Primary Strength Session
A.
Five sets of:
Dead-Stop Front Squat x 1.1.1.1.1
(let the barbell rest on the pins for 5-8 seconds between each single)
Rest 2-3 minutes
Build to today’s heavy 5 rep set.
B.
Build to today’s 3-RM High Hang Snatch
Drop back down to 65%, and then…
C.
Build to today’s 2-RM Hang Snatch from Mid-Thigh
Drop back down to 65%, and then…
D.
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
Primary Conditioning Session
Four rounds for time of:
60 Double-Unders
6 Overhead Squats (205/135 lbs)
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.
Strength Accessory Option
A.
Three sets of:
Barbell Hip Thrust x 8 reps
Rest 30 seconds
Single Leg Banded Leg Curl x 8-10 reps each leg
Rest 60 seconds
B.
Three sets of:
Lunge Position Landmine Press (right arm) x 12 reps
Rest 30 seconds
Landmine Row (right arm) x 12 reps
Rest 30 seconds
Lunge Position Landmine Press (left arm) x 12 reps
Rest 30 seconds
Landmine Row (left arm) x 12 reps
Rest 60 seconds
Assault Bike Conditioning Option
“AB 10”
For max calories:
10 Minutes of Assault Bike
*Please note total calories and average RPM for the 10 minute piece.
Conditioning
Scaled to 95#’s(…so easy. It’s hard for me to hold back sometimes. ??♀️ )
9:24 (tryin to have this baby by doing all the du’s) ?
Strength from a few days ago
Single arm dB bench and row @35
Primary Strength
A. 85/95/125/130/135
B. 75
C.85
D. 105
Strength Accessory
A. 125/135/135 hip thrust, green rogue band
B. done @ 50#
A-205
B/c/d125/145/175 it’s been a little while since I’ve snatched heavy, so it was nice to just move well
E-7:37 too conservative
Strength
A- done at 105
B- done
AB this evening. Cuz I’m so good at it ?
A. 250
B. 205×3
C. 215×2
D. 245×1 BARELY missed 260 -_- it will be mine soon.
Strength accessory
A. 185 for bb hip thrusts. Banded leg curls done.
B. Done
Not doing cardio is awesome. Haha
Haha! I like it! Another off season of gains. Keep up the great work!
A) Built up to 265
B) 175, 205 didn’t pull from the ground my trap was acting up
Endurance bike got 130 cals avg Watts 295 rpm 60
Look after that trap Jordan. I hope you feel better today!
A. 185-225-235-245-225
B. Worked up to 145lbs 3RM High Hang
C. 155lbs 165(1)(f) 2RM Hang
D. 165lbs 175(f) 1RM snatch
E. Metcon I used 145lbs for the OHS
Time- 5:51 was happy to overhead squat that in a workout. I’ve been timid with my shoulder but it felt pretty good.
Accessory work: I did the landmine portion only due to time.
Good to see you able to move that heavier load overhead. Nice work Sean!
Am) Worked out with Class
Worked weaknesses
Primary Strength
A) 225/245/255/255/255×3… Well that was rough
B)185
Hang- 195
Sn 225
Well under what I’ve done but got some good reps in with a rough feeling body
Primary Strength:
A. Dead Stop 300×5 and 315×3
B. High Hang x 3 @ 200 (Definitely a PR)
Mid Hang x 2 @ 215 (Couldn’t hang onto 220 for 2.)
Snatch x 1 @ 250
Strength Accessory
A. Thrusts (225/225/245)
Curls Done
B. Landmine work @ 35/45/45 on end of BB
AB-10… don’t have an assault, just an old rickety airdyne that doesn’t count sheet. So I went hard for 10 minutes. Pulling the trigger on the real deal soon.
Been feeling like I’m entering a good phase. Body is feeling healthy and strong. Thank you everyone.
So good to hear your healthy, training hard and having fun. Making lots of progress with more to come!
Thanks coach!
Dead stop FS 275
3RM high hang at 195 PR
Mid theigh snatch 2RM 205 PR
Full snatch 220 real excited for this. Today was a real solid day. PR all variation of snatch
Conditioning 12:49. Was feeling really good until the 3rd set and my upper back shoulder couldn’t support it OH so had to go broken.
Strength work
Wow!!! Solid is an understanent this was a terrific day! Congrats!
S1
AB-10
198
🙁
Landmine work
S2
Deadstop Front Squat x 1.1.1.1.1
335
Hi Hang x 3 @ 225
Hang x 2 @ 245
Snatch x 1 @ 265
Conditioning
4:34
Moving on the conditioning! Great work!
Ahhh two calories off ?
Lol way more impressive with your body weight buddy. 225 has no chance at body weight Cals 🙁
Morning session
A. 125/155/165/175/185
B. 115 x 3 – 125 x 2
C. 140
D. 145 and failed 150 booo my shoulders were tired
Jerk work from Wednesday
Press: 55/65×2 sets
Push Press: 85×3 sets
Jerk x 3
Sets 1-3: 145
4-6: 155
7-8: 165
Pegboard work
PM
Conditioning
5:23
What’s the reason for doing pegboard?
I had never done it before and I wanted to feel cool like the main team doing regionals prep ?
Strength
A. 315. 4+1. Struggles with last rep.
B. 205
C. 225
D. 240
Conditioning
5:02. Ohs unbroken. Off day for dubs. Can clean up the dubs and have this one around 4:30.
Solid day Tyler!
Deadstop: 185-215-235-245 (failed last rep), then stayed there and did the exact same thing on the last set. These didn’t feel good and upset my back a bit.
High hang triple: 155lbs
Hang double: 185lbs
Stopped there to work it out and hope for a better Saturday.
How’s your back?
Didn’t have mich today so just hit the PC. Scaled it to 165 and hit it in 10:32 unbroken double unders. OH mobility is a weakness.
Nice job squeezing a session in!
Primary Strength: A. 105/115/125/135/145, don’t have pins so used boxes, these are newer to me they kinda sucked, but I know this is my biggest weakness is out of the hole in squats B. 95 C. 120 D. 115 shit the bed here, 115 felt snappy and good then loaded bar to 120 and picked it up and got in my head, I’ve always been better from the hang so working on the floor 1st pull, I’ve hit 125 from ground and 130 from hang before so not too disappointed since this is first heavy snatch since the Open Primary… Read more »
Any video of your 120? If you have it post to the Invictus Athlete FB Page!
not of the single, just the double from the hang
Second session
Bike option
191 calories (69-70 rpm)
Strength accessory
Did landmine press and rows
Bar + 20kg, 25kg, 25kg
Primary Strength:
A. 135, 165, 185, 205, 225
B. 105
C. 135
D. 150
Primary Conditioning:
4 Sets:
15 Cal. AB
6 OHS (135)
6:48
Session 1:
Primary strength
A) 185/205/215/225/235 these got hard!
B) went to 165
C) 185
D) 215 snatches felt good today. I stopped right when my technique felt like it was going to break down
Strength accessory
A) done 185 on hip thrusts
B) done 35lbs on end of bar
Session 2:
Primary conditioning
6:16 everything was unbroken. Happy with this since heavy overhead squats are a weakness for me.
Good day today!
Seems like your hard work is paying off, nice job on those OHS!
Thank you Tino! Slowly getting more comfortable with heavy ohs haha
Primary strength:
3×225 high hang
2x 240 mid thigh
1x 255 snatch.
225 for deadstop front squats
Primary conditioning: 6:10 as RX
Should be faster…
I had to fix my hair a couple of times… I washed it last night cause we did Douvle unders Wednesday and I thought for sure we wouldn’t do them again today! Hair came undone a lot hahah
Shave it!!
A. 225/235/235 (A lot more challenging that I anticipated. Started too heavy so only did 3 sets. That 5-8 second pause is a game changer)
B. 225
C. 245
D. 255 (missed 265 twice that I should’ve hit, right arm was too slow to lockout)
Primary Conditioning: 4:58 Rx (goal was sub 5 so I’m happy with it. Power clean to squat jerk every first rep which helped save time and energy. OHS unbroken and only 1 trip on dubs)
Great work today dude, nice work going sub 5 in the conditioning!