again. You’re putting in the work and your numbers will come back!
Strength
B. Done
C. 0/10. 240. Stood up first rep but my feet shuffled. Fell apart after first rep mentally and physically.
Third Monday in a row with weak snatches. Could barely hit 215 last Monday. Turn over speed is slow and shoulders feel fatigued.
D. 285,325,345,365,375f,375f
Conditioning
9:25. Trouble with barbell collars coming loose.
Sub 9 without those dodgy collars?
Post some snatch video to the facebook page to see if we can help.
Primary Strength
Bi’s Tri’s R Delts done
A. Snatch tech done
B. 185#. Being cautious here, yet feeling solid.
C. 6/10 @ 185. Two fails (but made second attempt), one with a small step forward, one without a 2 sec pause in the bottom. Trying not to let this be a mental thing.
D. 290#. Failed first attempt.
Primary Conditioning
10:37
C2B 11-10
G2O, Singles, tng. Fun WOD!
All about those intra workout carbs 🙂
Assault Bike Cond. 2:57 3:08 3:15 3:32 (did 60 double unders, oops) 3:22 3:21 Primary Cond. 9:30 (first round just under 3:00) 21/11-10/11-5-5 C2B Steady Burpees All Singles, CJ Strength A. Not really B. Up to 205/225 C. Done @225, about 80%ish. Taking it a bit easy coming back with the knee/calf tweak. They all felt solid though. D. Front squat 255×3 285×2 305×1 315×1 325×1 Left it there. Felt good and heavy, didn’t want to push it. Class WOD 21-15-9 Power Clean 115lbs Thruster 115lbs 5:47 Strength Accessory B. Done, felt good to light up the abs and core… Read more »
Saw your post and tried to go 3 mins each round for primary conditioning.. my first round was 3:10, couldn’t hang on tho 😛
Nice work!
Nice work on the conditioning Terrence, that was pretty fast! Hope your knee/calf gets back to 100% soon.
Yeah that got a bit spicy. Legs were definitely getting heavy by the end of that one. Probably had to hold abovd 72rpm for Sub 3.
Nice job though!
B. Built to 147#
C. 147 x 4/150 x 2/150 (f)-out in front/150 x 3! Yay.
D. 175/195/205/215/225/231 (4# up from last week)/235#–just cause I had to! Yay!
…I did conditioning–it sucked, lol. But, I’m going to try to get back into it.
Welcome back to breathing hard!!
Back pain so bad now so taking some days off – MRI on Wednesday ????✌?
Hoping that you can get to the bottom of the issue and start rehabbing and moving forward.
Me too! I am tired of all this pain now
Strength :
1) build to 90
2) try @92 but I didn’t feel good today so I skip
3) 3×109/2×123/1×130/1×138/1×142,5/miss 147,5 (103%)
Strength accessory :
1) curls 30/35 smallest band
2) done
Tomorrow will be an other day
Strength
A) Complete
B) 205
C) 6/10 @ 205. Rough day on the snatch
D) 290/325/345/365/370/375
***Back Squat*** ??♂️ Read it wrong this morning. That’s what I get for staying up to watch my Lions win ??
SAO
A) 65 / Green Band
B) ✅
Going to jump into class this afternoon for conditioning and maybe AB Condo if time permits.
Seems like you needed that extra sleep, hope you catch up on it tonight 🙂