Primary Weightlifting Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90%
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-3 = 1 rep @ 90%
*Sets 4-6 = 1 rep @ 95+%
C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%
D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Face-Down Chinese Plank x 60 seconds
Rest 60 seconds
Primary Conditioning Session
For time:
15 Muscle-Ups
30 Strict Handstand Push-Ups
45 Pull-Ups
Simple goal…speed. Can you go unbroken?
Program Note
– Today’s volume is a bit lower than normal by design…if you’re feeling antsy to do more, work on some jerk footwork drills, light handstand walking, or get outside and go for an easy hike.
a. @85kg
then 90×2, 95×2, 100×2, 105×2, 110×2, 115×1, 120×2, 125kgx1
b. 3×1 @125kg
3×1@130kg
c. 140kg
d. done rows @60kg
conditioning
6:31 rxd, still feeling flat might take a week or so to get some intensity back
A.60%205
70%-90%245,265,295
90%295×3
B.295 3/6
C.350
D.60sx3
185×3
E.3:44(UB,15/5s,UB)
A.Hang Clean + Clean + Jerk @ 60% done at 130 Clean & Jerk *Sets 1-5 = 2 reps @ 70-90% 150,160,170,180,190 (failed the second one but got it on my third try *Sets 6-8 = 1 rep @ 90%- hit 195 (post surgery PR, but couldn’t get the timing right for heavier lifts) B.Every 2 minutes, for 12 minutes (6 sets): Split Jerk- 1RM was 240 but didn’t quite go that high *Sets 1-3 = 1 rep @ 90%- done at 205 *Sets 4-6 = 1 rep @ 95+%- done at 210 C.Clean Pulls x 2 reps @ 105%-… Read more »
H.cl+cl+jerk 84kg
Cl+jerk 100/108/112/117/122/126/126/126kg
Splits 133/133/133/140/145/150kg 2.5kg
pr
Clean pulls 3×2 @140kg
Gymnastics metcon : 4.14
MU – unbroken
Strict hspu – 7/7/7/7/5/4 (yes did extra by accident….) little rest between
Pull ups – 30/10/5
Rest 3 mins
30cal assault bike for time
.54sec
Good sesh
A1. 145
A2. 165 195 205 215 215 215 215 215
B1. 250 250 250 265 265 265
C1. 265
D1. Skipped
PCS: 8:50
A. Hang clean+ clean+jerk: 130#
Set 1-5: 155, 165, 175, 185, 195
Set 5-8: 200#
B. Set 1-3: 205
Set 4-6: 210, 215, 215
C. Skipped
D. Accessory work done
Metcon: 5:50
Primary lifting
A. Hc+C+J 80#
C&J 90/100/110/115/120/120/120/120#
B. Split jerk 85/85/85/105/105# worked lighter with these because my shoulders were tired by then
C. Clean pulls 100# went lighter here
Primary conditioning
A. 15:56 used an ab mat +10# plate for hspu
Hspu killed me
FINALLY a good session. I felt out of practice but my ailments were either gone or at a dull roar. I did mobility for nearly an hour before I started, so I will be doing that on the regular now. Hang clean/clean/jerk: 185lbs. (65%) Clean/jerk x 2: 205-215-225-235-245 Clean/jerk x 1: 260-270 (failed) All cleans felt solid and confident. That was awesome. The lunges at lunchtime helped with getting everything on and jiving. Arms were getting a little tired, and in the interest of playing it safe, I went back down for my jerks every 2 mins. 225-235-245-245-255-255 Accessory supine… Read more »
Glad to heat that everything went well today!
Lifting session:
A. @135
B. 155/165/175/185/195
205…..was feeling good and had a brand new barbell and hadn’t PRd my clean and jerk in like 2 years, so I took 4
3 extra lifts and just went for it today. 230!!!
C. 235 and 245#
D. Skip (did strength work in gymnastics lesson)
Conditioning
8:13. Dang. Shoulders!
Primary conditioning:
Got done with coaching. Rowed 500m then started.
A) 4:42rx. 11-4 MU. HSPU in 3’s with little rest. PU UB. Bicep pump is real
Wow ! Super fast. Nice job brother
Session 2:
A. 12 min AMRAP
6 hspu
9 ring dip
12 TTB
4 rounds yesterday’s comp blog
B. 3×4 bench 170lbs
2×1 185,195lbs
C. 3 sets
Shoulder pressx12
Flysx12
Push upx15
Afternoon Session:
Hang clean+clean+jerk done at 100
C+J: 115/125/135/140/145/150/150/150
Split jerk: 150/150/150/157/162/172f/167
2# PR! Did an extra set, because I had the wrong plates on (didn’t mean to try 172). Haven’t hit over 160 in months!
Clean pulls done at 185 (these were pretty much deadlifts…)
MU/HSPU/PU – 11:26, instead of 15 MU did 1 strict MU and then 14 strict deep ring dips
Rows and planks done
Primary Lifting
A1: 135 for all
A2: 160/170/175/185/200/200/200/200
B: Split Jerks felt terrible. I had no speed under the bar. At. All. Did 215 for sets 1-3 and failed 225 all 3 times for sets 4-6.
C. Done at 235
D. 85/95/95 for rows, Planks – done
Primary Conditioning
7:54 – did strict MU since I was in my garage. Killed my shoulders with those.
MU: 4-2-2-2-2-1-1-1
HSPU: 8-3-3-3-3-2-1-2-2-2-1
PU: 26-12-8
Damn, strict muscle-ups into strict HSPU must have been tough! Nice work!
I regretted the strict MU when I started the HSPU…The pump was so real 🙂
not sure if this is a decent time or not.
but days like today make me feel like i’ve gotten no progress on SHSPU
7:47 RX
this was pitiful
HSPU’s took so long..
MU’s UB
PU’s: 20 – 10 – 8 – 7
Goal is always progress. Nice work!
I’m glad I wasn’t the only one!
It sucks when one day I can accumulate a total of 50+ SHSPU with handstand walking but can’t string more than 3 together on a workout like this.
A. All lifts based on 120kg managed all lifts well today. On last 3 Clean and Jerks went above percentage, and managed to get a clean PR of 125kg but missed the jerk. B.Jerks: all done at 120kg C. Clean pulls all done at 130, did 3 reps each set as i miss read D. Accessory work done, supinated grip barbell rows all at 70kg, did normal plank hold as I have got a new tttoo and didnt want to risk ruining it as it is still healing. Primary Conditioning Had to to bar muscle up as the tattoo is… Read more »
Look after that tattoo. Missing training for a few days will be no big deal. That tattoo needs to heal. It’s for life!
S1
Hang Clean + Clean & Jerk
225
Clean & Jerk x 2
245-295
Clean & Jerk x 1
315
Clean Pulls
365
Split Jerks
305
325
I struggled with these a lot today
S2
7:46
Muscle-Ups 11/4
S. HSPU 5/4 then all 3s
Pull-Ups unbroken. That’s a PR for sure for me.
Accessory done.
Remember that time you couldn’t do pull-ups? Not any more!
Glad today was low volume! I needed it.
Weightlifting
A. 145/145/155
165/175/185/195/205
215/215/215 (felt SO heavy)
B. 215/225/225
225/225/225 (couldn’t go above 90% today. Missed 235 and just kept it at 225 after that)
C. 245
D. 85/95/105
Done
Conditioning
6:35 Rx
Broke a blood vessel in my finger on the MU and pretty much lost it mentally after that. I’d like to retest, I could definitely get under 6.
8/4/3 on MU
Broke up HSPU into 2s/3s
Pull-ups- sets of 5-10
Look after that hand Kate!
A) based off 320. Feeling good
B) hit all percentages. Felt strong at 95%
C) used 340. Good pop today
D) used 105# on rows?
Conditioning:
7:28
Unbroken muscle ups and pull ups (barely). HSPU were sets of 3 and smaller 🙁
Session 1:
A. H+C&J 140
C&Jx2 165×2,185×2,205 missed jerk
C&J 210×3
B. Stayed at 90%
210 5×1 only made 3
C. Pulls with 245 3×2
D. Done
*felt like I had no power in legs today everything was off
Forgot to post yesterday’s second session:
Did 315 deadlifts x 3 every 30 seconds for 5 mins, then finished with the accessory emom of GHD, flies, etc. 315# is about 67-68%.
————————-
Did yesterday’s Metcon at lunch today. Assault bike is broken AGAIN so I rowed.
30 cal row
30 reverse lunges w/ 2xKB
20 cal
20 lunge
10 cal
10 lunge
Time: 6:06
Feeling better?
my legs are fine, but no matter how many massages, roll outs, whatever…. i can’t get my upper body to chill out. forearms mainly. sometimes shoulders. it’s seriously bumming me out and killing my drive to even go in. This is why I have been modifying things lately. Still trying to work, just around my issues.
Think you need to take a full week off?