Primary Strength Session
A.
Build to today’s heavy…
1 Pause Back Squat @ 33X1 + 3 Back Squats (no tempo prescription)
B.
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch Press from Receiving x 4 reps
C.
Every 2 minutes, for 6 minutes (3 sets) of:
Drop Snatch x 1 rep
D.
Build to today’s heavy…
Hang Snatch + Snatch
Drop after the hang snatch, and perform your snatch from the floor within 5 seconds.
Primary Conditioning Session
Three rounds for time of:
21 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups
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 minutes, on the minute, for 30 minutes:
15 Seconds of Max Effort Assault Bike Sprint
Aerobic/Gymnastics Skills Option
Five rounds for time of:
2 Legless Rope Climbs from Seated
10 Strict Handstand Push-Ups @ 40X1
15 Calories of Assault Bike
20 Calories of Rowing
PM Session
Aerobic/gymnastics skill
25:52 *only 1 seated LRC in rounds 4/5
A. 145kg – stoked with this!
Just did the squats today. Being smart about how much volume I’m putting in and feel my body is dealing with some type of flu.
A. Tempo BS + 3BS: Built to 195#
B. SOTTS: 45# all 3 sets
C. Drop Snatch: 65/75/85
D. Hang S + S: built to 115#
Conditioning:
12:32
*all 3 sets of thrusters unbroken
*kipping c2b: 15/8+7/8+7
* scaled Bar muscles ups w/ blue resistance band (50# resistance) – trying to get rid of that chicken wing!
4+3+2/3+3+3/3+2+2+1+1
Lackluster day, only did the strength:
A: hit 352, which was nice given my back but I think it used up what little strength it had
B: 66/88/110
C: 110/132/143 which might be a PR on drop snatch
D: hit 220 which was a struggle, with my back being spent, there is no connection between my lower and upper body so I’m really struggling with a stripper deadlift off the ground and keeping it close on the pull
Primary Strength Session :
A. 315#
B. Up to 85#
C. Up to 115#
D. 205# (Had a couple attempts at 225#)
Primary Conditioning Session :
12:56 Rx Last round of thrusters were tough
Primary Strength Session
A. 1 Pause Back Squat @ 33X1 + 3 Back Squats 195#
B. 3×4 Snatch Press from Receiving
45/65/75
C. 3×1 Drop Snatch
75/85/95
D. Hang Snatch + Snatch
135✅ 145❌
Aerobic/Gymnastics Skills Option
38:30
Strength
A. 405
B. Done
C. Done
D. 220. Right shoulder wanted to rotate inward. Stayed at this weight.
Conditioning
10:21. Replaced c2b with t2b.
Additional Assault bike
262 cal. Started this too soon after primary conditioning.
Primary Strength
A. Tempo BS + 3 BS – 300 (happy w/ this)
B. S. Press from Rec – 70# (heel comes up a little bit)
C. Drop Snatch – 115#
D. HS + S – 160# (focus on form next week)
Primary Conditioning
Rx – 18:32
Thrusters in 7s, C2B in 5s (switch to kip 2nd round), BMU in 2s & 3s
Still trying to build engine up so handling movements but getting tired and breathing heavy early on. Working on resting less in between sets but still trying to avoid failure.
AM Session
Low back was feeling a bit weird today so didn’t push the weight too much.
A. BS complex upto 140kg
B. 40kg
C. 60kg
D. Upto 95kg
Conditioning
9:50 rxd
Be smart over the weekend with your back!
Will do!!
Rough rough day mentally and physically
Squat worked up in 3×135 3×225 3×245 2×255 presidedx275 prescribedx295
Couldn’t get shoulder activated so I subbed drop snatch for OHS and hang snatch+snatch for hang snatch+OHS
Worked up to 185 felt unstable so stopped
Then metcon
Subbed bar for Dumbells at 50
And pull ups for strict chin ups and muscle up for dips
Got through a round and a couple chin ups and shoulder started to hurt so I stopped got a little mad then rowed a 2k Finished at 7:22
Are you already missing Mitch?
Lol could be
Sesh 2
24 rounder 32:17
Strength: A: Up to 270lbs B: Snatch Press: 65, 75, 85 C: Drop Snatch: 95, 105, 115 D: Hang Snatch + Snatch: 170 ties PR of this complex so took a chance and hit the Hang at 175 (Hang Snatch PR) but missed from the floor, quick rest then made it from the floor. Happy to be hitting 175/95% so consistently. Conditioning: 7:45Rx – UB Thrusters, C2Bs went 15-15, 10-5, Bar MUs 9, 4-3-2, 3-3-3. Splits were interesting: 1:48, 4:14, 7:45. Good day but these are all of my favorite things! ? Solid way to spend my Friday afternoon after… Read more »
She’s back!! Awesome work! Good to see you hitting those top numbers again!
Gymnastics: 25:00 with legless done from standing
Just keep it aerobic and throw in the accessory work. Brain dead stuff you don’t need to think about.
Good luck!
Missed Tuesdays Work so did Primary Strength and Conditioning from then.
For Time:
1000m Row
10 Hang Squat Cleans @ 225#
20 BMU
8:54 Rx
Today’s Assault Bike:
:15/45: x 30 = 341 Cals
Crushed the bike Jesse!
Conditioning
12:21 tore at 2 on the last set of bar MU and did 15 strict ring dips to finish it off
“DEVIL HORSE” conditioning = 270 cals
Well that was by far the worse one yet Tino!! Had to share that mustang with the wife so that didn’t help either!! But on the positive, it’s definitely getting better, if suffering at a higher Rpm is what you choose to call better!!
haha solid work dude! That one was spicy, your pushing the pace and seeing the gains. Keep it up!
Session 2
Assault bike-303 cal
Nice work sneaking over 300!
That was absolutely terrible haha
Primary strength
A)345
B)65/85/105
C)135/175/205
D)worked to 205
Primary conditioning
12:20 rough time on the pull up bar. Humidity is no joke
AAB – total 276 cals
Primary Strength A) 350. Felt really good here today. I think the metcon-ing only 3 days a week is really helping the gains. Best i’ve felt in close to two months B) 65, 75, 85 C) Up to 135 D) 175. Stopped here because it felt really good. I felt like I did close to what I was supposed to so I wanted to sleep on that. Went down and worked keeping that same feeling at a lower weight. Primary Conditioning 14:33. Felt good. Started with grips/wodies(never used them before). Took them off after second BMU because It felt like… Read more »
Everything seems to be going in the right direction! Keep up the great work!
Pause BS: Up to 315.
May have had a little more but this was my goal for the day so I’m happy. Half work day screws up my normal schedule a bit so I always feel a bit meh on Friday.
Snatch Press: 65-85-95-105lbs
Drop Snatch: 105-115-125lbs
Hang Snatch + Immediate Snatch: Worked up to 195lbs successfully. Hit 200lbs Hang Snatch, but missed the Full.
Called it a day.