OFF-SEASON PROGRAM
Session One
A.
Every 3 minutes, for 30 minutes (10 sets):
Power Clean + Clean + Jerk
Build to today’s heavy.
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.
C.
Three sets of:
Glute-Ham Raises x 6-8 reps
Rest 20 seconds
Reverse Hyper x 25 reps 50% of 1-RM Back Squat
Rest as needed
Session Two
A.
Ten sets for max meters of:
30 seconds of Rowing on Concept 2
Rest 30 seconds
30 second Max Rep Burpees Over Erg
Rest 30 seconds
Set the monitor for rowing intervals with 90 seconds rest, and note meters and burpees achieved for each of the 10 sets.
REGIONALS PREPARATION PROGRAM
Session One
A.
Every 30 seconds, for 3 minutes (6 reps):
Snatch x 1 rep @ 225/155 lbs
Rest 60 seconds, and then…
Every 45 seconds, for 3 minutes (4 reps):
Snatch x 1 rep @ 245/165 lbs
Rest 60 seconds, and then…
Every minute, on the minute, for 2 minutes:
Snatch x 1 rep @ 265/175 lbs
If you aren’t planning on hitting those weights in competition, adjust them accordingly so that you’re performing your goal set for 2 reps at the end of this.
B.
Every 2 minutes, for 12 minutes (6 sets):
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
16 Kettlebell Snatches (32/24 kg)
Try to race through each round as quickly as possible, then rest before the next interval.
Session Two
A.
One set for time of:
6 Legless Rope Climbs (15′)
B.
Take 15 minutes to build to a 405 lb Deadlift, and then…
C.
For time:
400 Meter Run on TrueForm or 30 Calories of Assault Bike
40 GHD Sit-Ups
5 Deadlifts (405/275 lbs)
400 Meter Run on TrueForm or 30 Calories of Assault Bike
20 GHD Sit-Ups
5 Deadlifts (405/275 lbs)
SAFETY FIRST! If these loads are heavy for you, drop the weight down a bit, or reduce the number of reps to something you can comfortably perform unbroken.
Session 1:
A — up to 275. recovering from a leg injury sustained during the Open. Heaviest full clean I have done in 3 months.
B — replaced with Front Squats to feel out my leg. Worked up to 305.
C — glute ham raises – BW, red band, red band. Reverse Hyper – done on GHD using 14# wall ball.
Session 2: (done in same session)
total meters — 1532M (this does not count rollover).
burpees — 135
OFF SEASON
Session 1
A. 125/145/155/165/175/185/190/195/200/205
B. 165/190/205/220/235/250/265/275
C. Done with hip ext instead of reverse hypers
Session 2
A. 124 burpees, 1352 meters
OFF-SEASON
SESSION 1
a. 205# sets 9/10
b. 5×185, 3×225, 2×235, 2×255, 1×265, 3×285
c. N/A
SESSION 2
N/A
Off season
Session 1
A) up to 250 was just missing 255
B)
255×5
295×3
315×2
340×2
360×1
380×1
405×1
425×1
C) not done
Session 2
A) not done
Hate traveling and going to new gyms (owner is very rude)
OFF-SEASON PROGRAM Session One A. Power Clean + Clean + Jerk 2 x 80/ 2 x 90/ 2 x 100 / 2 x 105 / 2 x 110 kg, Stoped on 110 kg, but could push more. B. Back Squat: 115/ 135/ 145/ 165 (85 %) / Failed 170. 160/ 160/ 160 kg C Glute-Ham Raises x 6-8 reps: Done With holding a band on GHD, Reverse Hyper x 25 reps 50% of 1-RM Back Squat: 95 kg Session Two A. I only have Picture of the 8 intervalls. m – BP 157 – 11 161 – 12 162 –… Read more »
Off season
Session 1
A) up to 250 was just missing 255
B)
255×5
295×3
315×2
340×2
360×1
380×1
405×1
425×1
C) not done
Session 2
A) not done
Hate traveling and going to new gyms (owner is very rude)
One long session today due to work
A. 125/135/145/155/165/175/185/195/205/210 And 210# is a PR for my power clean ?
B. 155/185/195/210/220/235/245/255
C. Done GHR X 8reps, did Hip Bridges instead bc don’t have a reverse hyper machine
Row/burpees – row suffered but maintained the burpees -which is a win for me ?
136/ 13
126/ 12
120/ 12
118/ 12
119/ 13
112/ 13
113/ 13
115/ 13
113/ 13
114/ 14
Strong work Cynthia!! Awesome to see you still keeping up your training!
Complex – 80kg,90kg,100,110,115,120,122.5,125,130 F, 130kg happy as 130 is my PR power clean.
Squat – 110kg,130,140,150,157,165,175,180,185kg# 3kgPR
Row total 1579 no less than 157m/round
Burpees 130 total ( held 13 )
Awesome work on the PR Finley!! Numbers are looking great!
Worked up to 265 on the complex and felt good in the bottom so I just kept working up. Hit another clean PR. Full clean this time. Mondays have been good lately. Thanks for that 30 min build.
Awesome to hear!
Session 1
A. Up to 290 no misses. 10LB PR
B. Singles at 385,405,420
C. Done
Session 2
Rows between 146-149 meters 116 Burpees total
Have been feeling really strong lately. Have been able to work to PR numbers or close for the past week.
That is so great to hear!
I.
A. 285lbs (new max power clean)
B. 415lbs (5lb increase)
C. 8 GHD’s/210 Reverse Hyper (ouch)
II.
Stayed between 140-148 meters, 124 Burpees total
*loosely been following the program for about 6-7 weeks. I felt I need to go at a slower pace. Paid off. First real conditioning in a while. Was modest in the intensity but still pushed it.
Congrats on the PR!
I’m back!!! Took a solid week off after regionals, ate the foods and spent time with family. Regionals was an awesome experience this year, and I think I emerged mentally stronger and more confident in myself. It’s a good feeling looking forward! A. Power clean+Clean+Jerk 115-125-145-155-165-175-180-185-190-190 first heavy liftin session in a while, powers felt pretty good for me, trying to get some better poisitioning so I can eliminate the starfish. B. Our competitors challenged each other to Diane, so I did that. Diane- 3:18 – all unbroken – might be a PR, gotta dig out my old logbook 🙂… Read more »
Welcome back! Solid Diane!
Session 1
A. 225,235,245,255,265,275,285,295,305F, 305 1rm power clean
B. 260,305,325,345,365,390,415, F435
C. Glute ham raises only
Session 2…immediately following first session
Row meters- 143,140,139,141,139,140,138,139,142,140
Burpees- 11,10,10,11,11,11,11,11,11,12
Session 1
A. 125, 135, 145, 155, 167, 175, 180, 185, 190, 195…thought 195 was a little ambitious, super happy I hit it
B. 170, 195, 210, 225, 240, 250, 255, 260 (93%…felt damn heavy lol)
C. Done
Session 2
146/14
139/13
140/13
140/13
137/13
137/13
135/13
132/13
133/13
131/13
Total: 1368/131
Felt like death lol
One long session
Session 1:
A) 165, 185, 205, 215, 225, 235, 245, 255, 265, 280 (5lb power clean PR)
B) 265, 310, 330, 350, 375, 390, 425, 445 (5lb Back squat PR)
C) Done
Session 2:
Row- 1442m
Burpees-147
That’s huge man I pushed those burpees hard.
Thanks man, used my lack of height to my advantage. Gotta stay low to the ground
Im 5’6 as well and I felt like I pushed the burpees. Killed it!
2nd session
1. 3 sets;
-bentover rows x 12 @ 185
-box jumps x 5
2. EMOTM x 5
-12 UB CTB Pullups
Rowing/burpees interval;
-1,471M/112 burpees
Hello! Forgot to post this earlier..think I was sulking as I wasn’t happy with my lifting today :-/ Power clean etc… Started at 55kg, worked up to 70kg but was having a really bad day. I got way too frustrated and then I couldn’t do anything!! Paralysis by analysis I think…The bar was coming away slightly and I started really focusing on it then it just went to bits and I lost my rag so I called it a day at set 7 and moved on! Back squat…70kg, 77.5kg, 85kg, 97.5kg, 105kg, 110kg Accessory work done…think I will follow your… Read more »
I was worried, you are usually the first to post 🙂
Less thinking and more lifting on your snatches. Sometimes its ok to lower the load and work mechanics.
REGIONALS PREPARATION PROGRAM Session One I did a little hodge podge becuase I didn’t feel good with the way I had been snatching lately so I did a trial run of the event. Got done with the round of 10 around 1:20 then took 35 or so seconds before starting my round of 8’s, got through those around 3:15 and started my round of 3:50. Hit them all today, had much better focus. Stuck to the intervals you set below, and then did my round of 4’s at every 40 ish seconds. With the transitions and loading weight I made… Read more »
Trust yourself and commit to the lifts!!
Move your feet!!! Most missed lifts come down to foot movement. Focus on leading with your chest and over exaggerating that finish position with shoulders behind ears. Be aggressive with your turnover (elbows high on the outside) and punch.
Oh and WHEN you get there you are hitting both reps 🙂
all done in one session.
a. built to 150# and stayed there.
b. 90%+: 220/230(f)/215. My max is 235#. I’ve been doing my percentages off of 225#
c. i did a few of the gymnastic complex from last week since I wasn’t able to do it. All UB at :28/:21:20 seconds each.
d. 8 sets of the rowing and burpees. meters: 125/128/123/128/129/132/129/133 Burpees 11 x 3 sets; 12 x 5 sets.
e. gh raises done. am i suppose to use weight on these? good mornings at 45# instead of reverse hypers.
Nice to see your numbers are coming up Shely!
On the GH raise if you find them easy add some band tension
Holy smokes my body was feeling torched this morning, trying to figure out why only thing I could think of was that I went for an 8 mile bike ride yesterday- Im NOT a biker and it was pretty hilly, plus I did some swimming and some bench in’ guess I need to review my nutrition. A. 185-205-225-245-265-275-285-275-275-295(missed jerk) B. Back squat; -255-305-325-345-365-385-405-425miss (knees felt great today though!) C. AMRAP 6; -5 Thrusters (135) -10 Power Cleans (135) -15 T2B (yep, i know, but I’ll be honest Im getting sick of not performing good ole couplets and triplets each day-… Read more »
Sounds like you pretty much explained why you were sore and a little fluffy 🙂