Session One
A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
C.
OPTION 1
Every 90 seconds, until you can no longer complete the complex:
Clean + Front Squat + Jerk
Start at 50% of 1-RM Clean & Jerk. Males add 10 lbs every 90 seconds; females add 5-10 lbs depending on your 1-RM – the goal should be to get in 12-15 sets.
-OR-
OPTION 2
“Gwen”
Complete rounds of 15, 12 and 9 reps for max load of:
Clean & Jerk
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Rest 3 minutes, and then with the same load used for “Gwen”…
Complete rounds of 9, 7 and 6 reps for max load of:
Clean & Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
D.
ALL ATHLETES
For time:
80/60 Calories of Assault Bike
Session Two
A.
Three sets of:
Drop to Split x 3 reps
(light, focus on foot work)
Rest as needed
and then . . .
Five sets of
Jerk x 3 reps 75-80%
Rest as needed
Please use blocks if possible.
B.
Take 10-15 minutes to build to today’s 2-RM Weighted Supinated-Grip Chest-to-Bar Pull-Up
C.
Complete as many reps as possible in 4 minutes of:
Strict Muscle-Ups
Rest 2 minutes, and then…
Complete as many reps as possible in 3 minutes of:
Strict Muscle-Ups
D.
Three sets of:
Tate Press x 10-12 reps
Rest as needed
Bent-Over Supinated Grip Barbell Rows x 10 reps
Rest as needed
Session 1 A. 75, 95, 115, 135 B. 165, 175, 185, 195, 205, 215, 225, 235, 245, 255(full + full), 250 C. OPTION 2 “Gwen” @ 165 then 9, 7, 6 @ 175 (misread the instructions…) D. 3:49 on Airdyne Session 2 A. Drop to Split: 135, 185, 225 Jerk: Across @ 240 (80%) B. 65, 70×1 C. 17 in 4 minutes. I did singles every 15 seconds. I could’ve done more if I would have paced differently but I was conservative. Then 13 in 3 minutes. I did singles every 10 seconds for the first minute then settled into… Read more »
Session 1: A. Sotts press @45lbs its new to me and hard on mobility B. PC+Jerk+ Cl&J 125,135,145,155,165,175,185,195,205(f),205 C. Gwen 15,12,9 @95lbs 9,7,6@120lbs *cycling barbells is hard for me also everything felt heavy due to me coming back from the flu so taking it easy for the next couple of days D. 80 Assault cal: 4:41 Session 2: A: skipped (didn’t want to stress my body to much coming back from the illness) B: 50lbs C: 4 minutes strict CTB pull ups: 26 reps my hand ripped idk how haha 3 minutes: 15 reps D: Tate’s press: 20,30,30lbs Sup BB… Read more »
Session 1. A. Sotts press: 40/ 50/ 60 kg B. Complex up to 120 kg – PC/SJ – SC/SJ C. EMOM with KH x 18 1. Strict Parallettes HSPU 2. 4 Burpee Bar Muscle Ups 3. 15 Cal Row D. Complex: Clean + FS + SJ – from 70 kg up to 110 kg, E. Skipped assult bike because The EMOM, Session two: A1. Done A2. Power Jerk on box 5 x 4 @ 110 kg B. Rowing with KH 1. 10 min m/t – 3/20/ 3/22/ 2/24 2/26: 2665m 2. 8 min m/t – 2/22 2/24 2/26/ 2/28: 2177… Read more »
Session 1
A) didn’t even try- mobility for sots press is poor. Worked on t spine mobility and ankles
B) 60/70/80/85/87.5/90/92.5/95/97.5/100kg
C) 12.45 – this was awful. My forearms are inflamed and hurts to grip
D) 3.45
2016-17 goal is to perform that sotts press!
Session 1
A) barbell/75/75/75
B) 95/135/185/205/225/245/265/275/280/285x
C) Gwen done at 135lbs
3:45 rest 3 mins then 2:46
D) 4:30 done on a metal schwin bike. No calories read out but I calculate my “80 cals”
Session 2
A) skipped jerks
B) 65lbs 2rm felt weak
C) 4 mins- 9 reps :/
3 mins- 9 reps … Was mad at how terrible I did on the first 4 mins
D) done
Ha way to come back in the 3 minute piece and match your reps in 4 minutes
Session 1:
A) 65/95/115/135
B) up to 235 failed the clean twice, dang tempo front squat! Last 2 sets at 225
C) start 135 stop 245 / 255f
D) 5:14
Session 2
A)
135/186/225
225/235/240/245/250 (no blocks just catch and go right into next rep, all on the same breath)
B) 75lbs (got one at 85)
C)
12 with one fail
10 no fails
D)
35/40/45
185
A. 65,95,115,135
B.Up to 240 foot is still healing
C.Up to 255
D. 4:23 Should of pushed harder. AB is a weakness.
Session
A.Power Jerks between 250-275
B. 115LB
C. 4 minutes- 17
3 minutes- 10
D. Done
A. Sotts – 125 x 3
B. 225-245
C. Up to 265
D. 1:48 – used air dyne
Session 2
A. 265 x 5×3
B. 53 lbs
C. 8/5
D. Done
S1
Sotts Press with just the bar. Used band assistance to keep me upright otherwise this is not achievable with my limited mobility
Every 2 minutes built to 315
Every 90s – 185-325
80 cal – 3:55. This takes all the heart out of me every time.
S2
Jerks done at 275 with no blocks
Chest-to-Bar – 50# (a little body English at the top)
Strict Muscle-Ups were extremely hard for me today
4 minutes – 9
3 minutes – 6
Accessory done
Those damn strict muscle-ups 🙂
Session 2 –
A. 95 lbs then for work sets 185
B. 60 lbs
D. 45’s for Tate press and 155 for row
Session 1-I really liked this session today
A. 15/25/25/30 these are starting to feel a little more comfortable
B. 65-115
C. Option 1
65-115
D. 3:47
Session 2
A. DP 65 for all three sets
Jerk 105 for all five sets
B. 2RM with a 5# db between my feet
C. strict muscle up modification for the designated working minutes
D. Done
One session today, but had a gymnastics strength and skill session in the AM with a gymnastics coach. Session 1 work: A. 35-45-45-45 B. built up to 215. Power cleans felt so good today, made a PR attempt at 220# for the power clean only and hit it!! C. option 2: this was a mess for me. Started at 145# and only made it to 10. Moved down to 135# and finished 7/12 and then the last 9 of the 15-12-9. Shoulders were smoked. D. 4:51 Session 2 work: A. at 95# B. 26# C. 1 out of 4 attemps,… Read more »
Awesome work on the Power Clean PR!!! Those strict muscle-ups are coming along too. Great day!
Due to travel, had one large session this evening:
A) 65, 75, 85, 95
B) 300# for last set
C) Option 2 @ 165#. Wasn’t quite sure what weight to use for this. Seemed like a pretty good weight.
D) 2:44 (performed on AD6)
A) 135, across
275, across (no blocks to use)
B) 64#
C) will make this up tomorrow with more time
D) 20-30-30 for Tate press
135-145-155 for bent over row
Long day. Definitely feeling it by the end of the session. Good stuff, thanks guys!
Session 1: A) 35/55/65/75 B) up to 150, failed 2nd jerk at 155 power cleans felt good, so did 160 for a 5# PR! C) Option 1: 85-155 Got clean at 160, but it was ugly and slow and I couldn’t do anything afterward D) 5:16, pretty slow, but better than I expected! Session 2: A) 85 for drop to split 125-130 for jerks B) 17.5#! Did first bodyweight one just last December, so this was a pleasant surprise C) 3 attempts, but no strict MU today, and pretty tired, so didn’t do a sub D) 30# for Tate press,… Read more »
Congrats of the power clean Pr!!
Session 1:
Sotts – 105, 115, 125, 135
PC/JERK/C&J: started at 165, worked up to 250. Arms were tired but still landed em all. Last couple were a little squirrelly but not awful. Maybe two little time between sessions.
OPTION 1:
C&J is 275. So I started at 135. Ended at 225. Failed the jerk on 235. Again…. Arms were feeling beat.
Completely blanked the assault bike. I’ll do it in the AM.
Hey! SESSION 1 A.) 95/115/125 Thoracic feels really tight, maybe from the snatching and just mobility. Will work on making this feel better. B.) 145/155/165/175/185/195/205/215/225/235 This complex was tough. Managed to hit 235lbs which is the most I’ve hit in a while. Really pumped about this. C.) Option 1 (Figured I’d do this to build more strength) 135/145/155/165/175/185/195/205/215/225/235/245/255/265(miss) Felt really good, legs were starting to give. Attempted the 265lbs which is my PR since coming back, almost had it just caught in front and dropped. D.) 4:46 Didn’t know wether to pace or not, kept a consistant speed around 65-70.… Read more »
Yesterday
Snatch
HH 185/190/195
HS 195 205 (x2nd) 205(x2nd) I jump literally 6 inches forward every snatch very annoying cause it doesn’t feel heavy
SNLO 205 x3
235 snatch DL
Tempo FSx2
245/270/300/315/315/315 those last three were mash potatoes on the 2nd rep
All rowing intervals between 56-59
Try staying back for longer on your snatches. Normally if your jumping forward its down to not finishing your final pull.
Mahmoud
275lbs for power clean + jerk + clean and jerk
And 275 for second one clean + front squat + jerk
Then split jerks at 245
Pull-up at 52kgs and 57 almost
Strict muscle ups 4 mins 22
3 mins 18 strict Mu
How did you pace the MU?
Session 1
A. 65,75,85,95
B. 290
C. (option 2) #140 Could shorten rest time between sets.
1) All sets unbroken 4:46
2) All sets unbroken 2:51
D. 5:26…way too slow. Was out of steam.
Session 2
A. Drop to Split 95-115-135
Jerk 205-205-215-220-225
B. 2RM 85lbs
C. 4min Strict MUs=24, 3min=17
D. Tate press 30s,35s,40s
Sup. Row 135-135-145