OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats + 2 Power Jerks
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
1 Power Clean + 1 Front Squat + 1 Clean & Jerk
Build to today’s heavy complex.
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
2 Clean Lift-Offs + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean lift-off, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)
B.
Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Sets 6-8 rep – 1 rep @ 90%+
Rest 2-3 minutes between sets.
Followed by…
C.
Every 2 minutes, for 6 minutes (3 sets) of:
Back Squat x 6 reps @ 80% of today’s heaviest single
D.
Three sets of:
Glute Ham Raises x 6-8 reps
Banded March x 3 Minutes
Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat
Rest as needed
Session Two
A.
Four sets for times of:
50-Foot Handstand Walk
8/6 Muscle-Ups with 1-Second Pause at the Top
15 Toes to Bar
Rest 2-3 minutes
B.
Six sets of:
60 seconds of Assault Bike for Max Calories
Rest 60 seconds
60 second Heavy Object (medball/sandbag) Bear Hug Carry for Max Distance
Rest 60 seconds
If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.
REGIONALS PREPARATION PROGRAM
Session One
A.
Every minute, on the minute, for 20 minutes:
Snatch x 1 rep @ 85-90%
B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2-3 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
C.
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
135/95 lb Squat Snatch
Session Two
A.
Every minute, on the minute, for 30 minutes (10 sets of each):
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 5 Power Cleans (205/145 lbs)
Minute 3 – 10 Chest-to-Bar Pull-Ups
B.
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 4 reps @ 85%
C.
For speed and efficiency:
30 Alternating Pistols
20 GHD Sit-Ups
20 Alternating Pistols
20 GHD Sit-Ups
10 Alternating Pistols
20 GHD Sit-Ups
Following a week behind now so I can fit everything in around work. Off season Session 1 A) 2+2+2 at 215 1+1+1 up to 260 Clean pulls @275 B) Worked up to 360 for a single, the 3×6 @285 C) GHRs with BW, banded march done and subbed reverse hyper for hip extensions with a 45lb bar. Session 2 A) Handstand walks and TTB unbroken, Muscle ups broke once each round, really trying to get the hang of non false grip. B) Subbed AB for Rowing, 30 cals every minute, subbed the bear hug carry for KB front rack carry… Read more »
Off season
Session 1
A)
175/185/195
205/220/225/235/240
315/325/335/345
B)
255/295/315/335/355/385/395/405
C)
325
1/2/3 drop set with pause 315/225/135
D) done
Session 2
A) (2 minute rest) 1:47/2:10/3:10 4/2/2 MU/3:10 4/3/1 MU
HSW UB
MU UB till 3rd(4/2/2) 4th(4/3/1)
T2B 1(10/5) 2(9/6) 3(5/5/5) 4(5/4/6)
B)
Cals rowed: 20/21/22/21/22/23
Heavy sand bag: 150 ft
After a 3 day competition in Israel I won 1st place!! Thank you for the support and programming!
After 2 days rest, getting back to business.
Regional prep:
1.100-105kg snatch
2. 220kg
3. Amanda 3:49 PR by 45 sec
4.back squat : 135 kg went slow
5. Went for 5 round emom
Morning Session: Knees were feeling rough for some reason. Did the house WOD to wake them up.
A. 3 RFT: 30 each of Wall Balls, Rowing, Box Jump-Overs
B. Gymnastics Sets: every from 1:30 to 2:15
Evening Session:
A. Built up to Final at 292, Certainly a PR for this type of Complex.
B. Built up to 415; 3×6 @ 330 That was death.
C. Did Front Rack Carries at 73# each and got around 24-20 calories on the bike per round
D. Finished with Glute Accessories
Session One A. 2+2+2 – 70/75/80kg 1+1+1 – 90/100/110/115/120kgX (sloppy on the jerk) Lift Off + Clean DL – 140/145/147/147kg B. Built to 165kg for a clean single in trainers, I’ve been working off of 90% of my best BS (190) for percentages to try and clean up mechanics and manage some knee pain I’ve always had, seems to be working really well C. 132kg complete D. GHR’s +5kg Banded March Complete Rev Hyper 90kg Session Two A. 2:03 (2x25ft HSW, MU and TTB UB) 2:02 (2x25ft, MU UB, TTB 8/7) 2:36 (2x25ft, MU 4/4, TTB 6/5/4) 2:41 (2x25ft, MU… Read more »
REGIONALS PREPARATION PROGRAM Session One A. 5@145, 15@150, working on catching just below parallel so I am not stressing out my R knee B. 165 C.“Amanda” 5:05, should have been under 5 but I pushed my last set of two MUs and failed one… took me about 30 seconds to recover. MUs, 9, 4/3, 3/1F/1. Snatches 6/3, 7, 5 A. Yuck! Done, more of a mental challenge to hold it together. All C2B were 7-9 butterfly while kipping the last one. All cleans UB without stopping at the quads on the way down. Barbell cycling felt good. B. Back Squat-… Read more »
Sunday running
23:47 total time
1600: 7:10
1200: 5:42
800: 3:26
400: 1:36
Regionals prep Did all the lifting in one session and the other stuff later. It’s flooding down here, so waited until I could drive to the gym! Session 1: A. Emom snatch: 3@150, 3@ 155, rest @ 160… No misses and this was feeling splendid! The bar felt like it was floating 🙂 B. Halting DL +pull: 160/165/165 C. Back squats: 185/215/265 ( misloaded…should have been 255) E2M @ 85%: done @ 240 Session 2 A. Amanda: 4:41 I think this is a PR, need to speed up the round of 7 B. 30min Emom: done- tried to stay consistent… Read more »
Glad you are still able to get the lifting in then! Good job on the Amanda PR!!
A. 2PC+2FS+2PJ (195,205,215)
PC+FS+PJ (225,235,245,255,265(f))
2Cl. liftoff + Clean DL with 4 sec descent – 295 for all sets
B. up to 345lb
C. 275 X 6,6,6
D. 8,8,8 / 2min for all (green + 20# WB) / 135lb Dimel DL
A. 1:39 – 3:02
B. 19,20,18,17,16,18 / Sandbag for 300ft for all sets
Off Season Session 1: A. Cleans and Squats felt on today, but the jerk was not nice. 205/215/225 II. 235/245/265/275/280 III. 325/325/330 B. Heaviest rep was 380 today. Back Squats felt much better today than they have recently. C. 300 for all three sets D. Good Mornings @135# x 8 each set Banded March with 30# Medball. These suck. Dimmels x 20 @ 185# Big goal is to stay just as focused on the assistance strength portions as the rest of the workout. Definitely paying off in the squat. Session 2: A. Set 1 – 1:59 This was huge for… Read more »
Solid day Kenny!
Thanks coach Tino! Lots of fun.
First day back on the athlete program. Is gone back to the competition blog for a little. I did an abbreviated version of today’s wod.
A. Clean complex 165, 185, 205 then 225, 235, 245, 255, 265 then 330 for all the clean DL
B. Back squats all based off of 435, worked up to 405
C. Back squat EMOM skipped. Where I place the bar on my back is sore from today and the competition blogs back squats on Saturday.
D. HSW, MUs and T2B, harder than I thought
1:41, 2:23, 2:53, 3:01
Welcome back dude!
-SEASON PROGRAM
Session One
A.1. 2 Power Cleans + 2 Front Squats + 2 Power Jerks: all sets at 90 kg (66 % 1RM)
A.2. 1 Power Clean + 1 Front Squat + 1 Clean & Jerk: 90/100/105/110/115/120 kg ( 88 % of 1 RM Clean) – felt great
A.3 2 Clean Lift-Offs + 1 Clean Deadlift with Tempo Descent @ 100-105%. done @ 140 kg
B. ack Squat – worked up to 165 kg – 85 %, missed 90 % today, will get it NeXT week.
C. BS. done @132 kg
Good first session today!
A. 125#-135# for first complex. Then 155# for heavy complex. My power clean just needs work
B. 220 back squat which I’m happy with. 175# for sets of 6.
D. Done with good mornings!
Session 1:
A1- 135/185/215#
A2- 235/245/255/265/275#
A3- 325/335/345/355# felt so strong on these.
B-
C-
D-
Session 1
A. 2pc+2fs+2pj: 135/165/185
PC+fs+c&j: 165/185/205/225/
Well that was a damn long workout! Look after that wrist!
Definitely got a good sweat in during it!
Hi coaches. I am not training today as i am on rest following yesterdays competition but i would like to let you know how it went please! Yesterday i competed in battle of britain where i qualified in 2oth back in january. I qualified for the final in 3rd place! I ended up coming 5th . I am so so happy with the result as i really was not expecting such an improvement against a very strong field of experienced girls! When i did my first competirion back in october and saw some of those girls competiting i was in… Read more »
Great job!
Thank you lovely! 😉
Congratulations on such an awesome performance!! The greatest satisfaction is seeing someone who has put in so much work be able to express that on the competition floor and walk away having given it there all. Great work Charlie!!
Thank you tino! Back to the grind now so i can be on the podium next time ;-p
Awesome job!!!
Thanks Beth 🙂
Thank you for letting us know and taking the time to share. Great job Charlie!!
Thank you hunter!!
Would love to see the post a bit earlier so we in Sweden have the time to train the first session early in the morning if it’s possible.
Have a nice Monday everybody! 🙂