Click here for the 2017 Regionals Prep Program!
Primary Strength Session
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 9 minutes (6 sets):
Muscle Snatch x 2 reps
Build each set to something heavy for today.
C.
Build to today’s 1-RM Snatch from 2″ Below Knee
(pause for 2 seconds at 2″ below the knee, then snatch; build in load until you find today’s 1-RM)
Primary Conditioning Session
Off-Season Conditioning
For time:
150 Double-Unders
50 Thrusters (95/65 lbs)
30 Chest-to-Bar Pull-Ups
OR
Granite Games Qualifier Prep
Five rounds for time of:
15 Thrusters (115/75 lbs)
15 Chest-to-Bar 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.
Aerobic/Gymnastics Skills Option
A.
Three sets of:
800 meter Run (True Form if possible)
2/1 Legless Rope Climbs from seated
50-Foot Handstand Walk
3/2 Legless Rope Climbs
50-Foot Handstand Walk
4/3 Rope Climbs
Rest as needed
B.
Every 3 minutes, for 9 minutes (3 sets):
GHD Sit-Ups x 45 seconds
Assault Bike Conditioning Option
Twelve sets for times of:
15 Calorie Assault Bike
Rest 30 seconds
PM – primary
Back squat 200kg 1RM
5/140, 3/160, 1/180, 1/190kg
Muscle snatch 40/45/50/55/60/65kg
Paused snatch up to 75kg — makes me depressed seeing chicks snatch more than me
Metcon – off season 6.33 rx
Primary Strength
A. 230/260/295/310×3
B. 135
C. 165
Primary Conditioning
14:52
Thrusters in 6s and 5s
C2B in 6s and 2 sets of 3
AM accessory work
Single arm DB rows 2×8 each arm 30kg
KB sotts press 12kg each KB
3×100 ft OH yoke – 60kg + 2x12kg KB on bands
3 x front rack Bulgarian split squats 40/50/60kg
1 L-sit legless rope climb
Conditioning
Assault bike sprints 12×15 cal
Rest 30s
40s/45/40/50/50/42/47/43/43/50/44/52s
Strength:
A: 257/297/336/356/367/380
B: 88/110/132/143/154/fail 165
C: up to 220 (90% 1rm), failed 231 three times
Conditioning:
Off Season: 7:00
GHD accessories: 22/23/24
Primary Strength
A. Back squats 120/135/155/3×1@162.5
B. Muscle snatch upto 2×65
C. Pause snatch upto 95kg, shoulder and wrist felt good but still taking it easy on them for a while
Off season Conditioning
5:58 modified thrusters to 60kg front squats
Primary strength:
A. Back Squat
5 @ 220
3 @ 255
1 @ 290
1 @ 300
1 @ 310
1 @ 310
B. muscle Snatch 2 x ev 90 sec x 6 sets:
All sets done at 85lbs
C. Build to heavy pause Snatch: 145
Primary Conditioning:
5 RFT:
15 Thrusters (75)
15 C2B
Time: 12:56 (All thrusters UNB)
Primary Strength Session
A. ✅ i back squat today for the gorst time after injury so i lowered the % a bit
B. 55/65/75/85/90×1 (failed second)
C. 135#
Primary Conditioning Session
Off-Season Conditioning: 6:39
Aerobic/Gymnastics Skills Option
A.✅
B. GHD sit ups 25/24/23
Backsquat:
Had a hard time hitting the % after the assault bike this AM, but did the final 3 sets at 85% (330) instead just to get the work in.
Also just got some romaleos and learning to squat in those hoping to activate my posterior chain more. Haven’t used lifters in well over a year.
Muscle snatch: built to 155 for 2.
Snatch below knee w/pause: 180 and called it. Ran out of time. Didn’t realize Nike gym closes at 7pm on Friday.
Metcon: 6:31rx
*metcon
150du
50 thruster
30 c2b
Primary Strength
B. 155#
C. Rough day for snatches. Only hit 185#
GG Conditioning – 10:38 RX
Accessory Part B – 20,21,20
Back squats done at weights
Muscle snatch up to 125
Pause snatch up to 230
Granite games con
9:51 ouch
Back squat-175/200/220/230/240/250 (5#from pr…this is positive!)
Muscle snatch-85/80/85/90/100/110(PR!)
2″ below knee snatch- built to 140#! PR for below knee with pause for sure! So pumped about this!
GG conditioning- 9:28 9/6 for thrusters 10/5 for c2b cept last rd 8/4/3
A. 235-265-315-325-325-345
B. Ended at a sloppy 135. Never done MSn for weight before.
C. Couldn’t get past 165. Also something new for me.
Conditioning:
Couldn’t keep my dubs in line, but I still got done in 7:34
Session 2: assault bike.
Chose to do 12 sets of 12 cal/ 30 sec rest. I wanted something that most sets would take me less than a minute on the bike. Total time 18:40. First six sets under a minute, 7 set took it slow as “rest” last few sets a bit over a minute. It sucked.
Session two
Knee stuff
Box squats: 275/315/365×4
Muscle snatch: up to 155
Low hang: 155/185/205/225/231/240
For the assault bike option, is it 15 cal for female as well? I’m terrified!!
For the assault bike option, is it 15 cal for female as well? I’m terrified!
Yes!
session 2: primary strength
A.Box squats: 5×3 at 275. then 3×5 at 225. really trying to be perfect on just using my posterior on these and squeezing everything as hard as i can every rep.
B. 195×2 muscle snatch. 205×1
C. up to 230 for a below knee power snatch.
Session 3: conditioning
A .GHD’s 29-28-28
B. jumped into class 10 min amrap: 10 wallballs @ 30 – 10 calorie row. 10+10
C. legless rope climbs
S1
15 sets of the assault bike cuz it was early and read it wrong.
16:02 total time
GHD’s done
24/21/21
S2
Back Squats
335 x 5
385 x 3
425 x 1
3×1 @ 445
Muscle Snatch all done at 135
Below Knee Snatch
265
A little blend of both conditioning pieces
5 rounds
30 Dubs
15 Thrusters 115
15 Chest to Bars
9:01
A. based off 405, 285×5, 325×3, 365×1. then 375, 385, 385. All sets felt pretty light and quick. B. Worked up to 165 and failed my second rep at 175… weak sauce. C. Worked up to 225, and failed 235 three times.. so close every time. Wouldve been a hufe lift if I wouldve got it. Next time! Offseason cond.. 6:45 :/ felt thats a very slow with how many breaks i took on the thrusters. dubs took a little longer than expected too. Chest to bars were easily UB. Also did the GHD’s work. all in all felt pretty… Read more »
235 coming soon! By the end of this cycle 🙂
Meant to put in 67 Ghd’s. But 235 yes from this position!
Strength:
A. BS AS described, worked up to 180 kg without belt (my new PR after back problems)
B. Muscle snatch: 70 kg
C. Snatch 2″ below knee: 90 kg – also in %
Gymnastics:
Done
Fun day and happy with the lifting ?
Back is getting strong! Good to se the work you’ve put in to rehab it pay off. Great to see you healthy and moving weight again.