Primary Strength Session
A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+
C.
Three sets of:
4-Stop Snatch Deadlift x 1 rep
(pause 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
Rest 2-3 minutes
Primary Conditioning Session
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep
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.
Aerobic/Gymnastics Skills Option
Three rounds performed at 80-85% of…
Row 750 Meters
20 Strict Handstand Push-Ups to 4″/2″ Deficit
40 Calories of Assault Bike
20 Strict Supinated-Grip Pull-Ups
20 Tempo Ring Dips @ 2111
Assault Bike Conditioning Option
Every 3 minutes, for 30 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.
Conditioning
Practiced a couple of workouts for a comp next weekend.
PM Session
Aerobic/gymnastics skills
43:38 rxd, that got hard!
A. Hit 95% at 171kg. Couldn’t quite get 102% at 182kg.
B. All snatches at 40kg working weight transfer and speed under the bar.
C. 90kg
Strength:
A: hit 400, missed 411, happy to hit 98% after not squatting for like a month
B: too lazy to convert kilos today:
70/75/80/85/92/95/98/102/105 108(f)/108(f)/108(f) wasn’t gonna let that weight beat me so I went a 4th time at it and got it, back and hips were pretty tired after squats so 95% was good for today.
DeHart: 10 complexes
Solid day of lifting! Great to see those numbers coming back!
A. Backsquat
210# (missed 215# – 98%)
B. Worked up to 115#
Missed 117.5 in sets 10, 11, and 12 (not being patient enough on my pull — even knowing that I’m having trouble correcting it)
C. 125/135/145
“DeHart”
Turned into a 4 min EMOM and stayed @ 70% (115#) — PT said no s2oh above 70%
Is your upper back feeling better?
Remarkably better! It is amazing how dialing things down and getting in some good mobility can actually speed up the recovery process. Who woulda known? Haha ?
Haha that’s crazy, who knew? ?
BS 375, missed 405.
Been focusing on upper body more than leg strength
Snatches, eh not to great today up to 185
Met con 11 reps at 165
Hspu condo 6/6/5/4/3
Bar mu condo 4X4,4,4 strict C2b, kipping C2b, bar muscle up
Aerobic gymnastics split all reps in half with Mary. Total time 30:00
Row splits below 1:50 and 20 cal bike was under 20 seconds everytime! Had to go back and look one time to make sure I didn’t just do 10 it was so fast
AM Session
Primary Strength
A. Back squat upto 180kg (97.5%) stopped there wanted to finish on a good lift
B. Snatch upto 107.5kg, missed 110kg a couple of times, my timing is a bit off bar is crashing into me
C. 4 stop snatch DL @120kg
Solid day all round luke!
Pm session after morning surf Today I feel somewhat “normal” again. Not where I was of course, but at least my legs weren’t collapsing under me:) little victories… A. Worked up to 190 lbs, failed 200lbs but I think it was mostly because I was not believing I could do it. My legs felt stronger again- lifetime max is 215 lbs, I can see myself getting back up there and more soon 🙂 B. Hit 115 lbs first try, up 5 lbs from earlier this week!! Lifetime max is 120. I am glad about this. C. All at 120lbs, I’ll… Read more »
Have fun surfing and look after your shoulder!
Primary Strength Session
A. Back Squat:
* Set 1 – 5 reps @ 55%✅
* Set 2 – 3 reps @ 65%✅
* Set 3 – 1 rep @ 75%✅
* Set 4 – 1 rep @ 85%✅
* Set 5 – 1 rep @ 90%✅
* Set 6 – 1 rep @ 95%✅
* Set 7 – 1 rep @ 101%✅
B. Snatch x 1 rep
89%✅ 92%❌
C. Three sets of:
4-Stop Snatch Deadlift x 1 rep @145#
Primary Conditioning Session
“DeHart”: 12reps
Aerobic/Gymnastics Skills Option
✅
Back squat PR!!!! Awesome work!
Well kinda? After i was diagnosed with 3 herniated discs. I started to calculate everyhting from my a post-injury back squat PR . If i calculate it from my “real” back squat pr its like 92%
But im happy about it . One step at the time, right?!
Definitely a positive! Great work!
Backsquat- 225,265,325,375, 395 miss 97.5%
snatch-145,160,170,184,195,200,211,21miss,218,225miss,255,235miss
Feeling pretty stiff… ran out of time. It was a long week strongman seminar tomorrow.
Stiff from the weeks work?
Yeah I’ve been following your programming for a couple weeks with a friend also, I didn’t rest day yesterday. I need to get better about that. I’d say It was a good training week though.
Strength
A. 250,295,345,390, 410 at 90%. Shut down after 90%. Weight distribution was shifting forward.
B. 155,165,180,195,205,215,220,230,235,245,260F, 260F
C. 260
Conditioning
12 reps. Thrusters felt weak today.
Additional assault shortly after conditioning
20,19,19,21,19,21,20,20,20,19
A. 260 – 20# PR
B. 120 (95%) Missed 125 twice.
C. 120/125/135
DeHart
8 complexes
Yeah Rebecca!! Congrats on the back squat PR!!
Primary Strength
A) hit 385(95%). Missed 415. Then missed 410. Felt like I had both of them though.
B)Hit 195(92%). Missed everything after, but felt great on the pull today.
C) 185, 235, 265
DeHart
11. Had to switch to splits on S2O on round 8. Loved this one.
Had a crazy business trip W/Tr and lost a lot of sleep so grateful to hit these percentages and feel good/safe while doing it.
Time to catch up on that sleep!
Nice work today.
A. 475 didn’t feel 500 today
B 255 92%
C. 275
Primary conditioning
15 complexes
A. Still going off 355 instead of 390. 195, 235, 265, 305, 325, 340, 360. Most I’ve hit since my knee
B. 125, 135, 145, 150, 160, 165, 172, 177, 185, 190f, 200, 200f. Bwst ive snatched in a long time.
C. 230
D. 10.
That was a tiring session hahah
Great day of work dude. Great to see those numbers coming back!
Not feeling the best today Primary Strength: A) 125# 145# 170# 190# 205# 215# current max is 225# but haven’t been able to get close for forever, I stopped at 95% because it was a struggle bus B) 70# 80# 85# 90# 100# 103# 105# 110# and then failed 115# three times, current max is 120#… I didn’t have much power to get it up there today C) used 115# for all three… I wasn’t sure how heavy we were supposed to go but I’m wondering if I should have gone heavier? Primary Conditioning: DeHart: I failed my second thruster… Read more »
Listen to your body and rest, its been a tough week. See how you feel tomorrow and go from there.Eat well and rest up!!
Thanks Tino, I will!
Aerobic/gymnastics
37:52rx.
good job 😀 my friend
A. Up to 285 (95%)
B. B. Up to 150 (95%)
C. 150-165-175-175
DeHart – 9
Morning session: Primary strength A) 195/235/265/300/315/325/335 no pr but consistently hitting numbers close-ish to my max B) ended at 225! Haven’t hit that since the open workout and I had to save it haha I was at the bottom for about 7 seconds and it felt like 7 years. Super happy to tie my max, went for 230 but I think I got burned out on the 225 lol C) done at 230 for all 4 sets Afternoon session: Primary conditioning “DeHart” – 12 rounds last minute got a little spicy haha Aerobic/gymnastics conditioning 48:47 big weakness workout for me… Read more »
Damn good day! Great to see those top end numbers!
Thank you Tino!
A) back Squat 365 lbs
B) snatch 245 lbs
C) 265 lbs
DeHart
10 Rounds
Gymnastic skill option:
38:00
*The hspu are still my weakness 🙁
Get on that strength accessory and upper body accessory work when it comes up!
Surprisingly felt strong today
A. 225-275-315-355-380-405-425(5# PR)
B. 155-170-180-195-210-215-225-230-240fail-250-260 felt good so took a few extra minutes and hit 265 for 5# PR
C. 265-275-285
DeHart
12+1 Power clean
Messed up and did a squat clean instead of power and forget one of thrusters so that slowed me down
Damn!!! What an awesome day! Looks like all the work in the last cycle payed off.
Congrats on those PRs!