Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 82%
Rest 2 minutes between sets
B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.
C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 77%
Rest 2 minutes between sets
D.
Four rounds for time of:
21 Deadlifts (185/125 lbs)
21 Pull-Ups
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:
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest 60 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible – but be sure to get full hip extension)
Rest 2-3 minutes
B.
Every 2 minutes, for 8 minutes (4 sets):
20 Front-Rack Walking Lunge Steps (24/16 kg)
50 Foot D-Ball or Sandbag Carry (150/100 lbs)
Aerobic/Gymnastics Option
A.
For time:
140/110 Calorie Bike Erg or Row*
*Begin the workout with 2 Legless Rope Climbs before moving to the C2; then perform 2 legless rope climbs every 2 minutes thereafter.
Rest 5 minutes, and then…
B.
For time:
140/110 Calorie Bike Erg or Row*
*Begin the workout with 2 Rope Climbs (with legs) before moving to the C2; then perform 2 rope climbs every 2 minutes thereafter.
Assault Bike Conditioning Option
Four sets of:
60 second Max Calorie Assault Bike
15 Thrusters (115/75 lbs)
Rest 3-4 minutes
Not the total time for each set including the 60 seconds of Assault Bike AND the total calories per set.
A.
Front Squats: 5×230/3×305/1×345/5×315
B.
Snatch Pull+Hang Snatch+Snatch: 155/185/205/215/225
C.
Back Squats: 5×300/3×340/1×380/10×320
D.
Did conditioning with class
CF Open 12.1 – 7 min max reps burpees
123 reps
Happy Birthday Tino!!!
Warm up done
A. 90-120-135-122.5kg
B. 60-70-80-90-95kg
C. 115-132.5-150-127.5kg
D. 9:19
I’m helping with local comp tomorrow so most likely won’t be able to train (might squeeze run in the morning). Im also away from Wednesday to Sunday next week. Shall i do Saturdays wod on Sunday and then Monday and Tuesday as normal? Thanks and happy birthday ?
I would hit some low impact aerobic and accessory work on a Sunday so you can train hard on Monday and Tuesday. Choose from the additional pieces that have been posted this week.
Have fun at the Comp!
Started doing mondays workout.
Got injured during the 20-30m sprints.
Most likely a small tear in my left hamstring. Unsure what to do for training while recovering.
Nooooooooo! Have you had it assessed?
Am.
A. @120,165,180,170
B. Upto 110lbs bit got 115 for the pull+hang
C. @165,190,215,185
D.(didn’t have my contacts in so was blind as a bat… lol I swear it slowed me waayyy down even just finding my grip!) around 8min
Pm. Strength A. Done
Training blind would have been interesting today!
Skipped AM Session to sleep in 🙂
PM
Openers and Activation Done
A. 195-255-290-255 (x5)
B. 155-170-180-190-200!
C. 245-280-315-275 (+5 PR, 10 RM)
D. 7:42
That extra sleep helped those squats. Congrats on the 10-RM!
A. 185/240/270/245-these were easier today.
B. 125/135/140/145/150 failed twice-these felt awful today.
C. 245/280/315/270
-Did a different workout with a friend today.
-Strength accessory done.
Taking tomorrow off. Going to Delaware for my alumni track meet. Should be interesting.
Video of today’s snatches?
– warm up done
– Front Squat up to 5×122.5kg
– back squat up to 10×137.5kg
– Snatch Complex up to 90kg
– Condo : my goal was to go UB. Unfortunately I broke before my last 3 pull ups in round 4! So all deadlift UB and pull ups UB UB UB 18+3. Time 6’07
So close to keeping everything unbroken
I haven’t posted much this week… but I’ve been working! I’ve just been busy! Wednesday- I hit some good solid jerks in the AM Conditioning-huge win here was doing this as prescribed. I just wasn’t feeling confident that I could push any of it. Maybe I didn’t feel the big push aerobically, but I was happy to build some confidence in myself. The cleans felt heavy today and I wanted to scale it down. Glad I stuck it out. UB squats and UB bar muscle ups for 3 sets (first set I failed my last one …. just got off… Read more »
Get comfortable and gain confidence with moving those heavy loads. You’re capable of moving that barbell.
Nice work Cheryl now look after yourself and make sure you’re recovering and eating well!
Primary
A) 215/250/290/270
B) 135/155/165/175/185
C) 270/310/345/285
D) 8:19
Aerobic / Gymnastics Option
11:03 / 13:06
*omg, cramped so bad in my calf on the second round haha. Lost almost a whole interval ?
Happy Birthday, Tino!
Also, took the FS down 10% today. Monday felt like I was collapsing midline to get the reps so wanted to build solid perfect reps and today felt great.
Thanks buddy!
Stay hydrated and make sure you’re adding some electrolytes to your water and extra salt to your food.
On it ?? Thanks!
PM Session: Front Squat *Set 1 – 5 reps @ 60% – 195 *Set 2 – 3 reps @ 80% – 255 *Set 3 – 1 rep @ 90% – 285 *Set 4 – 6-8 reps @ 75% – 235 (8) Rest 2 minutes between sets Six sets of: Hang Snatch + Snatch + 2 Overhead Squats Rest as needed & Build to today’s heaviest set 155/165/175/180/185/190 Back Squat *Set 1 – 5 reps @ 70% – 255 *Set 2 – 3 reps @ 80% – 295 *Set 3 – 1 rep @ 90% – 325 *Set 4 – 10… Read more »
Nice work Lucas. Play with starting a little further away from the wall with the higher deficit and see if that helps.
S1
Did the 140 bike Erg and 140 row
But with 6 box facing burpees into 6 bar facing burpees
Still don’t trust my arm for all that pulling
S2
240 for the Snatch complex
Back Squats off 455
Conditioning
6:15
First time doing pull ups in months. I know I hit the bar muscle ups unbroken on Wednesday but my bicep doesn’t need to close as much with muscle ups so I was pumped to do this many pull ups. Slowly getting it all back.
How did your bicep feel?
So far so good. Feeling good getting back into the mix.
Did Wednesday’s Yesterday, Resting Today. Catching up from FTD qualifiers. Press in Split: 65, 76, 85, 95, 105 Jump to Split: 155 Split Jerks: 185, 190, 195, 203, 208, 215, 223, 228, 235 (little press out here), 240, 248, 250F. Missed out front – was off on the dip. 240/248 were my best lifts. Conditioning: 3:34; 3:28; 3:24; 3:26 – UB Front Squats and Bar MUs. Happy with the consistency but my rowing could improve. Rows around 2:09 – 2:11. Trusted my legs on the clean to UB front squats and my ability to hit the Bar MUs UB but… Read more »
Going to crush those final qualifiers!!!
AM Session: Three sets of: Bulgarian Split Squats x 8-10 reps each leg @ 3011 Rest 30 seconds after each leg Medicine Ball Hamstring Curls x 15-20 reps @ 2111 Rest 60 Seconds Russian Step-Ups x 10 reps each leg Rest 60 seconds *Just used 25# dumbbells for the split squats and the step-ups (step-ups were to a 20 inch box). Still new to some of these movements so I am working on dialing in the mechanics before I worry about adding too much external loading. Every 2 minutes, for 12 minutes (6 sets): 100-Foot Front-Racked Kettlebell Carry (32/24 kg)… Read more »
Nice work Lucas, good to see your progress but I still believe you can pick up those dumbbells earlier 🙂
Primary
A. Done based 140
B. 70-70-72,5-75-77,5 PR 85Kg
C done based 170kg last series only 6 reps, my PR is 160
D. Done 6′
1 ub/ub
2 11/10 ub
3 7/7/7 15/6
4 7/7/7 10/6/5
2° session
Strenght and aerobic
A. Done based 122.5 kg
B. 60/65/70/75/80. My heaviest snatch is 85kg so very happy from this complex?
C. Done based 135.
D. 9:20 (grip on fire??)
SAO and bike later today.
Awesome work hitting 80kg for the snatch complex!!
Tino no dice today. Right shoulder starting hurting yesterday evening after those MU ?♂️. Seems I strained my AC ligament a little.
Also my last program day is tomorrow which works out cause I’m travelling stateside for the next 2 weeks. While I’m gone I’m going to do light loads with medium volume and work technique.
I’ll sign back up when I get back ??.
Good luck everyone and have fun!
Injuries are never good but it came at the right time with you travelling for the next two weeks. Please keep me updated on how you’re feeling and also with your trip.
I’ll be happy to throw some dumbbell workouts your way ?