Primary Weightlifting Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60% from high hang
*Sets 3-4 = 2 reps @ 70% from mid-thigh
*Sets 5-6 = 1 rep @ 80-85% from the floor
*Sets 7-8 = 1 rep @ 85-90% from the floor
*Sets 9-10 = 1 rep @ 90-95% from the floor
Please stay at 90-95%.
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90-95%
Please stay at 90-95%.
C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 2 reps @ 100% of 1-RM Clean
Primary Conditioning Session
A.
For time:
50 Calories of Rowing
40 Thrusters (95/65 lbs)
30 Burpees Over the Barbell
Go hard, go fast! The goal here is simply to determine the limit to which you will push your intensity.
Rest until fully recovered, and then…
B.
Five sets of:
30 Calories of Assault Bike
3/2 Legless Rope Climbs (15′)
Rest 2 minutes
WODapalooza Qualifier Workouts
If you’re planning on doing the WODapalooze qualifier workouts this week, consider the following for Friday’s session:
A.
In 15 minutes build to a heavy Power Snatch
Build to power to emphasize your finish and creating height on the barbell.
Then. . .
In 10 minutes build to your opening weight Snatch for the qualifier.
B.
Workout 3 – Part A
Minute 0:00 to 5:00 – Find your 1-RM Snatch
Workout 4
Minute 5:00 to 14:00:
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (75/55 lbs)
3 Box Jumps
6 Power Snatches
6 Box Jumps
9 Power Snatches
9 Box Jumps
etc… Increasing each round by 3 reps on each movement
Workout 3 – Part B
Minute 14:00 to 19:00 – Find your 1-RM Snatch
Workout 3 is scored as the combined load of part A & part B.
Workout 3 Tie-breaker: Heaviest single snatch between A & B.
Workout 4 is scored as the total rounds and reps completed within the 9 minute window.
Workout 4 Tie-breaker: Time it took to complete round of 12’s. If did not complete 12’s, don’t enter tie-breaker.
Notes about Workout 3A: Know the weights you want to hit going in.
*Attempt 1 should be around 90% at 0 minutes
*Attempt 2 should be around 95-100% at 2 minutes
*Attempt 3 should be around 100+% at 4 minutes
Notes about Workout 3B: After Workout 4, take 2 minutes to rest, then hit your first weight. You will undoubtedly be tired, but if you focus on getting tall, staying back and pulling aggressively you will be able to hit a solid number. If the rep at 2 minutes felt good, don’t be scared to add load. A good goal would be to hit around 90% or more of your 1-RM.
Workout 2 should be performed as a stand-alone session on Saturday.
Did Wodopoloza stuff
145 power snatch
Only got to 161 pre and post workout snatch. Mixed emotions. Post surgery PR but still 15lbs away from what I know my healthy body is capable of.
Hit some training with the the team today so will catch up on lifting and a some of the conditioning tomorrow.
Hit 17Ub muscle ups after 3min max legless which was a 1 rep pr. Keen to hit 20+ fresh. Invictus making me strong in all areas!
S1
Snatch
165 x 3
205 x 2
225 x 1
245 x 1
260 x 1
Clean & Jerk
205 x 2
245 x 2
275 x 1
295 x 1
320 x 1
Front Squat
355
S2
5:56
2:06
2:10
2:36
2:56
2:18
Morning:
Snatch 80/80/95/95/105/105/110/110/115/120f
C+J 100/100/115/115/135/140/145/145/150/155
Snatch felt awful, C+J felt great!
Afternoon:
Front Squat done at 175
Rowing/Thruster/Burpee 9:29
Bike/Rope Climb, scaled to 1 legless rope climb 3:48/4:36/4:32/4:40/4:49
Session 1
A. 165,165, 185,185, 215,220,230,230,235,240F barbell path was off
B. 205, 205,235,235, 265,265,280,280,300F jerk, 300F jerk.
C. Scratched. Percentage was too much.
Session 2
A. 6:45. Thrusters should’ve been UB.
B. Skipped due to gym time.
Workouts and posting have been spotty lately. Archery deer season started.
Hope the hunting season is going well!
Session 1:
A. Worked up to 160
B. Wodapaloza 3&4
3a. 180lbs
4. 113reps
3b. 170lbs
C. 5×2 power cleans w/190lbs 82%
D. Front squats 4×2 w/ 220lbs not 1RM just wanted to get some squats in
Wodapalooza workouts
A. 170#
B. 221
C. 160#
On very little sleep and 2 hours of traveling
A. 7:05 RX
Didn’t realize I’ve done this workout before until I put it in Beyond the Whiteboard
:36 sec PR from January 26th
Could’ve gone a little faster on thrusters but was tired
Nice work on the PR!
Primary Conditioning:
Row/Thruster/Burpee AsRx in 7:47
Not terrible for being sick 🙂
Row in 2:15, Thrusters 25-12-3, Burpees UB
Only had time for lifting today…
Snatches: 70kg (87% of my best ever, but 93% from what I’ve been working off of) with one miss at 68
Clean and jerk: 90kg (95%) I haven’t done that in a looong time!
Front squat: done at 90% (86kg) because I cannot do my 100% for 2
Yesterday I finally got the partner conditioning in. We did it in 41:50 Everything unbroken for me and fairly consistent speed, but I didn’t keep track of exact times each round.
I’m sure your partner was happy to do that workout with you 🙂 Nice work!
Every snatch hurt my hip so I stopped after 70% and called it for the day. Super bummmed but not much I can do.
from banging?
No, I have issues with my right hip, it’s an old soccer injury of some kind and it acts up sometimes. My biggest hurdle when training is keeping it healthy
Weightlifting
A. 145/150/170/175/185/195/205/215/220/225
B. 185/205/225/240/265/275/285/295/305
C. 1RM clean is 330 but that was stupid heavy for me today so hit 315 across
Primary condo:
Only had room in me for part A: 6:30
Shoulda tried to go unbroken on the thrusters. Almost had it. Wow burpees were slow though.
Ready for tomorrow 🙂 thanks!
Pm sesh…
Rowing wod…6.48
Happy with my performance…thrusters 30/10
Conditioning piece 2 done…didn’t think to time it but took about 1.30 fo all Cals on air dyne (45)..straight to rope. ..didn’t fail any 🙂
About 4 hours of warming up later…
Wza3a: 260
Wza4: 181
Wza3b: 247
My back is still intact. The webbing on my thumb isn’t ?
You crushed it dude
Thanks bro, you too way to stay within 5 lbs on B!
You can deal with the thumbs, not so much the back. No sympathy here…:)
Weight lifting,
Snatches done at prescribed weights, 1 miss worked up to 94%
C&j done at prescribed weights no misses worked up to 93%
Front squats done at prescribed weights those felt heavy
Conditioning done
8:01 kept getting a cramp in my quad so that slowed me down a little.
All intervals done
1:51
1:55
1:55
1:51
1:46
Only a 13.5 ft rope so didn’t jump into it
Primary Weightlifting
A. Snatches were just off and realized I had a crappy bar when I started cleans
B.130×2/150×2/175×2/185×2/200×2
C. 210
Did team conditioning at gym
Session 1
A. Used the snatch work to warm up to 85%
Wodapalooza WOD 3&4
3A. 180#
4.168 reps
3b. 175#
*the strategy helped a lot
B. Worked up to 245(92%), failed 250 on 10th set
C. 265
Session 2
A. 9:06 RX
B. Did 5 sets of 30cal assault bike
1:53/2:01/1:44/1:35/
1st Sesh – Conditioning
A. 6:38
B. Alternated full rounds with a partner- 27:?? total time (each round took about 2:30-40)
Primary Weightlifting:
A.
Snatches = Worked to 205#
B.
Clean and Jerk = Worked to 285#
C.
Front Squats = Completed 4 x 2 of 325#
Am sesh…
Decided to rest my back for the rest of the week it’s feeling better every day but I need to heal quickly
Hamstring + glute accessory work set by my osteopath done
Back squats from Wednesdays programme (front rack aggrevates it a lot)..I am worried about loosing strength iN my legs again so wanted to squat if only a bit…no pain which is good.
Olly lifting. ..kept weight light and worked on tekkers….I will post a video as I think it’s looking better but need aN expert eye hehe!
Great to see you mr back is getting better. Continue to be safe and adjust accordingly until you’re healthy.
Thanks tino… I think it’s going to be on and off for a while. I just have to make sure I go on feel and take advantage of the days I feel healthy…I had a movement analysis last week with a specialist and its coming from a deep routed issue with my right side radiating up through my ankle and pelvis…causing a twist on my spine when I move so my left side is doing all the work hence it keeps coming and going (depending on load and volume). Now I have a full rehab programe to correct it but… Read more »
Sorry for the essay but felt it may be important for you guys to know so you don’t think I am bein a pain or just moaning haha
Haha we would never think that! Thanks for the update. Glad you were able to get to the root of the issue so now you can start the rehab process. be patient and be smart!