Primary Training Session
A.
Every minute, on the minute, for 5 minutes:
Back Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 6 minutes (3 sets):
Back Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
B.
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
C.
For time:
30 Snatches @ 80% of 1-RM
Rest until the running clock reaches 12:00, and then…
D.
For time:
Run 1-Mile
60 Toes-to-Bar
Row 1000 Meters
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.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm @ 2111
Station 2 – Single-Leg Hip Bridge x 6-8 reps each leg @ 3011
Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way
B.
Four sets of:
5 Tempo Front Squats @ 30X1
Rest 15 seconds
10 Double Kettlebell Front Squats (24/16 kg)
Rest 15 seconds
15 GHD Hip Extensions
Rest 2 minutes
Assault Bike Conditioning Option
Four sets of:
60 second Sprint @ 90-95%
15 seconds rest
15 second Sprint @ 95+%
Rest 3 minutes
*Goal is to hold the same pace as you did on March 15.
Aerobic/Gymnastics Option
“Regional Nate”
Ten rounds for time of:
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
12 Kettlebell Snatches (32/24 kg)
Time cap: 20 minutes
Have a small partner comp tomorrow so did some practice for it. EMOM x 8 1 – 2 x 25ft HSW 2 – 2 Rope Climbs A. Back Squat, last sets were 375-395-395 B. Skipped Snatches, shoulder is a bit off and don’t want to aggravate it, testing the 30 reps wouldn’t go well. Aerobic Gymnastics ‘Regional Nate’ 7 Rounds + 15 reps (ie: CAP+55 for regional scoring comparison. In 2016 I was CAP+71 [6 rounds + 22 reps it looks like]) Went 2-2 then 2-1-1 on muscle ups the whole time, and UB HSPU, probably could have gone faster… Read more »
Nice work on “Regionals Nate”!
Good luck tomorrow, I hope your shoulder hold up!
A. 210/230/245/260/280/300/305/315 these didn’t feel good until I got to 305 lol
B. Done
C. 9:42 on the snatches @ 145. I was on pace for 8:00ish but I slowed down a lot between reps 12 and 22. Just not confident with snatches at those high percentages
D. 16:18. Subbed toes to bar for GHDS..I’m going a comp tomorrow that has toes to bar. My mile was 7:43 which I was super happy about. That’s fast for me on the assault runner.
Didn’t do any extra stuff. Didn’t wanna be burnt out for tomorrow 🙂
Nice work Vicky! Did you test these last time around? Trust your training and test yourself. You have nothing to lose. You won’t know until you try!
Good luck tomorrow, I probably would have recommended a rest day today though 🙂
I don’t think I tested it last time. I think it was while we were doing team training on Saturdays for midatlantic. Or I just don’t remember doing it lol
Primary
A) 230/250/270/290/310/325/335/345
Assault Bike Conditioning
41/35/29/30
(Last time- 35/32/31/29)
Conditioning – still cautious of the hand rip from earlier in the week but wanted to test an old workout we had that was hand friendly. Healing nice tho, should be good to go Monday
3 RFT
30 Cal C2 Bike
20 DB Alternate Snatch (50)
15 Strict HSPU
Time: 9:31
(last time- 10:42)
Some solid improvements here! Great to see (even with a torn hand) nice work dude!
Snatch primer ✅
Primary conditioning
C. Snatches at 220lbs 8:56 no misses most where power.
D. Switched the run for a 2k row.
2k (7:16)
TTB (15/15/10/6-4/5-3-2
1k (3:31)
14:56
Good week of finals?
Yeah it was alright. Had 2 of my 3 exams this week and a presentation on Monday followed by my last final Tuesday. After that will have a little break than start my summer internship for my summer quarter.
Crush that final exam!! Where’s your internship?
At Marysville, working on developing the competitive program/structure again. Hopefully bring back some of these 30 min emom suffering Wednesday’s haha
A. Front squat
220-340(92%)
B. Done
C.
Snatches@160
5:26
Did the mile on the bike as my knees are really tender from all the squats and cleans this week, not sure on the conversion, but my most recent mile was 6:52, so gave myself 7 minutes on the bike at a good pace, came out to around 4400m.
T2b: 4:54
Row: 3:58
Total: 15:52
Part A. Of the strength accessory and bike conditioning tonight.
Solid first session! Get after the strength accessory and Assault bike conditioning tonight!
A. 100-155kg
B. done
C. 6:42 with 85kg(6:48 last time) went little bit too hot and first 15 were all over the place but thought i’ll try different strategy
D. 25:55 (27:05 last time) or 13:55 if you take away the 12min
Got faster on the run and t2b by over a minute, row was couple seconds slower
3 hours later
1 mile time trial from Saturday
6:33 (7:10 last time)
Definitely feel the benefits of running on my conditioning.
Love these improvements!! Great work Petr!!
A. 275,295,320,345,365,390,410,415f
C. 11:50 @215. Finally made cap on this one.
1 minute shoe transition from lifters to metcons
D. 16:47
Great work making the cap…now you just need to work on your shoe transition 🙂
A. Done
B. Done
C. 10m48 at 95kg
D. 14m20
Seriously heavy legs today!
Plenty of extra rest and recovery tonight. Treat yourself to a massage or at least an EPSOM salt bath.
A. Every minute, on the minute, for 5 minutes: Back Squat *Set 1 – 2 reps @ 245 *Set 2 – 2 reps @ 265 *Set 3 – 2 reps @ 285 *Set 4 – 1 rep @ 305 *Set 5 – 1 rep @ 325 Rest one minute, and then… Every two minutes, for 6 minutes (3 sets): Back Squat *Set 6 – 345 x 1 rep *Set 7 – 365 x 1 rep *Set 8 – 385 x 1 rep B. Done C. For time: 30 Snatches @ 205# – 9:58. 2 mins slower than last time. First… Read more »
Nice work buddy. I know you’ve had a crazy few months, but its still nice to see you’re not to far off on those conditioning times. Hopefully things settle down so you can get back to a regular schedule.
Warm up turned into handstand play time. Back squats: 200, 220, 235, 250, 270, 285, 305, 320. 30 Snatches at 165lbs: 11:50. Last time 9:33. Snatches have been off and my shoulder isn’t 100%. So feeling a little defeated. It’s one of my favorite movements and it just hasn’t been clicking and if my catches are just a little off I can feel it. Rested until 15:00 and hit regional Nate. Last time just under 6 rounds and this time 7+2. Nothing here bothered my shoulder because everything was nice and tight. Fast and UB SHSPU and KB snatches. Making… Read more »
Pumped to see that PR on “Regionals Nate”! Now to do the most important stuff this week. Sleep, hydrate and eat.
10 am.
Wod qualifica Battaglia di Milano
A)
0–4 min
4 devils press 22.5 kg
8 box Jump Over
1 min stop
B)
21-15-9
DB front Squat 22.5kg
C2bar
30 DU
A) 73 Rep B) 5:44
5 pm.
30 snatch 78 kg
7:41 (last time 9:48)
Run — ttb— row
14 min. (16:44 but 1800 m run)
10-10-10-10-10-5-5 ttb
3:38 Row
Great work Michele! Those are some solid improvements!
A) 235/245/265/285/305/325/345/355 (93%), felt much better than Monday
B) Done
C) 8:48 at 192 – all power
D) 14:45 – 6:42 mile on the air runner, ttb were done around 11:00, row was 3:25. Thought I’d have more time between the snatches and the run to set up a rower and whatnot so lost a bit of time doing that, but I wasn’t too upset about having a little extra rest
SAO
A) Done
B) Done, kept the fs a little lighter at 185 and took them from the ground
Did you hit this last time around?
I didn’t, I was out in Denver so I didn’t do Sage either