Primary Strength Session
A.
Build to today’s 3-RM…
Low-Bar Back Squat @ 32X1
Same as last week, goal is to handle more weight, or at least feel comfortable with the activation of your posterior chain in this pattern. Please perform these barefoot, with a wide stance. Sit back and focus on keeping your shins as perpindicular to the floor as possible. Hold position for 2 full seconds just below parallel, then drive to full extension. If you have access to a Safety Bar, perform these with a safety bar.
B.
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch Press from Receiving x 4 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Drop Snatch x 1 rep
C.
Build to today’s heavy Snatch from Blocks – for this week, the barbell should be at or slightly below your knees in the starting position.
D.
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
Perform these from the floor, with the same weight you built to from the blocks.
Primary Conditioning Session
“Granite Games Qualifier Event 2”
Complete as many rounds and reps as possible in 6 minutes of:
6 Deadlifts (225/155 lbs)
6 Bar-Facing Burpees
NOTE – We will be performing Granite Games Qualifier Event 3 on Saturday. Focus on hitting event 2 with full intensity.
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.
Assault Bike Conditioning Session
Every 3 minutes, for 30 minutes (10 sets) for max calories:
40 seconds of Assault Bike
Note results for all ten sets and look for inconsistencies and critical drop off. As you can see, we’ve extended the effort 10 seconds from last week. Your goal is to hang on to same pacing/RPMs per set with the slight extension of work and reduction in rest period.
Aerobic/Gymnastics Skills Session
A.
Three rounds performed at 80-85% effort of:
Run 400 Meters
10 Strict Handstand Push-Ups to 6″/4″ Deficit
Run 400 Meters
3/2 Legless Rope Climbs from Seated (15′)
B.
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Banded Tricep Pushdowns x 30 reps
Rest 30 seconds
Hammer Curls x 10 reps
Rest 2-3 minutes
Primary:
A) 295 SSB
B) Done
C) 235
D) 235
GG 10+8
Aerobic/Gymnastics:
A) 23:30 weighing in at 225 I’m not a ninja at legless RC or Strict HSPU so I scaled to 10 Strict HSPU and 2 legless RC
Primary
A) 3rm low bar 130kg (hate these)
B) 40,45,45kg
Drop snatch 50kg
C) snatch from blocks – 75kg
(Struggle to get under the bar and just power snatch it)
D) done 75kg
Gg wod
9 rounds
Ab Conditioning
E3mom 30 mins done
Primary Strength: A. Built to 175 (80%) – 10# heavier than last week B1 SOTS with empty 35# barbell B2 Drop snatch: 65/70/75 C. Built to 120# – had a mental block with 125# (all time snatch PR). Loaded 125# on the blocks and only did a pull. ? D. 120# — missed 2nd snatch, rested 30 secs and then hit it. Granite Games qualifier event #2 7 rounds + 8 reps. **may have counted round 5 twice. If so, 8+8. Aerobic/Gymnastics Skills B. Pronated grip bent over barbell row: 85# Banded tricep ext. w/ blue band Hammer curl w/… Read more »
Awesome work hitting 120lb, Get your head around that 125lb. treat it like any other weight. PR’s are coming soon!!
Thank you! Just gotta get out of my own head!
Primary Strength Session
A. 3-RM Low-Bar Back squat @ 32X1
185 (+5#)
B. 3×4 snatch Press from Receiving
35/45/55#
3×1 Drop Snatch
75/95/105#
C. Snatch from blocks 145#
D. 4 x 1 snatch @snatch from blocks
Set1: ✅ set2: ❌ set3: ✅ set4: ✅
Aerobic/Gymnastics Skills Session
B. ✅ Three sets of:
Pronated-Grip Bent-Over BB Row @105#
Hammer Curls @25# DB
Primary Strength
A. Low bar tempo BS upto 142kg +2kg from last week
B. Sn press from receive upto 45kg
Drop sn upto 60kg
C. Snatch from blocks upto 105kg
D. 4/4 @105kg
Aerobic/Gymnastics skills
A. 27:42 rxd
B. Done 60kg rows, 15kg curls
Snatching went well. Ha e some videos to post. 87% off blocks and then no misses from the floor.
No squats today back feeling a bit off.
Gg2. 10 rounds 6 reps
Think I have a few more in me. What you think guys. Is that a good score or should I redo and milk a few more out of it?
11+ should be the goal
Primary strength
A)stopped @300
B1)65/85/105
B2)135/185/225
C)205
D)205
Primary conditioning
11 rounds flat
Bike work done. Oww
Solid work Rich! Happy to be home?
No ☹️ Haha planning a return asap!!
Always welcome back!
Primary Strength
A. 135kg
B. 20kg – 25kg these are feeling a lot better
B.2 40kg
C. 70kg Powered this as my shoulder was starting to niggle overhead
D. 70kg (power snatch)
Conditioning
GG Event 2
7 + 9 reps Rx
Accessory
B. 60kg Row, 15kg DB curls
Rest up that shoulder Luke. I hope its just a little tight from the weeks work.
GGQ#2: 11 + 2 (134 reps) not my best work, held the first 6-7 rounds under/around 30 seconds, after that I couldn’t keep that pace on the burpees they drastically slowed down. Still happy with this score though!
I think thats a solid attempt!
Hope so, I really did leave it all out on the floor!
Primary Strength Session :
A. No squats today. My hamstrings are still fried from monday’s squats for some reason and i need my legs for the qualifiers ?
B. 95# and 115#
C. Built to 200#
D. 200#
Primary Conditioning Session :
GGQ2 – 10 + 1 (Really happy about this!)
All for today. Spending my extra time compexing and Romwod ??
Nice job considering you were still feeling a little beat. Make sure your dialing in your nutrition, sleep and recovery!
First post and first week on the program. Really enjoying it!
Primary Strength:
B. Drop Snatch @ 135
C. Built to 185. One miss at 175 and one miss at 185. What are you general guidelines on how many misses are allowed at a weight?
D. 4×1 @ 175 (no misses)
Primary Conditioning:
GG WO2 – 9 rounds 5 deadlifts. Happy with this, deadlifts got harder than expected!
Made up work from Tuesday
5 rds. 250m row + 50 ft HS walk
Time: 10:40
Aerobic/Gymnastics
B. Done.
Welcome to the community! Glad your enjoying your first week!
Attempts really depend on how your moving, if its a good day gives yourself 2-3 good attempts. If you feel off call it and move on.
GG
10+3
(Video cut out on my first attempt about 4 rounds in. Nice little warm up) ?
Ass bike conditioning
13-15-14-14-14-14-14-13-12-15
Damn! Good thing you noticed.
Session two
Helped with gym expansion for a few hours to warm up
Bulletproof shoulders
Assault bike intervals
30/26/25/25/24/21/22/21/22/23
239 total
Compared to 211 last week during the 30s
Went full dumb dumb first 10 seconds and then throttled down to a consistent rpm the rest of the time. Was able to stay more consistent that way
Thats a pretty solid warm-up and aggressive first set.
Last week i hit 32 in 30 ? Didn’t spaz out as much this time haha
No squats for me today
Snatch Work.
B. 45×3
95, 115, 135
C. 185. Just from hang.
D. 185.
Did both workouts.
OHS – 15:05. Was able to do all my ohs ub. Big for me.
DL – 9+1
Hitting them both?! What will you do tomorrow?!
Did a 12.5 mile hike with the bros 🙂
Primary Strength
A. First time ever using a safety bar so it felt odd lol worked up to 310 on the tempo
B. Snatch presses done at 45 lbs feeling a little stronger the more we do these
Drop snatches at 135/165/185
C. HS off blocks 175
D. 175 x1 and then went up to 185 x3
Conditioning
GG finished with 8+8 fun little gasser
Then hit a cardio piece from my affiliate
5 rounds
500m run
15 GHD
40 DU
10 GHD
21:13
Safety bar is strange at first but I love it now. For me it feels more similar to a front squat.
Yeah dude it felt weird until I got it, definitely going to be something I’m looking forward to using though.
A) Skipped. Someday I’ll learn how to do this. But that day was not today. B: Snatch press from receiving: 55, 70, 85 Drop Snatch: 90, 100, 110 C: No Blocks. So built to a heavy from below the knee focusing on full hip extension. Will post video. Built to 170. D: went straight into taking 4×1 at 170 from the floor. All good. GG WOD 2: 10+11 – was one burpee short of 11 full rounds. Ahhh! Happy with it even though that one burpee is going to haunt me. Felt great. I love any workout under 8:00. Well… Read more »
Great work on GG!!! Hopefully we can make a return trip…:)
Thanks! Was a fun one. Was shooting for closer to 12 but I’ll take it. Some Regional team athletes here in Minneapolis reached out and asked me about doing a team of 3 too so I have some options!
That would be fun!!
GG #2. 8 Rounds
A.305#
B.65/65/65
Drop Snatch @95#
C.155#(From hang at knees, no bocks)
D.155
Short day today so prioritized!
A.) GG Wod- 11+2
B.) Snatch press w/15# bar
C.) Drop snatch- 115/125/125#
D.) Snatch off blocks- 230# which currently ties my PR from the floor.
Thats a damn good score! Nice work!
Thank you!
Primary Conditioing:
Score: 9+3
Assault Bike Conditoining:
Score: Ouch
Did Aerobic conditioning this morning.
Had time for 2 rounds RX.
Did that in 14:28. Then had to coach a class so I ran out of time.
Primary Conditioning :
9 Rounds flat .
This sucked. My Deadlifts suck again lol
Get on the strongman and additional accessory work!!