Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats
Build to today’s heavy.
B.
Every 2 minutes…
Snatch x 1 rep
Start at 55% of your 1-RM, and build by roughly 3-5% each set. If you miss a weight, drop back to the weight you hit the previous set, and then continue to build back up. If you miss two consecutive lifts, you’re done for the day.
C.
Build to today’s 6-RM Bulgarian Split Squat
Back rack the barbell, and build to your 5-RM on each leg. Start with your non-dominant leg, and rest 45 seconds between legs.
Goal here is simple…same or more weight as was used last week.
D.
One set for max reps of:
Bulgarian Split Squat @ 90% of today’s 6-RM
Perform on non-dominant leg first, then rest 2 minutes and perform on dominant leg.
Primary Conditioning Session
A.
For time:
18 Hang Squat Snatches (135/95 lbs)
9 Ring Muscle-Ups
12 Hang Squat Snatches
6 Ring Muscle-Ups
6 Hang Squat Snatches
3 Ring Muscle-Ups
B.
Three sets of:
Face Pulls x 30 reps
Rest 30 seconds
Standing Dumbbell Triceps Extension x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
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.
Assault Bike Conditioning Option
Every 2 minutes, for 20 minutes (10 sets) for max calories:
30 seconds of Assault Bike
Note results for all ten sets and look for inconsistencies and critical drop off. For guidance, look back at your results from June 9, 2017
, when you had 30 second sprints, but a longer rest period.
Aerobic/Gymnastics Skills Option
A.
For time:
40 Calorie Assault Bike
20 Burpee Box Jump-Overs (24″/20″)
5/3 Rope Climbs
When the running clock reaches 10:00…
B.
For max meters:
3 Minutes of Rowing
When the running clock reaches 14:00…
C.
For time:
150-Foot Handstand Walk
When the running clock reaches 20:00…
D.
For time:
Run 1-Mile
Primary Strength:
A) #165
B) #235, missed #245 twice but, considering on Monday I couldn’t squat because my back hurt so bad I’ll take it
C) #165, #10 more than last week
D) 12 reps each side @ #135
Primary Conditioning:
A) 7:10 RX
B) Done
Primary strength
Retested BS n got that 7th rep ?? Three fitty
A)95/115/135/155/175
B)up to 205
GG testing
Primary
A) 90kg
B) 90kg (failed 95kg)
C) 80kg 6 rm
D) 12 reps at 72.5kg
Primary conditioning
7:23
sorry for late post
assault bike
22-21-23-23-23-21-22-22-20-21
218 cal overall
then running from endurance blog
session 2
my 4 week strenght cycle last week
took 5 rm backsquat 180 kg, strenght coming back
metcon
h.sq.snatch and MU
time
5:23
mu UB
Crushed it! Solid work as always
Strength:
A: 132/154/176/198/209
B: started at 60kg going up 5kg, hit 110 (96%)
Pretty happy to hit that number even though back is still at like 80ish percent. Much better than Monday.
C: 176
D: at 158: 10 non dominant, 11 dominant
Conditioning:
A: 9:33, pretty happy with this, was not confident in this workout when I read it and though that 12-13 minutes would be a good goal, happy to go sub 10. Also has a few mental victories on shortening rest and pushing for extra reps in sets.
Solid work today. Looks like your back is slowly starting to feel better
Primary Strength:
A. 65/85/115/120/125
B. 65/75/85/95/100/105/110/115(x)/110/115/120(x)/115 (missed behind so counted it)/120/125(x)/120(x)
C. Built to 130# (same as last week’s 5RM)
D. 10 reps each leg @ 115# (1 rep more than last week – same weight)
Conditioning:
A. 10:18
Hang Squat Snatches: 6+6+6/4+4+4/4+2
Goal here was to maintain sets of 6 but I lost my grip.
Muscle ups: all sets of 3
B. Face pulls with blue band
DB tricep ext: 30#x12 / 30×10 / 25×12
The heavier DB started hurting my shoulders so I dropped down
DB hammer curl: 15#x12 / 15#x12 / 20#x12
Question: for metcons like today, I’m wondering if I should drop the weight to something I can complete in larger sets. I just want to make sure I’m hitting the correct stimulus.
I think you can move 95lb well and you don’t need to scale it in this case.
Session two
Was going to do assault bike but didn’t get to gym until 9 pm and felt pretty dead…did an hour of ankle and hip mobility instead
Please don’t assault bike at 9pm. You won’t sleep
Did deadlifts yesterday, not the best before snatches ?
A. Worked up to 175lbs, could of gone heavier but strapped for time
B. Worked up to 155lbs which is my pr with no misses, tried 165lbs and couldn’t get it locked out overhead
C. 6rm was 155lbs, never done them until I started this program ??
D. Did 6 reps each side at 140lbs
PRIMARY CONDITIONING
A. 14:37 at 115lbs, snatches killed me with a dead lower back. Muscle ups where no problem
B. Done with 25lbs and 35lbs for curls
That wasn’t a smart move, might have been a PR snatch day if it wasn’t for those heavy deadlifts! ?
Primary Strength Session A.5x Snatch Push Press + 2 OHS 85/105/125/135/145# B. Every 2 minute :Snatch x 1 rep 90%✅ 93%❌ C. 5RM Bulgarian Split Squat 135# D. One set for max reps of: Bulgarian Split Squat @ 90% of today’s 6-RM : 7/7reps Primary conditioning B. Standing DB Triceps Extension@30# DB Hammer Curl @20# Assault Bike Conditioning Option Every 2min, for 20min for max cal: 30sec of Assault Bike 9/11/ assualt bike turned off-.-/ 12/ 11/11/10/9/9/8 June 6: 99cal today: 90cal I know there is no “would have” but im really sure i coud hace dond the same as… Read more »
Or 100…:)
My goal were 100! ?
Assault Bike Conditioning :
21/26/26/20/19/17/17/18/16/19
199 Cals ??
??
Emom done
Did C2b for fun or as Siggi would say Like A Man ? Lolol
All DB snatches switched Mid Air
Haha nice work!
Session 1
C. 145
D. 9 on left 8 on right at 130
Session 2
A. Up to 95
B. Up to 145
Session 3
Conditioning
A. 8:01 (ub muscle ups)
Great work keeping the muscleups unbroken!
1 big Session this morning
Aerobic/gymnastics
A. 5:09 rxd
B. 862m
C. 2:36
D. 6:32, pretty happy with this mile time considering I haven’t been running lately
Primary Strength
Skipped A&B enough snatch volume in the conditioning for today
C. 70kg, felt much harder today than last week
D. 8 reps each leg
Conditioning
A. 7:42 rxd, goal was unbroken muscle ups and got it.
B. Done
Bike conditioning couldn’t do regular conditions with shoulder
Didn’t check the pace but was about 18 each rounds for about 4-5 rounds then drop off was really bad down between 13-16 per round
Total was 167 cal
Shoulder looked good on the snatches?
Strength
A. 85/105/115/125/135
B. Up to 140# (10# post MCL PR and 10# away from my true max) almost hit 145#
C. 6RM at 90#
D. 11 reps both legs at 80#
Conditioning
Spike ball sesh as a pre-game (Mitch and Rainger suck at this game)
A. 13:54 RX… hand was still torn and this absolutely killed my grip
B. Done w/ # DB for curl
Yeah Leilani!! Solid work on the spike ball game, oh and the post MCL PR 🙂
Primary Strength Session A: 95,115,135,155,175 B:140-220. Built up by 5# each lift. Maybe too small jumps. I have been trying to drill better mechanics and using my legs and i think it is slowly getting better. C: 195# this week. 185# last week. D: 8 each leg at 175#. Balance is a bigger issue for me. My dominant leg is struggle to match the non done minat leg. Primary Conditioning Session A: 8:00 Rx’d. No excuses. I am just going to keep getting after it. B: done Aerobic/Gymnastics A: 6:22 B: 824 C: My son wanted to help so this… Read more »
Upping the conditioning!
Friday’s are just a bad day for me. Forgot my shoes again so had to do it all barefoot.
Strength
A. 135-145-155-175-185
B. Up to 235. Couldn’t get myself to pull under 245 being barefoot
C. 205 same as last week. Right adductor got real tight doing this. Not sure if it was from mobility stuff yesterday or just tight from last week but stopped me from doing next sets and conditioning piece.
Conditioning
B. Done
Need to pack that bag properly dude! Look after that adductor
Primary strength
A. 155/165/185/205/225
B. 145/155/165/185/205/215/225/235/245/260x/260x (would have been a 5lb pr)
**probably should have done one more set between.
C. Worked up to 185 again
D. 13 reps each leg. (Two more than last week)
Conditioning
A. 7:20
B. Done (the pump was awesome! Haha)
Big jump from 245 to 260! Maybe 245/252.5 then 260 next time!
Primary strength:
A) 115/135/155/175/195
B) started at 125 finish at 215 jumped 10lbs each lift. So happy how 215 felt and very happy to hit it today he pull off the ground felt really good and I was able to keep the bar close
C) built to 205
D) got 10 reps on each leg. These always hurt haha
Then I did part b from the primary conditioning
Aerobic/gymnastics
A: 5:32
B: 881 meters
C: 3:03
D: 6:39
Just one session today since I’m doing the next workout for the competition at my gym tonight, really fun day though!
Crush the gym workout!
Thanks Tino! I got first I guess this stuff works haha ?
Snatch PP/OHS: 135-165-185-205-225 Snatch: 115lbs up to 215lbs. No misses! This ties my all time PR. They all felt off today though, so I was pleasantly surprised. I got some body work done yesterday and it usually takes me a couple days to adjust to being so loose. ? Bulgarian: Built to 185 (195 last week) but they get super sketch today. Stopped there, then did 2x50ft walking lunge sets with 185lbs on my back as a finisher. Metcon: 7:44rx First Metcon of the week and I fucking blew up. 12-6 on the first snatch set, then 6-3 on MU.… Read more »
Bro…what about all this training consistency.
Huh?
No it was a compliment. Your training consistency and performance the last two weeks has been awesome
Ah ok, sorry. Annoying work day and just need my balls tickled from time to time. Thanks!
No idea what you’re saying here but cut me some slack. I’m feeling positive today.