Primary Strength Training Session
A.
Take 15-20 minutes to build to today’s 1-RM Front Squat
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 2 reps @ 60% from high hang
*Sets 3-4 = 2 reps @ 70% from mid-thigh
*Sets 5-6 = 1 rep @ 75% from below the knee
Followed by…
Every 3 minutes, for 18 minutes (6 sets):
*Sets 7-8 = 1 rep @ 80-90% from the floor
*Sets 9-10 = 1 rep @ 90-98% from the floor
*Sets 11-12 = 1 rep @ 101-105% from the floor
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 95%
*Set 10 = 1 rep @ 101+%
*Set 11 = 1 rep @ 101+%
Primary Conditioning Training Session
A.
For time:
Row 2000 Meters
Go all out! If you’ve been following the rowing paces, you should have a great opportunity to hit a nice PR today.
Rest until fully recovered, and then…
B.
Three rounds for time of:
21 Thrusters (95/65 bs)
15 Bar Muscle-Ups
9 Strict Handstand Push-Ups to 6″/4″ Deficit
Primary Strength Training Session
A: Worked up to 130 kg (PR 140 kg)
B1: 55/65/70 kg
B2: worked up to 85 kg. (PR 90 kg)
C: Worked up to 95 kg (PR 110 kg)
Have had a rough week at work and didn’t feel strong today but happy that i daily can hit 90%+
A. Row 2000 Meters
6:51.2 PR. and feel i have more in the tank 🙂
B. Didn’t have time so prioritized and didnt do it.
Late post from yesterdays session.
Session 1: managed to PR my from squat @140kg, my previous PR was 133kg.
Snatch coulndnt go any heavier than 100kg, felt really fatigued from front squat
Clean and jerk didnt go to plan and just managed my previous at 120kg.
Session 2.
A. 7.22
B. 10.02 Had to sub the bar Muscle ups for strict pull ups as I ripped my hand in session 1.
So will definitely buy some hand guards for future. Still very happy as I went unbroken on all the thrusters.
A. didnt push here, my back is a little tender up to 315.
B. 255 Snatch – barely missed 265
C. 325 C&J – 5 lbs PR
D. Done
Strong work on the 325. Pretty good considering your back was tender
Session 2:
A. 7:16 never tried 2k but PR my 1k so that’s a plus
B. 21 thruster, 15 PU, 9 HSPU
17:28
*last round literally destroyed my time. Shoulders were beat up and first time doing HSPU in a metcon in 2 weeks so wrist is good but now I need to work on these shoulders.
Congrats on the rowing PRs!!
Conditioning first:
A) 8:29, 7 second PR
B) 12:03, scaled to 3 BMU per round, no deficit on SHSPU (these felt great! did all 9 on last round!)
Strength:
A) 205 felt good, missed 215
B) 80/95/100
110/117/120/125f/125f/125f
C) 100/115/135
142/150/157(f jerk)/157/167f…too tired!
Hello
Pm sesion
Row…8.09
Finally found that last time I did it and annoyingly I got exactly the same time! !!!?
Wod…13.23..
My goal was to get the thrusters unbokeN and I did fr all sets…bar muscle ups 8/7, every other sets 5’s
Hspu slowed me down. ..down to singles for round 3 and 2
Thanks for a good training day!
Still a great day of work!
Yeah I agree feel like I have found my groove again a bit recently ?
Primary Strength Training Session
A.
Take 15-20 minutes to build to today’s 1-RM Front Squat 205# old PR from January B. I need to figure out how to get past mental blocks on snatch. Always frustrating. 
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 2 reps @ 60% from high hang 80
*Sets 3-4 = 2 reps @ 70% from mid-thigh 85
*Sets 5-6 = 1 rep @ 75% from below the knee 97 Followed by… Every 3 minutes, for 18 minutes (6 sets):
*Sets 7-8 = 1 rep @ 80-90% from the floor 105
*Sets 9-10 = 1 rep @ 90-98% from the… Read more »
Awesome day of work Britt!
A.M. session
Primary condo.
A. 2k row 7:08….off a pr by .6 seconds.
B. 13:36 Rx.
P.M. session
A. 350# (10lbs under pr) feel like this made the rest of lifting very interesting….
B. Got up to 225 no fails after that couldn’t hit anything, current pr is 235.
C. Hit 275, cleaned 285 couldn’t jerk it. 300lbs is current pr. Core was shot after the front squat. But happy to have hit 90%+ on all lits today.
Solid day all round. Good to see all of your numbers up near your maxes!
2k pr. 8.02.9. Like 20 second pr!!
Metcon..
15:50 everything RX. Had to kip the deficit hspu. All thrusters RX 11/10. All bar mu RX 8/7. All hspu 4″ deficit but kipped 5/4.
Good job on the pr row matey!
Thank u!
Yeah!!
Session 1
Front squats I worked up to 85%
Snatch was hitting 90%
C&j 93%
Starting to feel strong again after granite
Session 2
2 k row 7:15 7 sec pr
9 min even for wod but scaled
15 thrusters
10 bar mu
5 strit hspu to 3 in deficit
Congrats on the 2k PR. Body recovered from the weekend?
Not quite yet. By Monday I should be 100%
Been working on mobility and saw a body worker for cupping this week. Going to add that stuff into my traning. Make it a point to see either chiro, or body worker everyother week and rom wod daily!
Session two
Continuing the trend of PRing things that haven’t improved in a year+
2k: 6:45.2 (2.8 sec PR) beginning of this cycle I hit 6:58.
Metcon: hold on, still on floor.
Dude!!! Thats awesome! Whatever cracked or changed this cycle keep it up!
Stay healthy an entire cycle
Quality over quantity
Sleep>eat>recovery>train
Stop eating so much pizza
Cut hair night before to decrease wind resistance
Wear new Invictus shirt haha
Last two are definitely the most important
2k row= 6:45.8. :13 second PR. No food in me for 10 hours and no warm up. Just hopped on and did it before coaching
Great work dude!!! I thought you couldn’t train?!
Literally got to the gym with 20 minutes left till I had to coach and hopped on the rower hah
Shorter session today:
Strength-session:
A. 95kg (+5kg PR in FS since my knee surgery)
Conditioning:
A. 2k row: 7:28:9 (7:28 is a match of my old PR)
Yeah Caro!!!
Strength Session: A. 225# (100%) felt so good but 230# got in my head B. 95/110/115# followed by 125/135# 145/150#(97%) 155(F)/155(F) C. 110/130/150# followed by 160/165/175/185(F Jerk)/185(F Jerk) Even though I didn’t hit any PR’s I am starting to feel a lot more comfortable at higher percentages so happy with the day overall! Conditioning: A. 8:30.4 B. 25:47 on the last round I only did 8 of the bar mu then added 20 ring rows because I felt like my hand was gonna tear even with my grips..figured it definitely wasn’t worth tearing my hand. First time I have done… Read more »
Lots of positives in today’s work and this cycle in general. Great work!
Thank you Tino!
2nd Session – Conditioning
A. 2K Row- 6:39.4 (no idea if this is a PR or if its good, but I went hard)
B. As Rx- 17:26, that last set of def. SHSPU took FOREVER happy that I did it all Rx though, really happy with my bar MUs too
Solid day of work. Thats a good time for you to go off of going forward! Time to go sub 6:30!
Don’t post often… But always a very close follower. Typically just jot down my scores in my notebook, and get on with the day. I learn so much from you all though. Been feeling slightly heavier and slow lately, but today, wanted to say… it was a good day, and I had to give thanks. Matched lifetime PR Front squat @ 355. Felt great. Snatch and clean & jerk only worked up to 90% each. Weak on the pulls from the ground. PR’s at 255 and 330 respectively. Big PR on the 2k Row at 6:46.2 Thank you guys! And… Read more »
Start posting so we can follow your progress and give advice if needed! Looks like you had an awesome day of lifting and big PR on the erg. Awesome work!
Will do Coach Tino. Done deal.
Session 1:
A. 100-280 (20 under PR)
B. 110×2 130×2 140×1
B2. 150,160
170,180(98%)
Did pulls w/190
C. Shoulders are beat up from this week so did jerks first two sets and called it.
140×2,165×2,185,195
C2. 205,215,225,235 miss but not to bad since that’s 100%
I ended up doing a partner wod with some friends before lifting for fun. May have been a bad idea, but I needed a little fun in my life. Made 93% of my best front squat, 85% of my best snatch, and 90% of C&J. My strength has decreased over the last year and it is incredibly frustrating. I cannot figure out for the life of me how to get my squat stronger. Even squat programs that have worked very well for me in the past have not helped anymore. Probably a lot of it has to do with high… Read more »
tough one are you doing alot of other conditioning there are couple of really hard squat programs out there, for example like Smolov but that squat program is intended that you are basically only squating and doing some accessoracy lifts with it. But most likely it is your Macro, if you are thinking you are eating enough, you can problaby x1.5- 2 it I read once good article from a guy( weightlifer) who was eating alot of junk food, you know hamburger with fries, with bread and souce and stuff like that, and was getting super strong, then he decided… Read more »
Wow I think you answered your question. There are so many factors out with training that play into progress and the biggest one is recovery. If you’re not sleeping and are highly stressed then your body cannot recover and progress. It means that no matter how good the cycle is your body will not be able to adapt. My advice is to do your best to sort your lifestyle out so that you sleep and eat well. Then make changes that will make your life less stressful. Health is always priority and when you crack that results will follow. Hope… Read more »
Session 1
A. 170kg
B. Managed up to 95% 1rm
C. Equalled current 1rm
Session 2
A. 6:42 – 5 secs slower than previous PR.
B. Scaled bar muscle ups to 6 per round as still getting to grips with technique. Took around 10 mins…. Not great but improving.
Great to see your number coming back after injury.
A.m. Session.
Front squats- matched pr of 255
Snatches up to 155- 5# under max but they felt good. Add 5 pounds and almost die.
Clean and jerks were not there. Up to 80% and I was failing. I called it after several misses. Body is tired! I think GG is catching up with me finally haha.