Primary Strength 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.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
C.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk x 1 rep
Build from approximately 70% to today’s heavy single.
D.
Build to today’s heavy…
Jerk-Grip Overhead Squat
Barbell must be jerked from the front-rack position, and then overhead squatted. Do not bump the barbell to your back prior to the overhead squat.
Primary Conditioning Session
Four sets for times of:
40/30 Calorie Assault Bike
15 Toes-to-Bar
Ground to Overhead*
Rest 4 minutes
*Set 1: 15 reps @ 135/95 lbs
*Set 2: 12 reps @ 185/125 lbs
*Set 3: 9 reps @ 225/155 lbs
*Set 4: 6 reps @ 275/175 lbs
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.
Aerobic/Gymnastics Skills Option
A.
Every 8 minutes, for 32 minutes (4 sets):
60/40 Calorie Assault Bike
120-Foot Handstand Walk
6/4 Strict Muscle-Ups
B.
Every minute, on the minute, for 10 minutes (5 sets) for max reps:
Odd Minutes: 45 seconds of Alternating Pistols
Even Minutes: 45 seconds of GHD Sit-Ups
Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for max calories:
45 seconds of Assault Bike
These should be all out efforts!
Warm up: done
A.based off 280#. No missed reps
B. Done
C. Last rep at 210# failed 215#
D. Last rep at 155#
Conditioning:
Class turned the clock off but I tried to go off my wrist watch
4/5/4:40ish/6:30ish
10* 30ft handstand walks
Optional work in the am
A) 265/305/345/365/380/390
B) Tall jerks with the bar
C) Built to 310. Not feeling super quick on these jerks today.
D) Skipped
Primary Conditioning:
A) 3:30/4:15/4:35/6:41
Extra gymnastics work:
A) EMOM for ten mins.
Did 45 seconds GHD sit ups on odd mins then strict Mu on even mins.
Couldn’t get everything in….
D.
265
Conditioning
4:00, 4:05, 4:45, 6:50
All single C&J.
but still got some good work in Hudson. Nice job.
A. Done off of 415 B. 45/95/135×2 C. Started at 225, finished at 325#, attempted 340# missed it behind would have been a PR D. Built to 295# close grip destroys my shoulders (anterior) did my best Primary Conditioning 3:19 3:49 4:37 6:55- rested to much, just didnt want to fail attempt… Additional Work -Aerobic/Gymnastics A. Done took it kind of slow on the bike, our gym is a 100′ long so just went end to end unbroken each round…. made it under time cap every round with 6 strict MUs B. Done @tinomarini:disqus Got my ticket to come down… Read more »
I heard!!! So awesome, we will have a bunch of athletes in town then so it will be awesome for you to get a push before regionals. 340 would have been massive if you hit it! 325 is still pretty damn solid!
See you soon Mack!
Am Session A. My gym’s conditioning Every 5 min for 30 min 500m row 5 snatches Score is total weight lifted 4,335# 135-145-155-165-165-170(3) B. Gymnastics conditioning (modified for time) 2 RNFT 20 cal bike 100 ft hs walk 4 strict MU C. After coaching EMOM 10 min Pistols and GHD- done messed around with my GHD setting, these never feel right and I feel too much pressure on my back when I’m trying to move fast PM Session A. Back squat: 190/215/245/255×3 B. Tall Jerks: 35-55-65-65 C. Build to heavy split jerk : made 225, missed 235 D: build to… Read more »
Post a video of your GHD’s to see if we can help with setup.
I’ll get a video soon! Part of the issue is our GHDs I think. Really small pads don’t help 🙁
A. Back Squat *Set 1 – 5 reps @ 65-70% 195 *Set 2 – 3 reps @ 75-80% 220 *Set 3 – 1 rep @ 85-90% 250 *Sets 4-6 – 1 rep @ 90-95% 260, 265,265 Rest 3 minutes Four sets for times of: 40/30 Calorie Assault Bike 15 Toes-to-Bar Ground to Overhead* Rest 4 minutes 3:28- T2b UB, 10/5 3:56- UB and singles 4:35 UB and singles 4:37 UB and singles- biked slower this time and my cleans were a bit quicker. *Set 1: 15 reps @ 135/95 lbs *Set 2: 12 reps @ 185/125 lbs *Set 3: 9… Read more »
Strong work today Karla!
AM
Strength
A. 3×1 at 425
B. Done.
C. Finished at 315
D. Hit 285 then ran out of time, felt good though. Could have kept going I think.
PM
Conditioning
3:30, 4:25, 4:50, 5:50. Slow on the last bar
Gymnastics Accessory later.
AM B. Every 90 seconds, for 6 minutes (4 sets): Tall Jerks x 3 reps 85,95,95,95 C. Every 2 minutes, for 24 minutes (12 sets): Split Jerk x 1 rep 155, 160, 165, 175, 185, 195, 200, 205- felt slow, 210- better, 215 f- out in front, 215 same, 215 It’s like my body can’t figure out how to transfer power from my lower body to the upper body… grrr D. Build to today’s heavy… Jerk-Grip Overhead Squat 215- If I can jerk it I can Overhead squat it. B. Every minute, on the minute, for 10 minutes (5 sets)… Read more »
Post some video of your jerks on the FB page to see if were can help!
A. Back squat 185/215/240/250 (x3)
B. Tall jerks 66/75/85/95
C. Jerk 175 up to 235
Not very sharp today but they got better as the bar got heavier
D. Jerk grip OHS up to 200
Conditioning
1) 3:52
2) 4:24
3) 5:21
4) 5:16
Primary metcon done at 6 in the morning Shizzz hard to lift heavy weight so early haha but sometime body need something different hahaha
“shock the body”
haha yep that the sentence I was looking for hahahaha
On D.) I have been having pretty bad shoulder pain in left shoulder. Close grip ohs irritates the shit out of it and it’ll flare for days. Just got it back to feeling “decent” after that gymnastics option the other day with rowing, rope climb and the push press plus close grip ohs complex.
I’m assuming it would be smart and you’d agree for me to ohs with my grip that doesn’t irritate?
As I mentioned to a few others, bring your grip in slightly from your regular grip, it doesn’t have to be anything to narrow where it irritates your shoulder, just slightly narrower than regular. Then the goal is to gradually bring it in as your body gets used to the position as long as it dosen’t cause any irritation.