Workout of the Day
Primary Session
A.
Every minute, on the minute, for 20 minutes:
Snatch x 1 rep @ 70-85%
Minutes 1-10: build from 70-85%
Minutes 11-20: stay between 85-90%
B.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 85% x 2 reps
*Set 8 – 85% x 2 reps
Rest 2-3 minutes between sets for the last four sets.
C.
Three sets, not for time, of:
Chinese Rows x 6 reps @ 22X0
(make these heavy, pause two seconds between reps)
Rest as needed
GHD Hip Extensions with Arms in “Y” Overhead
x 12-15 reps @ 2021
Rest as needed
Optional Additional Conditioning Session
A.
Every 5 minutes, for 35 minutes (7 sets), for times:
20/15 Calories of Assault Bike
15 Wall Ball Shots (30/20 lbs)
20-Meter Sled Push (heavy – should take 20-30 seconds)
Treat each set like an individually scored event…go hard.
Session 1:
A.
80kg x4, 85kg x 3, 90kg x 2, 95kg
100kg x 7 (3 misses).
B. 75kg, 95kg, 125kg, 140kg, 160kg, 170kg, 160kg, 160kg
C. Done
Rows: 80kg
Session 2:
Did Team Event 6 from 2013 regionals:
One male and one female:
100 DU´s
50 HSPU
50 T2B
50 S2OH 155/95
30m walking lunges
A) worked up to 200 by the 10th set, worked up to 220 by the 20th set
B) Based off of 430 lbs. Hit every percentage. No misses.
C) Done.
A) Finshed rds 1-5 under 2 mins. Rds 6-7 were at 2:05. This hurt!!
Woke up this morning super achy, sore throat, very very little energy, even after 9.5 hours of sleep! Rested the whole morning/afternoon (hello dexter marathon) in the hopes of being able to go in this afternoon for the strength portion but still not up to it. Hoping to be able to do light work tomorrow!
Get better soon!
Went into this so freaking sore A.105(3)-110(2)-115(5)-120(3)-125(3)-130(2)-135-140-145 5# pr! So much more there stopped myself because I was sore and not risk and injury. Not all of these snatches were pretty but I have to say from 135-145 my technique kicked in and they were solid very happy! B. I’m never going to be happy with my squat blogging on here cause you gals can squat but I’m getting there form and technique are feeling better 135-155-175-195 215-225-215(2)-215(2)-220(2) the 215 felt too light so added another 2 at 220 D. 15 cal row/15 unbroken wallballs/and then an increase sled (220/245/270/295/320/345/370)… Read more »
Yay PR! 🙂
A: 125-170, No misses but Snatch definitely my weakest movement
B: 175-315 Squat felt solid today
C: solid, good stuff
Optional
Was 2:00-3:00 on each round but had to sub sprints for row as I don’t have rower in my garage gym. Most of my evening sessions are in my garage gym
A)130-160lbs. Failed one rep at 150.
160-170lbs. Failed one rep at 165 and one at 170. But 3 successful lifts at 170 after that 🙂
B) 125-260. No misses. These felt much better than last week.
Optional A) did 7 rounds for time instead due to time constraints. Talk about a quad killer!!!!
So glad I lived it up yesterday because today was a tad rough! Trying to be smart and not let myself get depressed on the lifting part/dealing with injury crap. All work in one evening session: Optional A) Sooo literally ran straight into this one with no warm up after getting my eyes dilated at the eye doctor. We were also outside so I wore sunglasses but still could hardly see what was going on haha. Rowed instead of biked (Assault bikes should arrive next week!) and pushed way too heavy of a sled that ended up taking 20-30 secs… Read more »
Hang in there!!!:(
A. Hit all my snatches including 3 at 90%! Except last 2 at 90%. Tired?
B) Done. Hit all percentages.
C) Done. Love me some Chinese rows.
Optional:
2:27/3:00/3:30/3:07/3:03/2:48/3:09. Did I mention that I use an airdyne from the 1800s? Because I do. But I work with what I have 🙂 NASTY ONE!
A. off of 245, got 1 rep out of about 4 tries at 220. Back felt a little tweaky from something last thursday. moved my grip a little wider and this actually made the lifts feel overall better than usual.
B. low back wasnt into it do i stopped after the third set.
C. Done
Calling it a day.
A: First ten sets from 85-100kg, last ten sets from 100-110kg. All decent lifts.
B: 80×5,100×4,120×3,140×2,150×2 no breaks. Then 170×1, 180×1, 170×2, 170×2. All kg.
C: Done
Optional: Did a partner wod, relay style. 1 lane of prowler push, 200m ski ERG, 1 lane back with the prowler. 5 rounds.
A. 175/175/185/185/195/195/205/205/215/215/215/215/215/215/225
B. Yesterday front squat @315
C. 5rft : 4 bar mu, 3 cln jerk @225… 7:20
D. Accessories complete + L sits
Yesterday additional complete
A. Just sub 2min
B. All sub 2min
A- 195/195
215/215
225/225
235/235
240/240
245/245
245/245
250/250 missed one behind me but completed lift within time limit
255/255
255/255
B- 4/185
3/225
2/295
1/345
1/385
1/410
2/385
2/385
C- done
Sessession 2
A- completed each rnd under 2:20
AM session A-195/195/200/200/205/205/210/210/215/220/225/230/235/240/245/250/255/260/260/260 felt really heavy today, been lacking motivation.
B-
175/225/285/330/375/395/365/365
C-
Done
Pm later
I need to start posting more often.
SouthWest/AZ
Session1
A. 185,185,190,195f,195,200,205,210,215,220,225,225f,225,225f,225,225, 225f,225,225f,225f
B. 195,240,315,360…405,235,405,405
C. Skipped until later
Session 2
A. 185-190-195-200-205-210-215-220-225-225-230-230-235f-235f-235-235-240-240f-240-245f. Snatches felt heavy today, really had to dial in technique.
B. 165-205-265-305-345-365-345-345
C. Done
I don’t know if I’ll do the additional work. I didn’t eat enough yesterday and my intensity and energy are low. I’ll come back in and see how I feel.
Let’s go ruben! You got this man, you think at regionals you will feel 100%? You may not feel the best but if can bro get that work in. It will pay dividends even if it’s not a great session
I did a scaled version but got some work in, thanks for the push bro!
There you go! And anytime, we all have the same goal and it’s not an easy one. We need all the help we can get when we’re not feeling up to it. Keep fighting bro
A.170~205lbs
B.170-210-275-315-355-380-355-355lbs