Primary Training Session
A.
Build to approximately 85-90% of your 1-RM Clean & Jerk
B.
Eight rounds for time of:
4 Bar Muscle-Ups
2 Cleans (power or full)
Rounds 1-2 = 225/145 lbs
Rounds 3-4 = 245/160 lbs
Rounds 5-6 = 265/175 lbs
Rounds 7-8 = 285/190 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.
Strongman Training Option
Four sets of:
100-Foot Yoke Carry (50′ out, 50′ back)
immediately followed by…
100-Foot Farmer’s Walk
(turn at the 50-foot mark)
immediately followed by…
100-Foot Sandbag Carry (bear-hug hold; 50′ out, 50′ back)
Rest 5 minutes
Running Endurance Option
Two sets of:
Run 2 miles @ 5k PR Pace
Rest 6-8 minutes
Lots of driving today so not a lot of time to train.
Just hit the strongman today
Didnt push the weights too much, back feeling a lot better though.
175kg with improvised yoke.
*ordered a yoke last week!
56kg per hand farmers carry.
65kg dball for sandbag carry.
Did an 8:00-10:00am Session, but rushed straight to work and didn’t get off until 12:30. Now time to sleep! A. Built to 145# (90%) – felt great! B. 15:00 flat My 1RM is 170 so I scaled weight accordingly, keeping the 15# jumps. 110/125/140/155 Strongman Training: 4 sets of: *no yoke – did heavy barbell loaded back rack walk w/ 205# to 150ft (75′ out, 75′ back) *150 ft farmers walk w/ 88# KBs **harnessed two 44# bags together with ring straps and did a 300ft sandbag carry each round (88#) **only Rested 1 min between sets — on a… Read more »
Snatch from yesterday. Built up to 205. Seemed kinda funky, probably from taking an extra day off.
Games muscle up clean ladder:
Finished 335 then time ran out.
Primary Strength:
A. Built up to 205 (working on new timing with 225 and being patient at heavier weights)
No conditioning today. Shoulders were on fire and lack of recovery I didn’t feel good after attempting a BMU. Rest until Monday.
Built up to 195. Felt solid
Workout 7:10
Muscle ups UB
Power cleaned through 175. Missed my first clean at 190. Whoops!
Strongman today too
A. Up to 165# failed at 175#(I’m so sore from squats) 🙁
B. 16:17 with 135/145/155/165 ?
You’re fine
Wanted to try the Games version of the workout
Finished the 335 cleans and time was up.
Nice!
A. 285 smooth as butter, back is still feeling a little sore from the dead max … anyone else ?! I did the comp workout today from my gym In partners A. 220 dubs, 150 wall balls, 80 HSPU. Wall balls were super easy. I did sets of 30 and she did 20’s. I started off with 20 HSPU and she did 10’s across. We crushed this 8:19. 7 minute rest then 21-15-9 must complete each movement before moving on DIPS, KB swing (72), Goblet squat. Everything was UB: 5:30 was our time 7 minute rest 12-9-6-3 snatches at 135… Read more »
Sounds like a good day! You guys are going to live the worm!
“Love” oh for sure. A nice little love hate relationship lol
Primary Training A) Built up to 235 B) 16:42. Long, I know, but what a confidence boost! 2 misses at 285(on separate sets) but hit 285 for 4 reps today! Lifetime PR is 290, and these felt oh so smooth today. Wanted to load up 3hundo but figured I’d relish the moment and save the PR for another day. I like working under duress. Strong Man Rnd 1) 430Y, 330FC, 150DBall Rnd 2) 500Y, 330FC, 150Dball Rnd 3) 500Y, 370FC, 150DBall Rnd 4) 500Y, 400FC, 150DBall. Felt so great today. Strength Only M,T,W, Light Aerobic R, then by the book… Read more »
Seems like your new schedule is working well!! Great work!
Primary Training Session :
A. Built to a 245# Jerk… ripped both thumbs and my hand yesterday so heavy cleans weren’t gonna happen today ?
B. 15:39 (100# DBall Ground to over shoulder 10/10/8/8/6/6/4/4)
Strongman Training Option :
Yoke 405#
Sandbag 150#
Look after those hands Alec!
I am! super rare for me to rip and especially this bad ???♂️
7.5lbs Clean & Jerk PR @ 295lbs.
16.5 minutes on the metcon.
Stopped after the first 4 Bar MU in the 285 round.
-Hit all the 265lbs Cleans, which for how tired I was, was very happy with. No way I was hitting 285lbs after all that.
You keep doing you!! Crushing it!
4 Rounds of Yoke/Farmer/Bag:
Went a little light because a friend wanted to jump in. After all those squats, still felt it pretty good.
Yoke 315, Farmer 245, Bag 100.
A. Worked up to 285
B. 12:32
Really tough day. Learning lesson to not try and add anything and just stick with program. Clean and push press up to 215 because I suck at jerks and can push press almost as much as I jerk. Got to 225 failed the jerk, and 235 got a split jerk Was in a bad mood and had no intensity. Thought I could do RX but was not moving how I wanted to do started from 205 and added 20 everytime. Don’t know how long it took, finished and went out the door for a run in the sun to help… Read more »
Still put in some good work! Time to relax tonight and tomorrow and reset both physically and mentally.
Yeah man, had a blast today and looking forward to getting back at it
A)245
B)10:42 one miss on last round (185/205/225/245) 285 is current max. Kept all at powe cleans. Thoughts? I had an issue with one of my grips that took about 30s to fix
Thoughts on?
Them being power vs squat cleans most likely
Loading I chose. Sorry I asked that in my head lol
A. 315
B. 10:45 (changing weights took longer than it should have, MU unbroken)
Conditioning :
12:20 RX
Primary training session:
A) worked to 260 clean
B) 10:36rx all power cleans happy to get 285 even though it felt super heavy haha
Strongman
No yoke and no sandbag but I carried my girlfriend while she held a wall ball so I guess that’s kinda like a sandbag hahaha
Solid work Parker!
Thank you! ??
S1.
A. 245 clean and push jerk
B. 6:34rx UB MU. all power cleans
S1
A. 265# clean n jerks felt good
B. 15:27 185/205/225/245
Strongman session-sled push instead of yoke, 135# farmer walks, sandbag carries done
S1
Did the metcon from the competitor blog yesterday
Time 11.17
Then
5×8 double overhand grip deadlift @55 %
Then for time 45 cal on assault bike
This is what I got 2 weeks ago when I did 60 sec max effort
Now I went for time
S2
See my instagram or Facebook
only 45 cals in 60 seconds? thats weak. You’re better than that!
Maybe when I am fresh. When I did it. I just finished the
open wod(metcon) of the day
and deadlift
Do you ever just follow the program? 🙂
Haha yes. But when I saw the workout today. I was wow boring
Last 2 Saturdays have not been fun metcons 2 repeat’s last 2 weeks
I