Workout of the Day
Primary Session
A.
Eight sets of:
Dead-Stop Front Squat x 1 rep
Rest as needed
Look at last week’s results and attempt to make each set 5-10 lbs heavier.
B.
Every minute, on the minute, for 15 minutes:
Clean & Jerk
Minutes 1-3 – 60%
Minutes 4-6 – 70%
Minutes 7-9 – 80%
Minutes 10-12 – 85%
Minutes 13-15 – 90%
C.
For time:
15 Ground to Overhead (155/105 lbs)
30 Strict Handstand Push-Ups
10 Ground to Overhead
20 Strict Handstand Push-Ups
5 Ground to Overhead
10 Strict Handstand Push-Ups
D.
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 – 225/135 lb Banded Deadlift x 10-12 reps @ 10X0
(drill courtesy of Mark Bell – stand on a band looped around your barbell and complete the 10-12 reps as quickly as possible)
Minute 2 – GHD Hip Extensions x 15 reps @ 1010
Minute 3 – Toes to Bar x 12-15 reps
Same as last week…get used to the movements and perfect your movement quality.
Optional Additional Session
A.
Three sets, not for time, of:
Freestanding Handstand Hold x 60 seconds
(accumulate the time in as few sets as possible)
L-Sit x 60 seconds
15′ Legless Rope Climbs x 2 reps
B.
Every minute, on the minute, for 12 minutes:
3 Squat Snatches (155/105 lbs)
3 Muscle-Ups
A. Up to 165
B. 105, 125, 140, 150, 160
C. 22 min…SHSPU, the struggle is real
A. 135,185,225,275,315,325,335,350
B. Clean and Jerk
185,205,225,245,265,285,305f,305,315,330,345 PR#10,360f,
Clean 360,370f,375f,380f
C.10:22 *All congested….just getting through WOD
D. skip
A. Kicked it all off with my other squat cycle. Theeeennn…built to 180. 10# more than last week – still need work.
B. Work to 175 for last ones
C. WOW – epic weakness for me. 18:39 – mostly standing around grossness
D. Skipped DL due to cycle I’m on. Rest done.
Optional:
Got almost all my sets done in 2 attempts, legless gettig better.
Decided that my shoulders would not have this Emom so I did 1 min MU, other min Sn alt for 12 minutes. Smoky shoulders.
A) 225, 275, 305, 325, 345, 345, 350, 355
B) No misses. Finished at 290 lbs.
C) 8:58 rx. Went 3×10 first set and was able to maintain shoulder endurance throughout workout.
D) Done
A) Free standing handstand holds need more work! Struggled with those.
B) Done.
C) Maintained pace except for rounds 6, 7, & 8. Need to transition quicker.
Session 1
A. Up to 350
B. 185-275.. Had 1 slip up at 265 but it was just lack of focus, reset and hit it
C. 11:56.. Shoulders were totally fried here.. C&J were solid but finished with 2’s and 3’s on SHSPU
D. Done
Session 2
A. Done
Shoulders were super fatigued so I just took about 15 minutes and lightly worked on some MU’s and other gymnastics instead of the EMOM.
Session 1
A. Built to 300
B. No misses last sets at 280
C. 10:30
D. Done
Session 2
Only did the snatch and MU EMOM did it no misses
Had to do all in one session…
A. Up to 185# higher than last week an went belt less these are really hard for me
B.125(2)-135(2)-145(2)-155(3)-165(3)-175(3)-185 just because 🙂
C. 9:25 rx I really don’t think I’ve felt a shoulder burn like that before
D. I like this little emom 12/15/15 for each part
Session 2 part A.
A. Accumulated minutes. Handstand holds have gotten so much better I still move my hands around a lot/l sits 30-15-15/ legless are getting better
Last week I took on a little too much volume so I’m trying to train a little smarter this week but will also have some scheduling conflicts with work. Session 1 A & B) Skipped – separate oly program tomorrow C) 13:03. I’m thrilled my shoulder let me get through this one! Session 2 D) 12 reps & probably too thick band/15/15 Optional A) Handstand holds averaged 30secs each but I accumulated 60 secs x 3. Skipped L-sit because of part D right before. Legless rope climbs felt good and fast. Optional B) Just added back in ring muscle ups… Read more »
A. Different squat cycle
B. 105, 120, 135, 145, 155
C. 8:37
D. Done
Optional
A. HS- done in 3 or 4 sets each time
L sit- 2 sets of 30 sec
Legless rope climbs done
B. Done. Went every 90 sec.
only had time for 1 session today. think im gonna scale back on volume this week – my right shoulder is super inflamed.
A. worked up to 220#, all sets increased from last week.
B. 125/148/168/178/188#. no misses, but didn’t feel super solid d/t shoulder.
C. 9:49 RX
D. DL: 12/10/12 (used a thicker band this week!); GHD 15/15/15; T2B: 12/15/15 (these are feeling GREAT)
E. worked on legless rope climbs, they’re definitely one of my goats.
Session 1:
A. Up to 147kg. Failed this weight last week.
B. 85kg, 100kg, 110kg, 120kg, 125kg. No misses.
C. 16:48
Did 20-15-10 HSPU
D. Done
Session 2
A. Done
B. Done. Had to skip the 9th round.
Optional:
A) hs holds : all in two sets
L-sits: 2 sets, 3 sets , 4 sets last two
B) snatch / mu emom
40. 40
38. 41
36. 46
38. 44
42. 54 ( broke mu 2/1)
42. 56 ( back unbroken)
Primary:
A) skipped/ knee still bothering me in deep heavy squat
B) power cleaned all: worked up to 235# no misses
C)10:48
D) deads all 12
T2b 15 all unbroken
A. 185-225-255-285-315-335-345-355(+40 from last week)
B. 200-235-270-280(supposed to be 285, added wrong plates)-300(missed the jerk on min 14, got 15, tried a makeup at 16 and missed that jerk too)
C. 9:14
D.
Optional:
A.
B.
A. Never did these before… 205/215/225/230/235/245/250/260
B. Cnj @175/205/230/245/260 haven’t gone this heavy that quickly in a long time
C. 8:57 singles then 10s for hspu until last set of 10 did 3/3/2/2
D. Done
-sean 5’8 #158 #mid-atlantic
A) regular front squats
-315
-325
-345
-355
-365
-385
-405
-415 (PR)
B)
No Jerks
215×3
255×3
285×3
305×3
325×3 (all misses)
C) 7:58
D) Completed
Session 2
A) 18:25 (HUGE Weaknesses)
B) All rounds sub 35 seconds
A. 210/230/260/270/285/295/310/325
B. 3@ 200, 3@230, 3@265, 3@280, 3@295 despite a shaky shoulder, no misses…
C. 10:22, aimed for sub 10
D. Complete 12 dead, 15 ext, 15 ttb
Additional
A. Handstands: 3sets / 2 sets / 3sets (pr freestanding hold 35sec)
L-sit (sucks at these): 4sets/4sets/3sets
Did towel strict pullups
B. Complete rx… ouch lol
A: 100,115,120,125,130,135,140,145kg.
B: 95×3,110×3,125×3,132,5×3,140×2,145kg.
C: 12.50. CnJs felt like a breeze, this amount of sHSPUs just stops me completely.
D: Done with 10 banded deads, 15 GHD B.E. and 15 T2B.
A. 155-205-245-275-295-315f-315f-305
B. 195-225-260-275-290, Cleans only
C. 13:38
11/4
3s
6/4
3s and 2
5
Singles
D. Back tightened up on me
M/174/SouthCen
Something wrong with your wrist or shoulder, buddy??
Body is just not responding well to the volume quite yet, unfortunately.
Ah, right. I have had to remove a few bits here and there too. It will get better 🙂
Filip is right dude. Look after yourself and adjust based on feel. More is not necessarily better if your struggling to recover.
A.205-215-225-235-245-265-275-280lbs
B.1175-205-235-250-260lbs
C.11:07
D.Done
@cj_martin:disqus Our team qualified for regionals in the southwest. We were planning on going, recent news our top girl will not be competing for the team due to an injury. Our team has decided to do the honorable thing and has crunched the numbers with adding our new third girl to our team we would not qualify as the team we would send. We are respectfully going to decline our invite so that team that earned it will have this opprutunity. A couple of us are sitting right outside the top 20 for this year. Should those individuals continue the… Read more »
A lot of respect for this, one hell of a decision to make. Couldn’t have been easy for you guys. Hopeful that your individuals make it in!
Thanks Matt it was a very hard decision but the right one. I am very proud of my athletes as they have some pretty darn good heads on their shoulders!