Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 65-70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70-75%
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep
Loading per set (by %): 75, 80, 83, 86, 88
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% of 1-RM
C.
Build to 80-85% of your 1-RM Clean and Jerk
D.
For time:
20 Clean & Jerks @ 75% of 1-RM
Session Two
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep @ 31X1
Perform all sets at or heavier than 85% of 1-RM.
B.
Three rounds of:
20 Walking Front Rack Kettlebell Lunges
10 Burpee Box Jump-Overs
20 Sumo Deadlifts (185/135 lbs)
Rest 5 minutes then. . .
C.
For time:
60 Calories of Rowing
30 GHD Sit-Ups
15 Bar Muscle-Ups
Session one:
C. 160#
D. 5:52 at 140#
Session two:
A. 200/200/210/215/220/225/230/235/235/235
B. 14:47 RX
C. 8:51..subbed 30 ring rows for bar mu, shoulder wasn’t feeling too good.
Session 1 only
Muscle sn 50/60/70kg
Hi hang + hang 65/70/72.5kg
Hang + snatch 75/80/82.5kg
Snatch 82.5/87.5/90/92.5/95/97.5kg
Snatch @ 90 % 100/100/100kg
Clean and jerk upto 115kg
20reps at 102.5kg – 6.05 starting to see some good progress at 225/102.5 for reps, somethings working. Went every 20ish seconds definitely have more in the tank.
Session 1
A. Muscle snatch 85, 95,95
125
130
B. 130-150 building by 5s; 155 for 90%
C. Up to 185
D. 20 at 155: clock got turned off around 15 reps, probably about 7 and change
Session 2
A. 230
B. 10:35 with 40 body weight lunges
C. 10:25 with 50 v-ups subbed for GHD as I had a killer head ache and muscle ups slow and broken up in to doubles to save my hands.
A1) 155, 165, 170F was slow starting off today.
2) 175
3) 195
B1) 195,205,215,220,225
2) 230
C. Build up to 265
D. 255. 9:56. Failed two jerks.
Session 2 right after first
skipped A,B due to time
C. 6:41. Appreciate a metcon with GHD.
Session 1
Great snatch day for me.
Everything done as written.
3×1 snatch all at 215
Clean b jerk up too 255 then 20 @225
In 4:04 power*
Session 2
Tempo Back Squat
295/295/295/295/305/305/305/305/305/305
B) with 52lbs KBS in 8:58
C) 7:00
1
A.
135/135/155
135/155/175
175/185/195
195/205/215/225/230
B.
230/235/240
C. 275
D. 7:23 @ 245
Session 2
A. 375
B. 10:20
C. 6:30
Session 1:
A. 85/95/105
95/105/105
105/110/110
B. 110/115/120/120/125
125/125/125
C. Built to 140lb
D. 9:25 @ 125lb
Session 2:
A. BS @ 175lb
B. Done
C. 8min Didn’t have a GHD so did weighted sit ups with 20lb med ball and my bar was to close to the roof so couldn’t do Bar MU… did Toes to Bar straight to Chest to Bar.
Session 1 Doing my first competition next month. It’s a partner comp.. being in northern Michigan there aren’t many comps this way so not too surprisingly, I haven’t managed to get any in yet. Practiced a comp wod to start off the day today with my female partner. Then I snatched A-B Hit all reps at my 90% and they felt decent. Session 2: Clean and jerk up to 275 20 reps @250 in 9:28 Back Squat 340 across. Felt really good today! The tempo work and box squats are definitely making changes. Did the first part of the metcon… Read more »
Thats exciting! Time to dial in your training!
Session one
Snatches done. Hit three snatches at 90% in four attempts which is heaviest I’ve been able to do for a few weeks. Tried what Tino said and shifted weight forward on foot to start and felt faster ?
Just did 20 cleans at 75% because my shoulders felt tight. 5:21
Glad that helped dude! Good to see you that you were consistent at higher numbers today!
Session 2:
A – 137kg. Felt pretty solid and went completely without a belt today.
B – 32kg KB’s. 12.42 RX. Back was tight but kept moving ok.
C – 7.36 RX. Off teh GHD felt like I’ve never done a BMU before. Kip was awful. Went 3/3/7/2 on BMU.
Training at another gym this avo – probably oly lift work, so using session 1 as this.
Stoked on watching Games while training!!!!
S1
Snatches done
Finished at 265 today
Wanted to try the squat clean pyramid with some guys from the gym.
Finished it at 9:56. 1 miss at 325.
S2
Back squats at 415
Metcons
7:29 with 32kg
6::33
Session 1
A. MS 70#
HHS+HS 75#
HS+S 80#
B. Snatch 90/95/95/100/100 these went well
For the last set of snatches I went lighter because I started falling back into my bad habit
C. 100#
D. 7:26 @95 I did full squat clean and jerks
Session 2
A. 140#
B. Used a 26# kb and 85# for sumo DL
C. 9:09 modified the number of bar mu to 5
Is there a secret to not getting dizzy from ghds?
Do you move your head back and forth?
I’m not sure. I used to hold my breath, but now I just close my eyes and focus on breathing and I still get dizzy. I’ll have to have someone watch me and see what I’m doing
Ok new goal is to remember to write my stuff in here everyday! I keep a written journal, so I have all my info, but I’m going to try and do better about getting it all here too!!
Session 1:
A)75/85/95
195/115/115
125/135/135
B. 135/145/150/155/160….165×3
C. Done
D. 5:07 @170#
Session 2:
A. 255#
B. 9:59 w/35# KB and unbroken lunges. Those SDL got tough!!
C. 8:22. Whew!
Awesome I like that goal! It really helps us keep track of all you numbers and progress.
Session 1 A. 95-105-115 135-145-150 150-155-160 B. 160-170-175-180-185 190-195-200 C. Worked up to 225 power clean and jerk D. 20 reps at 205, all power clean and jerks 6:59 Session 2 A. 295-295-300-300-305-305-310-310-315-320 this is a 5lb post injury PR from the last test out we did. all done at tempo B. 13:59, used 2x32kg KBs for front rack lunges: UB, 12+8, 13+7 Burpee box jump overs done Sumo DLs UB, didn’t do this for time, just moved from one thing to the next with a little rest in between each movement C. 5:39 UB on GHD sit ups 8+7… Read more »
Session 1
A.MS: 95, 115, 135
HHS+HS: 152.5 across
HS+S: 162.5 across
B. 162.5, 172.5, 180, 185, 190
Then 195 across
C. Up to 235
D. 6:03 @ 207.5
Session 2
A. 297.5, 300, 302.5, 305, 307.5, 310, 312.5(failed), 297.5, 300, 302.5, 305
B. Done with 70lb KBs
C. 6:26
Session 1:
A. 95/105/105
105/105/105
125/125/125
135/135/135
135/135/145
Snatches felt sluggish. I stayed at 135 to work on catching it lower and faster.
B. Built to 185
C. 165# 10:21
My collar bone was still super sore from Tuesday so I just took my time and worked on perfect mechanics.
Session 2:
A. 275 for all sets. These felt great.
B. Used 35# KBs to go UB on the lunges. 9:50
C. 7:20
sesión 1
A.
Muscle snatch: 135, 155, 165
H.hang snatch + hang snatch: 165, 175, 180
Hang snatch + snatch: 180, 185, 195
B.
Snatch: 195,205,215,220,225
Snatch: 230(f),230(f),230(f)
C.
Built to 265 C&J
D.
20 C&J: 6:43 @225
Only time for 1 session today, we are going out of town for the weekend! Started with session 2: A. Squats: done @ 240# B. Done: used 44# KBs/ 20″ box- went 10 out and 10 back on the lunges. Now I see the comment about doing them UB… Lighter weight next time! C. 8:38 – need to speed up/be more efficient on GHD sit ups… Always a slow movement for me (last 2 regionals it was an issue). D. Snatch work from session 1 MS: 85/85/85 HH+Hang: 115/115/125 Snatch %: 130/149/145/150/155 Snatch @ 90%: Done @ 160 (no misses)… Read more »
Session two first to mix it up
A. All at 335 (85%). Happy with how they felt
B. Used 53s and really focused on good movement through lunges and sdl. ub on lunge and 10/5/5 on dl.
12:00
C. 7:43. hit a wall on the last 10 ghd ha
Did first 5 bmu ub then my leather grips started ripping off so came down and did small sets the rest of the way
Session 1
A1. MS – 115#
A2. HHS+HS – 105#
A3. HS+S – 110
B1. S – 115/125/130/135/135#
B2. S – 140#
C. 155#
D. Gym Partner WOD (my portion)
50 DU
10 S @ 115
50 DU
15 C&J @ 115
50 DU
Session 2
A.
B.
C.