Session One
A.
Take 20 minutes to build to today’s 1-RM
Close-Grip Overhead Squats x 1 rep
Try to keep your grip at jerk width.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+
C.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+
Session Two
A.
Every 2 Minutes, for 12 Minutes (6 sets) of:
Back Squat x 4 reps @ 85%
B.
Every minute, on the minute, for 10 minutes:
Deadlift x 1 rep @ 50% Bar Weight + 25% Band Tension
C.
Three sets of:
Sumo-Semi-Stiff Leg Good Morning x 8-10 reps
Rest as needed
D.
For time:
30 Dumbbell Thrusters (55/35 lbs)
30 Chest-to-Bar Pull-Ups
20 Dumbbell Thrusters
20 Chest-to-Bar Pull-Ups
10 Dumbbell Thrusters
10 Chest-to-Bar Pull-Ups
First day squatting in over a month. Took it easy to test out the knee, but felt good.
A. 265lb PR
B – up to 225
C – Up to 245
2nd session
A. up to 285
B. 245lb + standing on purple band
C. 135,145,155
D. 8:10 RX ( I felt myself putting all my weight on right side – not good)
Session 1: Complete motor dummy today A) 245 B) 135/145/155/165/175/185/195f/195f not normal have no idea what is wrong with me C) 165/175/185/195/205/215/225/235/245/255f stopped Right into Session 2 A) 365 B) 385 10 reps dead stop reps for time C) 225/275/315 (10 reps) D) 12:40 was just trying to protect my right knee, first day in a very long time where I just did not care to push myself remotely. These past few days have been awful with sleep in random times. Tons of stress and it’s all coming into the gym with me. I typically can leave it at the… Read more »
Session 2
A. 297.5
B. Done @ 75% with no bands (282.5)
C. 115 across
D. 6:54 with 50lb DBs (no 55s)
Session 2:
A: sets 1 through 5 I could only handle 3 reps, the last set I grew a pair and was able to barely squeak out the 4th, it’s been a while since I’ve done a heavy backsquat.
B: my back was screaming on this so only did 185 with heavy green band.
C: actually did the good mornings as a warm up for the squats.
D: didn’t do the thrusters, my back wasn’t having it tonight
Session 1:
A) 145 (10# OHS PR!)
B) 120 (1RM is 130)
C) in Session 2
Session 2:
C from Session 1) 157 (1RM is 165) – jerk form felt off today
A) done at 200
B) skipped, back not feeling perfect – for future reference, is there a video of these?
C) done, hamstrings cramping from these!
D) 12:32rx
Yeah Taotao! Great work!
All 1 session this evening. Last day of school with students, so summer break is about here.
1A- 305. Felt smooth. Just wanted to get over 300# for today.
1B- 266. Post injury PR. All-time is 291 but no heavy lifting in 3 months prior to joining this.
1C- 316. See snatch notes.
2A- did front squat X 4 reps @ 275 E2MOM for 12 minutes. Got hurt squatting during the open so taking it slow and building the volume.
2B- 260 on the bar + purple rogue band
2C- 95, 105, 115.
2D- 6:26 (w/ 50# Dumbbells. No 55s)
Great to see your numbers are getting back to where they were before injury. Bet you can’t wait for the holidays!!
Session 1
A. 245, failed @ 255 which is my regular grip 1RM OHS
B. Hit 215 (100%), failed @ 220
C. Hit 265, failed @ 275 (100%)
Session 1
A. 305. Enjoyed this one.
B. Failed at 230. Heavy snatch has been in the gutter lately. Lower weight and focus on form.
C. Failed at 305. Elbow speed was slow.
Session 2 shortly following first..
A. Every 3 minutes at 365
B. 370 with Rogue Green band
C. Done
D. 7:19. Had good rep scheme. Can shorten breaks.
Session 1:
B) hit 175, two times came so close to PR at 182#!!
C) hit 220#, almost had PR of 227#
Session 2:
A. @235#
B.
C. 75/85/85
D. 8:44
OHS close grip up to 170. That’s a pr for close grip. As I suck at ohs and even worse at close grip.
Snatched up to 140
Clean and jerked up to 190
Squats were bad..
245/245×3/240/240×3/235×3..it was all just a mess honestly. Need to get back to where I’m feeling good with back squats!!! Today’s strength just wasn’t there are any portion.
Metcon done RX
7:24. Very happy with this!
Getting flexy on those close grip overhead squats! Its progress!
Yes I like it! This grip feels so much more stable so I’m excited to work with this grip. Going to try and stick with the close grip from now on.
Session 2 first today:
A. Back Squats: done at 240# in flats
B. Deadlifts: 155# on the bar and a thin blue band
C. Good Mornings: 65# x 10 reps – first time to do them, so went light and tried to focus on form
D. Thrusters/C2B: 7:14 Rx
Solid work hitting 170 Beth after a long season it great to see that your strength numbers are still there.
Session one
A. 235
B. 230. (86%) like 5 misses at 235/240 before shutting it down. haven’t missed anything under 250 in weeks. hips don’t feel open at all. this seems to happen at the end of every cycle…frustrating.
C.
Massage tomorrow.
A. OHS: 210#
B. Snatch: 175# (more consistent and solid-barely missed 182)
https://instagram.com/p/BGM5UudJN3G/
C. C&j 215#
A. All back squats at 221#
B. DL 160#with green band
C. At 75# X10 reps
D. 13:19 with 75#barbell (no Dumbbells)
Solid consistency! That hip bang got you on the last rep and nocked the bar outfront. Focus on vertical hips rather than bringing your hips to the bar.
Thank you for your help!!! I’ll focus on that moving forward!
Session 1:
A: 225 ohs, I’ve hit 240 for a double so it’s not a PR but it’s a start.
B: 200 snatch, 215 is my PR.
C: 225 clean and jerk, 260 is my PR.
I’m not disappointed or anyting, I would love to be hitting bigger numbers but I know I just got back into training last week after a long time out of it and hitting these numbers today made me happy, I’m doing my best to enjoy the process and get back on the road to 2017 like we talked about back in January Tino!
Session 1:
A: 275# PR on close grip.
B- % based off 250. Hit 275# for a 13# PR!!!!! When I started this program back in January my max snatch was 235#. You guys rock!!!!
C- based off 315# hit 325# and went for 335# cleaned easy for a 3# PR and and missed the jerk. But I’ll get it next time!!!
I seriously can’t thank you coaches enough. The programming and your book has helped me grow so much. Set goals and crush them!!
https://instagram.com/p/BGMgQGlF9Hk/
Session 2:
LOVE the progress dude!!! Great work!! Your training consistency, focus and drive is paying dividends!
Thanks Tino! Looking forward to the rest of this year and 2017!!!
A. 245, still continue to be a huge weakness.
B.
Happy Birthday buddy! You are almost a sub masters and need to compete with the likes of Nuno!
Session one:
A. 110 OHS
B. 93 kg snatch
C. 110 C&J – middels Jerk on 120 kg,
Worst day on long time!
Session Two:
A. Back Squat: all sets done with 3 reps @ 160 kg (no more to give)
B. DL done @ 110 with purple band,
C. Done
E. 7.11 –
Felling really tired today. Went home After session one and slept one hour, It helped ?
Nice job getting yourself physically and mentally ready for your second session.
Thank you! Tonight I am Going to eat Two pizza! ?