Primary Weightlifting Session
A.
Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%
B.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%
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:
20 Thrusters (135/95 lbs)
20 Bar Muscle-Ups
40 Shoulder to Overhead (135/95 lbs)
40 Toes to Bar
80 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
20-Meter Overhead Walking Lunges (135/95 lbs)
terrible lifting day
snatch up to 112.5kg, missed 117.5kg twice. PR is 120kg
c&j worked up to 130kg, 1 miss @ 127.5kg. PR is 135kg
FS 120/120/125/130kg
conditioning
20:21rxd WB hurt my soul
Morning:
Snatches: 80/80/95/95/105/105/115/120f/120f/120f
C+J: 105/105/120/120/140/140/155/162.5/170 (f jerk – so close!)/175f
I’ll take some time this weekend to work on snatch positioning at light weight…
Afternoon:
Front squats done at 175# – felt great!
Metcon – 30:06, scaled to 5 bar MU (these felt good! only took a minute or so!), WB 20# to 9ft, everything starting with wall balls was abysmally slow
Strength Done worked up to 90% for both snatches and c&j wasn’t feeling a pr.
Squats done
Wod done rx
23:14
Still comming back from nola
A.
125/135
140/150
160/170
180
190
195
200 PR! 🙂
B.
150/160
175/190
200/215
225
238
250 (hit the clean 3 times and missed the jerk)
C. 250
A. 19:57 RX
This was seriously miserable.
200lb snatch holy crap! Great work!
Thanks Tino! Surprised myself!
Hello! Visited another box and trained with a regionals level athlete today in prep for the comp at the end of the month. So did some extra conditioning in amongst this with her… .. Lifting. .. Snatch worked up to 71kg PB .missed one lift (first attempt at 71) Clean and jerk…worked up to 83kg (3kg off my max) Conditioning (scaled weight to 35kg after the long day…I was getting fatigued, played it a bit safe!) 13.41 Thruster ub Muscle up 10/5/5 Stoh…15/10/10/5 Ttb…20/10/10 Wall balls (6kg) 23/the rest in 10s and a 7 Chest to bars 20 ub (miss… Read more »
Solid days work!
A. Worked up to 187 and barely missed at 195#. Soft elbows when receiving!
B. Hit 227, missed at 235#
On both of these I felt like my technique was there, just mentally really fatigued today and sleepy. I just wasn’t 100% in it.
C. 18:02. I don’t know why, but there was a 30 second window right after I finished that where I considered never doing CrossFit again. But probably I’ll be back tomorrow 🙂
Looks like a damn good day and no reason to be disappointed. Particularly when you didn’t feel 100%
These past two weeks have been crazy busy, but mostly my knees just haven’t been able to do anything. They swell up whether or not I am squatting or not… so I modified this a little bit. Snatch push press + OH squat- built to 165 but couldn’t hit 170 today. A.No clock, just built- based off 175- hurts to much to drop fast, so this is all I could do Snatch *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Set 7 = 1 rep @ 90%… Read more »
Time to take a week away from squatting?
Primary conditioning: 16:21rx
Fast!
Please no more wallballs tomorrow. My legs/brain can’t take anymore!
Insane ! That’s so fast bro. You’re on your way to the top
Flying dude
2nd Session – WL
A. Snatch- got 95% (250) but missed the PR of 260, getting close!
B. C+J- worked up to 315, then 330 missed the jerk (would have been a PR C+J)
C. Tabata sit ups yo!
Primary Weightlifting Session A. Snatch *Sets 1-2 = 3 reps @ 45kg *Sets 3-4 = 2 reps @ 52,5kg *Sets 5-6 = 1 rep @ 60kg *Set 7 = 1 rep @ 67,5kg (failed twice before I cleared it) *Set 8 = 1 rep @ 70kg (failed three times before I cleared it). Decided to stop at this weight today. B. Clean & Jerk *Sets 1-2 = 3 reps @ 50kg *Sets 3-4 = 2 reps @ 60kg *Sets 5-6 = 1 rep @ 67,5kg *Set 7 = 1 rep @ 77,5kg *Set 8 = 1 rep @ 80kg *Set… Read more »
Great to see your leg strength coming back!
Great day of lifting!
Primary strength:
A) 165-165-195-195-225-225-247-262(f)-270(f)-270
B)205-205-235-235-265-265-295-315-325-335(fail jerk)
C) 4×2@335
My legs might be a little dead for the conditioning session?
Awesome work dude!
It has been a great week for me.
I have been basing numbers of 215 for CJ and hit a 240 today, super happy with that. As my mobility gets better I expect that number to get closer to my clean!
Snatched 180 which I am also thrilled with, again as mobility gets better I expect to be able to hit 205 (goal)
The program has been great for me thus far with all the positions feeling smoother and getting my strength back!
Is this the last week in the cycle?
New program will start in the next week or two.
Thanks for getting back to me on that! Trying to figure out which numbers to base my % since I hit a big PR!
I hope next week ☺?
Just keep the running session in haha
body just feels off this week so trying to be smart and stay moving
Conditioning
16 dball to shoulder
40 ttb (15-9-6-5-5)
40 c2b (9-7-6-5-5-4-4)
16 dball to shoulder
Time cap: 9 mins
Had 15 reps left, which is one worse than what I got last time, but went back and watched my video and saw that I did 18 dball to shoulder to start ? moved through gymnastics way smoother
Then
20 burpee box over
20 bmu
20 burpee box over
Hopefully with some good rest over the weekend come Monday you’ll be good to go!
1st Session – Primary Conditioning
A. 23:43 as Rx
B. Front Squats (kept it a little lighter for this afternoon)
-4×2 at 295
Strength
A. 195# (5# PR)
B. 275# (15# C&J PR, 10# clean PR)
-thanks for the tips Tino!
C. 275#
Conditioning
A.
Dude!! You crushed it today! Congrats on the PRs!
those tips are coming in clutch!
Congrats on the PRs dude!
Thanks man!
Primary weightlifting
A.Snatch up to 102.5kg
B.Clean & jerk up to 140kg
C. Front squat 140kg
Fridays are the only day I train early at 6am and seem to really struggle hitting the same weights in snatch and c&j that I would comfortably do in the week. My movement and speed seem to be all off. I Think a lot of it is psychology of being up early and having not had much in the way of nutrition before hand – something to work on I guess.
Morning are always tough. Your CNS isn’t firing and it will always be hard to hit top end weights. Scale back go by feel and adjust accordingly!
You’re telling us this now?!
I know I’d probably be better off hitting around 80-85% to still get the desired training load.
Primary Weightlifting:
Snatch = 215# (ties a PR from last year!)
Clean and Jerk = 275# (90%, shoulders toast)
Front Squat = 325x2x4 (light)
Getting consistent at 215lb.! Nice job!
Thanks Tino! I have videos to post on the FB group. I missed 220# but not by much 🙂
Nice work on the snatch!!
Thanks Mike! Still way behind you big dogs, but I’m making progress 🙂