Primary Weightlifting Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + Overhead Squat
Build to today’s heavy.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 2 reps @ 80-85%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 1 rep @ 90-95%
(set the blocks at knee height)
B.
Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk from Blocks x 2 reps @ 70-75%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Power Jerk from Blocks x 1 rep @ 80-85%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)
C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 3 reps @ 85-90%
Primary Conditioning Session
A.
In teams of two, alternating complete rounds, perform the following:
(If you don’t have a training partner, perform each round with a 1:1 Work:Rest ratio. The goal is intensity and speed. If possible note your splits for every round in each of the triplets.)
Five rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
Immediately followed by…
Five rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Deadlifts (275/185 lbs)
30 Double-Unders
Immediately followed by…
Five rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Toes to Bar
12 Wall Ball Shots (30/20 lbs to 10′ target)
Immediately followed by…
B.
Three rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
Immediately followed by…
Three rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Deadlifts (275/185 lbs)
30 Double-Unders
Immediately followed by…
Three rounds of:
3 Burpee Box Jump-Overs (24″/20″)
6 Toes to Bar
12 Wall Ball Shots (30/20 lbs to 10′ target)
C.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
A.
Warm-Up
5 minutes of Running @ 50-60% effort
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kickers x 20 meters
Parallel Leg Swings x 10 each leg
Lateral Leg Swings x 10 each leg
B.
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30s each leg)
Charlies Angels Drill – 20 meters
Change of Position (Support) Drill with back against the wall
Followed by…
200 meter sprint @ 70% effort
100 meter walk recover
200 meter sprint @ 80% effort
100 meter walk recover
C.
Two sets of:
400 Meter Run
Rest 3 minutes
300 Meter Run
Rest 2 minutes
200 Meter Run
Rest 1 minute
100 Meter
Rest 5 minutes
Objective: The goal of this workout is speed. You are only going through these intervals twice, so make sure you put everything you can into them. Your pace should be about 10-15 seconds faster than your mile time trial pace. If you run a 6 minute mile then your 400s should be about 1:15-1:20. The rest decreases, but so does the distance which should give you adequate time to be able to put in full effort. Post your times to comments.
D.
Cool Down
800 Meter Easy Jog
10 Minutes of Static Stretching
(Focus on hamstrings, hips, quads)
Strongman Training Option
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 5 reps
(build to today’s 5-RM)
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 3-RM Sandbag Front Squat
B.
Build to today’s 3-RM Log or Sandbag Clean & Jerk
C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes
D.
Two sets of:
150-Foot Overhead Yoke Carry
(goal is to establish max load for 150-feet)
Rest 2-4 minutes
E.
Three sets of:
5 Sandbag Squats
150-Foot Sandbag Carry (bear hug)
Goal is to use max load for each set.
Finishers
300 Meter Sandbag Carry
Followed by…
150 Meter Prowler Sprint – light load, steady grind
primary oly
a. 100/105/110/115kg
dropped weight of snatch back because of bruised hip
sn from blocks 3×2 @80kg, 2×1@90kg, 1×1@100kg
b. c&pj from blocks 3×2@105kg 3×1 @115kg
c. 120/122.5/125/127.5×2
then did some of the strongman, short on time
warm-ups done
a. used 50kg Dball 3×5
b. –
c. rope pulls done @80kg
d. –
e. used 50kg Dball
f. –
primary cond
a&b completed in 32:02 rxd 1:1 rest
c. no time, will do later in the week
Primary Conditioning Session
A. Done RX (45-50 min: with a partner, I went UB on all movements)
Primary Weightlifting Session
A1. Worked up to 100 kg
A2: 72.5-77.5 kg (from hang)
A3: 80-88,5 kg (from hang)
B1: Worked up to 90 kg (from hang)
C: 110 kg (my legs were tired so had to scale down the percentage on the squats)
Primary Weightlifting Session A. Snatch Push Press + Overhead Squat 135# Snatch from Blocks x 2 reps @ 80-85% 105 Snatch from Blocks x 1 rep @ 90-95% 115 B. Clean & Power Jerk from Blocks x 2 reps @ 70-75% 125# Clean & Power Jerk from Blocks x 1 rep @ 80-85% 135# C. Every 2 minutes, for 8 minutes (4 sets): Front Squat x 3 reps @ 85-90% 165# Primary Conditioning Session A. In teams of two, alternating complete rounds, perform the following: (If you don’t have a training partner, perform each round with a 1:1 Work:Rest ratio.… Read more »
A. Snatch Push Press + Overhead Squat – 100/110/115/122.5kg BTN Push press PR 2.5kg Every 2 minutes, for 6 minutes (3 sets): Snatch from Blocks x 2 reps @ 80-85% – 88/90/92.5kg Every 2 minutes, for 6 minutes (3 sets): Snatch from Blocks x 1 rep @ 90-95% – 100/102.5/105kg Finally hitting 90 – 95% again. B. Every 2 minutes, for 6 minutes (3 sets): All power Cleans due to knee Power Clean & Power Jerk from Blocks x 2 reps @ 70-75% – 100/102.5/105kg Every 2 minutes, for 6 minutes (3 sets): Power Clean & Power Jerk from Blocks… Read more »
Solid day of lifting. Good to see you hitting those top end numbers!
Morning:
Snatches:
85/105/115/125
105/105/110
115f/115f/115f (kept trying because they were close)
C+J:
120/120/120
135/135/135 (cleans were tough, so didn’t go for jerk till rep 3)
Afternoon:
Front squats done at 185
Metcon:
0:52/0:49/0:45/0:48/0:46
1:03/1:02/0:51/1:29/1:29
0:52/0:50/0:57/0:56/1:19
0:50/0:51/0:54
1:05/1:04/1:22
1:05/0:56/0:56
did 14# WB to 10ft
Husband was not happy…I was late to our anniversary dinner and not sure if I could eat anything 🙂
haha I hope you ate that was a big session today.
Happy Anniversary to you guys!!
Snatch/OHS: 135-165-185-205
Snatch x 2 from Patella: 170-175-180-185. A little lower than suggested percentages but close. Still dialing these in. Never really done them before this cycle.
Snatch x 1 from Patella: 185-185-185
3 Front squats x 275 every 2 mins for 8.
Metcon:
5 rounds
1 min rest
5 rounds
1 min rest
5 rounds.
That was enough for today.
Body feel recovered after the weekends comp?
Almost. 🙂 Being cautious.
Lifting Done
New pr for snatch from blocks 225!
Conditioning done
Almost died liked it though
All splits between 55 sec and 1:26
Mom was at the gym today and was trying to be helpful wiping off the dry erase board… 🙁
Part of strongman done
Congrats on the PR!! The conditioning was fun huh?
I liked it. It was a little deceiving. Half way through the 1st triplet I knew I was in trouble….
Primary lifting session
A. Snatch push press +ohs 105#
Snatch x2 from blocks 85#
Snatch X1 from blocks 95#
B. C+power jerk from blocks x2 95#
C+power jerk from blocks x1 100#
C. FS 120#
Primary conditioning session
Did this by myself. I did the 1:1 work:rest but didn’t include my rest in the times below
A. Used 1 mat + 10#plate for hspu
1:14/1:30/1:02/1:09/1:26
Used 95# on deadlifts. I’m building my confidence back up with those still
:42/:49/:47/:49/1:02
Used a 14# wallball
1:31/1:20/1:21/1:39/1:17
B. Same mods as above
1:35/1:27/1:47
1:04/:49/:58
2:02/1:15/1:14
My body was done after this
Another successful day with no back issues!
Oh yeah!
Session 1: mix of both
A. 5 rounds
BBJO
Strict HSPU
CTB
1:06,3:12,5:07,6:58,9:57
5 rounds
BBJO
DL 275
30 Du
1:04,3:21,6:08,8:34,11:18
5 rounds
BBO
TTB
WB shots
1:40,4:56,8:07,11:11,13:58
* all times with rest included, last 5 rounder would’ve been faster but hands were beat
B. Tried the first 3 rds and in the CTB my hands were like noooope..
C. Due to conditioning did
4×3 Front squat 225lbs 75%
2×1 255lbs 85%
Look after those hands!
Will do, gonna shave off some calluses and put rip fix
S1
Running. Started the day slow but got warmed up and felt really good during the sprints.
S2
Blocks
Snatch x 2
225
Snatch x 1
245
Clean and Power Jerk x 2
275
Clean and Power Jerk
305 x 1
Conditioning with a partner around 36 ish.
A. 225 kept volume low.
B. Doubles on snatch from blocks 185/195/205
Singles 205/215/225
Felt great today!
C. Doubles from hang at knee 225/225/235
Singles 265/275/280
D. Front squat 305 across. Phew!
Conditioning session:
47:33 didn’t have a partner and just watched my rest, which in doing the math on that, might have been its own workout hah.
Did banded assistance work in place of partner.
Big day. Wish I could have got some running in. But that was a big session.
Thank you all! Happy rest day.
A.M.
Primary condo done with Mike Olives. 36:05Rx 5 rounders- 21:45
3 rounders- 14:20
P.M. primary strength.
Limited time.
A. Up to 245 pr for this complex and I think ties my OHS pr
B. Only could hit singles at 80% 190 tried to go to 195 couldn’t hit it but still getting better with blocks.
All we had time for today.
Great work Sean!!
Thanks Tino after yesterday was happy today felt better. Bachelor party this weekend for my buddy I’m sure will help my recovery hahaha…
Have fun!
Primary strength:
Snatch push press + OHS = 285. 10# OHS PR
Snatchx2 from blocks: 225-235-235
Snatchx1 from blocks: 245-255-260
Clean +Jx2 from block: 255-255-255
Clean +PJx1 from block:280-290-300
Front squats at 325. These felt terribly heavy. May run later. May not
Awesome work on the PR!
Primary Conditioning: got through all the partner stuff then did 3 rounds of the first individual before I had to stop for class. Strict HSPUs are still the toughest, everything else I felt like I flew though.
Those long arms of yours! They’re getting better though!!
A.Snatch Push Press + Overhead Squat- built to 165 Snatch from Blocks x 2 reps @ 80-85%- 140 Snatch from Blocks x 1 rep @ 90-95%- didn’t hit the percentage, but pretty sure 150 is the heaviest I have pulled from blocks at my knee height… just not a lot of room to pull =) B.Clean & Power Jerk from Blocks x 2 reps @ 70-75%- 155,160,165 Clean & Power Jerk from Blocks x 1 rep @ 80-85% 175,180,185 (this took me 3 tries… timing wasn’t spot on, but got it on the third) C.Front Squat x 3 reps @… Read more »
Primary Conditioning
Total Time: 54 minutes
Lowered wall balls down to 6 from 12
No partner so 1:1 rest time (ate up a lot of time unfortunately)
A1. 1:00/1:25/2:03/1:42/1:52
A2. 1:04/1:44/1:24/1:45/1:46
A3. 2:02/2:08/2:24/2:05/1:47
Everything unbroken except strict handstand push-ups, double-unders and wall ball shots
Session two:
Heart said oly…brain said strong man…body said strong man…so I did strong man haha
Warmup and openers done
Sandbag 3rm: worked up to 150 lb dball squat for a set of 10 at tempo
Sandbag clean and jerk: played with dball to overhead and dball to shoulder. Core engagement was the focus
Rope pulls: 180-135-135
Yoke carry: 275-265 not sure how far I went but first set was probably closer to 100′
Squats+carry: 100 dball
Bear hug finisher: 80 lb dball lights up back every time
Haha good choice.
Primary conditioning:
A&B: 40:28 working by myself in my garage. Only had a 14# WB so I threw to a 12ft target.
Tried to at least do the front squats and that didn’t happen, so finished with the accessory work from conditioning session.
My body feels a little beat, so not trying to squeeze anything else in today. Running will be tomorrow!
I feel like a lot of people are feeling beat today!
Weightlifting
A.
1. 75kg across
2. 80kg across
B.
1. 85/90/95kg
2. 100/105/105kg
C.
Conditioning:
A.
With Cat B
30 min (she was a trooper after being unwell for the last few days)
B.
10:48
1:1 Rest
Primary Weightlifting Session
A + B. Skipped the weightlifting today as well.
C. Front Squat x 3 reps @ 80kg-82,5kg-82,5kg-82,5kg
Strongman Training Option
Rear Delt Warm Up
Incline T – Y – I Raises x 10 reps
Triceps Opening Extensions x 5/5/5 reps
Landmine Rows x 6 reps each arm (25kg weightplate on a 20kg barbell)
Strongman Conditioning Session
C. 2 x 100-Foot Hand-Over-Hand Rope Pull (40kg on the sled, performed on asphalt).
Primary Conditioning Session
A. 24:38min (everything unbroken, performed with a friend)
B. 14:38min (everything unbroken, performed with a friend)
C. Done