Primary Training Session
Mobility, Activation & Warm-Up
Spend 10 minutes rolling out the t-spine, lats and any other area that feels tight.
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 15-18/10-12 Calorie Row
Minute 2: 15 Thrusters (95/65 lbs)
Minute 3: 30 Double Unders + 10 Chest-to-Bar Pull-Ups
Athlete Notes:
We are starting the week off right with heavy lifts and a long EMOM. After completing your snatches and back squat you will get into a shorter, volume accumulation EMOM. Typically we will have these run 21 to 30 minutes. The main goal is to accumulate volume, but also to practice discipline. Don’t allow yourself to slack off or take extra rest. Build the discipline to start at the very beginning of each minute…even if you’re feeling fatigued and know you have time. When it comes to the amount of work in each minute, pick something that you could do unbroken and in less than 45 seconds at the start. You will want some time for transitions and we do expect times to slow by a couple seconds across the 21 minutes.
A) Done. Built to 110.
B) Built to 230.
C) Done. Sets of 8 at 275. First time squatting with decent weight in two months. Feels great.
D) Done. Last round burdensome. Nearly put me down.
Got to the gym late, long Monday. Just happy to make it in.
A. 15lb bar x2 /45/50/55×2
B. 95/110/120/125/135/140/145×2/150×2
I landed a bit toe-y on the second rep of 145 and 150 but felt good with these.
C. 205/245/275/225/230/230
Good job still getting in and doing what you had time for!
A. 75
B. 160
C. 245 275 305 3×8 with 260
D. 18 echo/15 thrusters/30 du + 10 bb rows
4 rounds short on time
👍
Warm up Done
A: 75, 85, 95, 105, 115, 115
B: 115, 125, 130, 135, 140, 145, 150, 160, 165, 175
C: 235, 265, 305, 275,275,275
D: done
✅
Warm FYI be
A 75×3 85×3 95 x 5
B 95×4. 105 x 6
C 170/190/210/180/180/180
D 10 cal Row
10 x 65 thruster
50 single
20 strict lat pulls on plate 16
Emom 24
✅ 💪👍
Mobility & warmup ✅
A. 45×2/ 65×2/ 75×2
B. 135×3/ 155×3/ 165×4
C. 255/ 285/ 315/ 255/ 255/ 255
D. Did half of the emom, yesterday I had a soccer game and I felt it
⚽️ 🌶🔥 good to see you playing other sports!
Warm up✅
A. Up to 105
B. Built to 195. Missed 205 on the final set
C. 295/335/375/320/320/330. +10lbs across all sets from last week
D. Done 16 on all rows. UB thrusters. UB C2B
Great work James!
Warm up done. That snatch warm up video is awesome. Really like that warm up. A) Up to 115 B) Up to 215 C) 275, 315, 365, 315, 315. Hip is still hurting a bit. Not sure if I should just stay off squats for a while or what. Never had hip pain before. D) terrible… Row – 18, 18, 18, 15, 15, 15, 15, 15 Thruster – 15, 15, 15, 10, 5, 6, 8 Du/c2b – 30/10 every round Don’t know what it is about these emoms, but I just can’t keep it together on them. I know part… Read more »
Scale back a touch more and see if you can sustain the full time. These are both physical and mental grinds, when you feel the discomfort coming push yourself further into it and get comfortable with the feeling.
That makes sense. I guess I need to put aside the ego and pride in not scaling the workout. Next week I’ll lower the number and try to stick to it throughout.
Still a little sick. Hopefully back to 95% tomorrow.
🙏🙏🙌🙌
A. Done
B. Built to #125
C. Did Box squats 165/185/205/175/175/175
D. This was hard but glad i was able to push through the entire EMOM. Subbed Thrusters for 10 Hang Power Clean and Jerks @85
Mental and physical victory!
Warmup and mobility done
A: did 2 muscle snatch at 65 & 70
B: did power at 85 & 95
C: did box 125, 145, 155, 125 for remaining sets
D: 10 cal bike, 15 push press, 10 pull-ups (still hard)
Good day!
Solid start to the week!
Hello! Yesterday I did a mix of Saturday’s and one of the Monday’s conditioning that I missed. Warm up done A) Nose breathing from Saturday with 14kg KBs, 15 cal Row and 10 cal Ski 3:58 – 4:05 – 3:55 B) Every 10 min x 30min 300 run (Trueform) 10 BBJO 15 PU 30 WB 15 cal Echo 7:00 – 7:10 – 7:35 C) Accessory Work from Saturday : 3 rounds 20 GHD 20 Pistols Today I traveled from NY to DC and I am working tonight, so I didn’t have time to work out. I’ll hit today’s session tomorrow… Read more »
Sounds like a busy schedule but you are making it work!
Thanks Hunter, I am trying get the best out of the situation 😊
A. Done at 20Kg
B. Up to 70Kg
C. 120/140/160/143Kg (3×8)
D Done Rx
Row – 18 cals across all
Thrusters – UB
DU/C2B – several trips, all C2B UB
Solid start to the week!
Thanks Tino. Felt really good this morning despite a broken toe. I broke it on Sunday night. Baby had a high temperature and I got up to get her some Tylenol. I stubbed my toe on the left foot and broke it. I set the toe myself because it was pointing to the left. That broken toe made the DU this morning very tricky. Oh well, just another obstacle. It’ll heal. Other than that I am moving quite well right now.
“I set the toe myself because it was pointing to the left”
Well i almost puked from this part, my stomach just can´t handle this
Amazing job still getting the work done, but take care of yourself and try to get better!
It didn’t feel great setting it that’s for sure. Feels a lot better now. Didn’t hurt too much during the workout, except the DUs. Those were a little tough. Thank goodness for ice and ibuprofen.
A. 45/65/75×2/85/95
B. 165×3/175×2/185×2/195×3
C. 255/295/345/295x8x3
D. Done RX
Row cals: 18/16/18/16/15/15/16
You can hold that 18 🙂
Typically I’d say you’re right but played softball yesterday and was sore in places I ain’t used to!!
Warm up done
A) up to 40kg
B) up to 65kg
C) 105-120-135-110-110-110kg
D) 5 rounds, strict pu instead of c2b and 12 th in the 3-5th rounds, 18 cal row
Not a good or bad day, just a whatever
Still money in the bank! Onward!
That’s what matters!
A. 45/75
B. Built to 185
C. 250/290/330/290/290/290
D. Scales to 12 cals echo bike and 8 C2B.
👍 🚲 🆘
A) Done
B) Built up to 165#, missed 1 attemp at 165#
C) 8 reps @ 285# (last week 280#), these were toughhhh
D) Changed to
1:00 work, 0:30 rest X 7 rounds
– Row
– 30 DU + max strict pull ups
Did some tricep extension for accessories.
Good start to the week!
A. 20/30/40/45/50/50kg
B. 60/65/70/75/80/82,5kg /85x/82,5x 😓 too heavy too fast.
C. 122,5/152,5/172,5/142,5/142,5/142,5kg
D. Scaled, 15-10-8, strict pullups & db thrusters. Du’s as singles + every fifth rep du. Getting there 👌
Progress! Nice work Simon!
A. Up to 45kg
B. Up to 77,5kg – failed 80kg
C.
135kg x1 (90%)
115kg x8x3 sets
D.
15 cal Row
10-12 Thruster 40kg
30 Lateral Jumps + 10 KB Swings
Fun start to the week!