TESTING WEEK – This is the first week of the post-regionals off-season cycle. Accordingly, this week we will be collecting baseline data that will be extremely important in determining the direction of the program for the next 8-12 weeks. The volume will be a bit lower than normal this week, and you will not have as many options to customize the program, but it’s important that we get good baseline data on all athletes and know where our community is strong and weak. PLEASE POST YOUR RESULTS TO COMMENTS
so that we can ensure that we’re addressing what our community needs in our program!
Session One
A.
Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch @ 70-80%
(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)
B.
Every 3 minutes, for 15 minutes (5 sets) of:
Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J
C.
“Khufu”
For time:
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch (75/55 lbs)
40 Wall Ball Shots (20/14 lbs)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (75/55 lbs)
20 Strict Handstand Push-Ups
10 Power Cleans (205/145 lbs)
D.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed
Session Two
This session is best performed 3-4 hours prior to or following today’s primary session.
A.
For time:
Row 5000 meters
Please note and record your results to comments.
Session 1
A. 140-150lbs
B. 170-185
C. Did half the workout, then had to attend to an injured member in class 🙁
Session 2
A. 21:22
a) 80kg
b)95kg
c) 24:37 DB Snatches were too heavy took forever! but happy I went RX
d)Done
Session 2: 19:24 almost 14 Sec PR since May.
A. 180-215
B. 220-265
C. 14:49
D. Done
Row at 18:03 PR
Session 1
A. 135
B. 165, 165, 170, 170, 175 (Went off of 215 so it was heavy, honestly not sure what my 1RM full clean is as I always used to power because I suck standing up weight from the bottom)
C. 15:58, first set of cleans and hspu unbroken. Fun wod, 50 cals in the middle sucked
D. Done
Row: 21:08, 33 second PR!
First session back after 10 days berievment. So as you can imagine was rusty. Diet and routine was non exsistant.
A. 80/80/82/82/85/85kg failed last hi-hang. Slow!
B. 95/100/102/105/110kg
C. 16.48 – normal drive wasn’t there movements not a problem just lack of gas after time off. Sub 15 next time.
D. Done
Row –
A. 90,95 felt better then Monday
B. 105,110,115 kg
C. 18:20 was really hot and the Dumbbell snatch took forever..
D. Felt dizzy so I didn’t continue ?
A: 175,180,180,190,195,200
B. 235,245,255,265,265
C. 22:58 DB snatched wreaked me, which made the wall balls much harder
D. Done
Session 1
A – Up to 205
B – 225
C – 18:42 RX
D. done
Session 1
A) 175/175/185/185/185/185 some pauses better than others. 4/6 felt good
B) 210/215/225/235/245 all touch n go
C) 16:56
D) done
5K tomorrow.
Tired today. Its been a long 5 days.
A. 175-205 no misses
B. Kept it at 220
C. 15:59
D. Done
Session 2
Will do in the morning. Want to PR my 5k and I just didn’t have it in me tonight.
Good luck tomorrow morning!
Session 1
A. 185×2, 195×2, 200, 205
B. 245, 255×2, 260, 265
C. 18:45. Improved with set scheme. Can shorten rest periods.
D. Skipped
Session 2
Ran out of time
Did both sessions within one hour of each other.
A. 185 – 205
B. 225 – 255
C. 14:38
5K Row – 19:48
Solid time for the metcon!
Session 1-
A) 135 – all sets
B) 175/185/195 for the rest – (power jerked twice)
C) 22:30 – scaled my shpu – learning technique
Session 2- 20:57 – first time rowing over 1000 meters in a workout – goal was sub 21 minutes.
Just a quick question. What sort of strongman equipment will we need in the future? I’m gonna assume a yoke, but our gym does not have one, nor do we have stones. Should i look into potentially purchasing these pieces of equipment? or are there equal substitutes?
Yoke, sandbags, sled and ropes to pull the sled will be your most used pieces of equipment.
Session 2
A. 19:08.9, never done a 5k row and rowing isn’t a strength of mine, so I’m happy with this
Should the alternating DB snatches have been full squat snatches in session 1? I assumed they were power
Power
Thanks!
Hey! SESSION 1 A.) Built up to 130lbs High Hang was really tough especially with the 2 second pause. But I feel like as I went on, it made me think more about pulling and getting myself under that bar. Really struggle with the snatch so I’m sure this will help. B.) Built up to 205lbs The Hang Clean was good but I was full squatting that one because it didn’t say “Hang Power Clean”, hopefully that was right. The Power Clean is what gives me the most difficulty. Maybe it’s just my pull or I’m just not strong enough?… Read more »
AM-
Snatches 175×5
5K Row 19:20. last time was 20 something.
PM
Clean complex 225×5
KHUFU- 17:45 70#KB did 5/5 previes was 19:38 with a 55#KB
Session 2:
A. 17:43.40 (3 second PR). Always a huge mental battle.
Freaking crushed it!
Thanks man!
That’s legit!
Session 1:
A. 115#
B. 155#
C. 30:29(185# PC, 55# DB Snatch, broke up wall balls) (2nd round of HSPUs I was done, a pure test of will)
D. Done
Session 2:
A. 22:46 (Kept rate consistent entire time except last 500m)
Session 2.
A) 18:32.7…4:05 PR from 2 years ago haha
Awesome PR!