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.
Primary-
A. 105×3/110/115×3/120×2/125×3/130×3/135×2/140/145/145 (felt great today!!)
B. 95/118/155/180/205/215/205/205 (squats are feeling stronger, working depth too)
optional-
all sets in 2:30-2:50 range (wasn’t really paying too much attention to the clock and took a while to walk in from the sled push-quads were smashed!)
Primary
A. 135, 155, 155, 165, 165, 170, 175, 175, 180, 180, 185, 185, 185, 185, 185, 185, 185, 185 (missed), 185, 185
B. 135, 185, 225, 245, 285, 305, 315, 285
Optional
Assault bike… only did 15 cals because I didn’t review the workout correctly
1:41, 1:37, 1:45, 1:50, 1:48, 1:52, 1:42
Same as Mr. Ingley’s response… below. The assault bike is definitely harder than the c2 rower (for me), but I love to embrace the opportunity to man-handle that piece of equipment!
Primary session
A. 52, 52, 55, 55, 55, 57, 57, 60, 60, 63, 63, 65, 65F, 65, 65, 67F, 67,67F, 67, 67
B. 50 x 4, 62 x 3, 80 x2, 92 x1, 102 x 1, 108 x1F, 108 x1, 102 x2, 102 x2
C. Completed
Optional conditioning – I died
Primary Session A. Every minute, on the minute, for 20 minutes: Snatch x 1 rep @ 70-85% 113/113/118/118/123/123/128/128/133/133 Minutes 1-10: build from 70-85% Minutes 11-20: stay between 85-90% 138/138/143/143/148/148/153miss in squat/153/158miss not aggressive/158miss arms gave out(errr) B. Back Squat *Set 1 – 40% x 4 reps #123 *Set 2 – 50% x 3 reps #133 *Set 3 – 60-65% x 2 reps #163 *Set 4 – 75% x 1 rep #193 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%… Read more »
A.110/110/115/115/120/125/125/130/130/135/135/135/135/140/140/145/145/150/155/160
Made All Attempts!!– my snatches have been feeling nothing but amazing these last few months- really worked on technique I hit a PR at 160# but I know I can do more!
B.105/125/165/190/215/230/215/215
Made all squats!
C.Optional conditioning here instead
2:30/ 3:00 /3:03 /3:09 /2:42 /3:00/ 2:52
**feeling pretty good about hitting these numbers at 7am following a 13 hour night shift with no sleep beforehand… Hell yes!!!
Primary
A. 105/105/110/110/115/115/120/120/125×4/130/130/135/135(missed)/135/140(missed)/
140/145
B.105/125/160/185/210/220/210/210
Optional
Rowed instead of assault bike since we only had one
2:15/2:16/2:16/2:30/2:36/2:40/2:25
Primary session
A. 165, 165, 175, 175, 185, 185, 190, 190, 195, 195
200, 200, 205 – knees, 205 – F, 205, 205, 210 – F, 210-F, 210, 215 – F, 215
B. 185×4, 215×3, 275×2, 325×1, 365, 395, 365×2, 365×2
C. Completed
Conditioning session done at 2PM @ PL
I felt assaulted again….
6am pilates- Power Abs and Buns! It was killer Was at 120-145 on snatches. missed 1 during the 20 min emom at 145 but I just did it again and made it… kept playing around at 145 after I was done to try to fix my pull. I’m starting to get it 🙂 I started squatting but my knee didn’t seem to like it once it got heavy so I did heavy reverse back rack lunges instead. 165 x 8 reps 185 x 8 reps 195 x 6 reps 195 x 6 reps 205 x 6 reps Conditioning was fun… Read more »
Primary:
A.155×4/165×4/175×3/185×3/195×3/205×2 missed one.
B. 155×4/185×3/245×2/275×1/285×1/315×1/285×2/285×2.
Optional:
A. Same problem as “Mike”, 1:28/1:20/1:33/1:40/1:45/1:30/1:32.
Primary:
A. Up to 235, missed 245. Too many misses, not a good snatch day..
B. done off of 420. no misses
Optional:
A. done. it was fun!!
A. 145×9 (missed one)
150×5 (missed one)
155×3 (missed one)
B. 125×4, 155×3, 185×2, 225×1, 255×1, 265×1, 225×2, 235×2
C. didnt have time
Optional training
A. 1:48, 1:34, 1:38, 1:49, 1:58, 1:52, 1:38
A. Hit all reps: 165×4/175×3/185×3/195×4/205×3/215×2/220×1
Snatches were starting to feel better, still working on my balance and distributing weight more evenly between my two legs
B. 155×4/185×3/245×2/280×1/325×1/340×1/325×2/325×2
C. Didn’t do but I spent a fair amount of time face down on a bench after the conditoning so that should count towards the Chinese rows right?
Optional:
Completed. Didn’t record times. The assault bike assaulted me.
Lesson/reminder of the day: Eating food is, like, really important and if you don’t do it bad things happen when you try to exert yourself.
Thanks for sharing your lesson of the day! I wasn’t going to eat tomorrow… but now I just might! 😉
A. Had 10mins to warm up from completely cold felt like shit 185 for a lot of misses and made 205 2 times out of 5 made 225 once missed 2 more and backed down to 205 for last single. Very inconsistent was tight and nothing was firing right
B. Made all reps but was a struggle based off of 445
optional
A. Done each round was 1:30-1:35. We only had one assault bike and 6 people so I rowed instead, we all misread the workout and did 15 cal instead of 20. My bad. 5 plates on sled.
A. 113/113/118/118/123/123/128/128/133/133 138/138/138/143 (miss)/ 143/ 143(miss) / 143( miss)/ 143 (miss behind)/ 143 (miss) / 143 (miss) I shouldve made the 143s but I wasn’t finishing and then as I got tired I did my jumping forward thing (ugh!) B. 123 x4 143 x 3 183 x 2 208x 1 238 x1 252 x 1 (I couldn’t hit this last week so I was happy it felt fairly good today) 238 x 2 238 x 2 C. Didn’t get to this Conditioning: Not sure exact times but all were under 2:30 (I’m 90% sure) with 225# on the sled (I… Read more »
A. Sets 1-10@ #105-115 one fail, Sets 11-20 @115-125 two fails, 90% was at 120 and felt decent, so increased and had two fails then finally punched it out for the last set
B. 4@85, 3@105, 2@135, 1@155, 1@175 Fail,1 @175, 1 @185, 2@175
C. Skipped to do optional
A. Optional
1:50, 1:57, 2:30, 2:30, 2:28, 2:52, 2:35 legs felt really tight especially during squats so did 14# wall ball and UB each set, and for sled push did #135 on it.
A. Sets 1-4 @190# no misses. Sets 5-7 @200# no misses. Sets 8-12 @215# no misses. Sets 13-16 @230# two misses. Sets 17-20 @242# two misses.
B. 4@185, 3@225, 2@275, 1@335, 1@385, 1@405, 2@385, 2@385# no misses
C. Done
Optional session:
A. Set 1- 1:42, set 2- 1:48, set 3- 1:48, set 4- 1:54, set 5- 2:00, set 6- 2:02, set 7- 1:54