Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Pause Split Jerk x 1 rep
(pause for 2 full seconds at the bottom of the dip, then drive and jerk and hold for 1-2 seconds in the receiving position)
*Same as last week, keep the focus on PERFECT mechanics, but try to work a little heavier than last week if mechanics allow for it.
C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + 2 Front Squats + Jerk
*Sets 1-2 – 75-80% of 1-RM Power Clean
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90+%
D.
Build to today’s 10-RM Bench Press
Compare results to June 6, 2017.
Followed by…
Two sets of:
Bench Press x 10 reps @ 90% of today’s 10-RM
Rest as needed
Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 3 – Back-To-Wall Handstand Marching x 30 reps
Followed by. . .
Every minute, on the minute, for two minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks x 12 reps (hands turned outward)
Interval 2 – Wall Slides x 15 reps @ 2020
A.
“2017 CrossFit Games Triple-G Chipper”
For time:
100 Pull-Ups
80 GHD Sit-Ups
60 Alternating Pistols
40 Calories of Rowing
20 Single-Arm Dumbbell Shoulder to Overhead (100/70 lb DB)
B.
Two sets for max load of:
120-Foot Farmer’s Carry
immediately followed by…
120-Foot Harnessed Sled Drag
Rest 3 minutes
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.
Strength Accessory Option
A.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg
Use at least 5-10 lbs more than you used on June 20, 2017.
B.
Three sets of:
Single-Arm Dumbbell Rows x 6 reps
Rest as needed
Be sure to pull the dumbbell to your hip, not to your chest.
Assault Bike Conditioning Option
Four sets for max calories of:
8 Minutes of Assault Bike @ 70-75/60-65 RPM
Rest 4-6 minutes
Did the bench portion today cause I missed it.
Got 185lbs for 10rm. That’s 15lbs more than last time.
2 sets of 10 at 165lbs after that.
S1
A. Done
B. Up to 245#
C. 235#, failed 240#
Games chipper-17:58
*scaled ghd to abmat sit-ups, and used 80# db
Bike conditioning:
107/104/103/98cal. Was working on maintaining between 60-65cal. Those last two rounds got hard to hold the rpm. 4min rest between.
Primary Strength:
A. Done
B. Pause Split Jerk – 155/185/205/225/225/225
C. PC + 2FS + Jerk – 15/185/195/195/200/205/210/210 (biceps were blown up, pretty painful)
D. Bench Press – 165 > 150×2
Class Strength:
Hang Snatch Class EMOM – 115/120/125/130/130/135/145/155/165/175
Overhead Squats – 140/150/160/165
Muscle Ups – 4 SRMU/4 RMU
Operation leave back alone: day 2:
Strength:
A: done
D: 209, 11lbs more than 6/6
2 sets at 187
Strength Accessory:
B: done with 55lb
Plank Work
Session 1
A. Done
B. Up to 195 (10lbs heavier)
C. 145-155-165-175
D. Up to 125 (10lb pr) 2 sets @ 115
Session 2
Conditioning
22:59rx
Pull-ups done in 3 something, that’s a pr I’m pretty sure. The s2oh took me a good 5 or 6 minutes. Oddly enough, easier on my left arm. Love the workout. 🙂
Nice work o the PR!
A. Done
B. Worked up to 175
C. Worked up to 190#
Did 75 GHDs yesterday…
Did 100 pull-ups 40/20/20/20
40ghds
30 pistols
10 PP @50 didn’t have a 70
I was short on time this am…I’m in trainings the next 3 days…
Primary Strength Session :
A. Done
B. 255#
C. Up to 265#
D. 163# and 145# for 2×10
Strength Accessory Option :
B. 70# DB
Jerks felt solid today and assault bike conditioning is finally improving ??
Nice job on the bike!
Strength
A. Done
B. 225-245-255-265-275-285
C. 225-235-245-255-265-275-285-295
D. 235(225 last time)-210-210
Conditioning
Warm-up done
Triple G- 22:50 used airdyne instead of rower, 88# kb instead of db. The GHDSU and pistols killed me
Strength
B. 235,245,255,265,275,285
C. 240,255,265,275,285,290,295,300 Fjerk
D1) 205
2) 185
Conditioning
A. 21:12. Pullups were marginal today. Pistols were smooth. Replaced row with assault bike. Replaced DB Press with 5″ deficit hspu. Right shoulder has improved. Was leery about the heavy DB press on the right shoulder.
B. Done
Hope your shoulder is getting better!
Primary strength
A)done
B)175/205/225/245/255/265(miss)/260
C)205/205/225/225/245/245/255/260(miss)
D)210(up 5, still kept it safe, have a funny spot on shoulder bugging)
Primary conditioning
A)half way through cals @15, finished and finished with 70# db probably somewhere round 17 or 18 minute range.
AM Strength A. Done B. 105-125-145-155-165-175-180(F) C. 130×2-140×2-150×2-160×2 so stoked about these! D. Up to 125# 2 x 10 at 115# Accessory A. Used 50# B. Used 45# DB 6 each side PM Conditioning Gymnastics warm up done A. Stopped being scared and finally did 70# for the first time before the workout and then did it for the workout. I’m pretty sure I did 90 GHD I thought I got 80 and then wasn’t sure so I did 10 more. Singles on all the DB presses. Super happy about these pistols! I couldn’t even do them before I hurt… Read more »
Another strong day of lifting!
Primary Strength
A. Done
B. 75/85/95/105/115/125kg all sets +5kg from last week
C. Power clean complex upto 95kg
D. 10rm bench @102.5kg +2.5kg from last time
2 sets @90% done
Conditioning
Gymnastics skills warm ups done
A. Decided that Tuesdays (Wednesday here in Aus) will be all strength focus and will just pick some movements from the workout to practice.
So I did: 3 sets not for time
25 unbroken pull ups
25 ghdsu
B. 66kg per hand farmers
110/140kg sled
Strength Accessories
A. 35kg split squats
B. 32.5kg rows
Sounds like a good plan. Looking forward to seeing your progress!
Primary Strength: A. Done B. 95/105/115/125/135/145 (10# heavier than last week) C. 120/125/130/135/140/145/145/145–> failed the jerk on the last one D. Built to 110# (5# heavier than last week) Tried 115# but struggled on the 7th rep and called it due to no spotter 2 sets @ 100#x10 done Primary Conditioning: B. 97# KBs for farmer carry and 285# for harnessed sled drag Strength Accessory: A. Barbell loaded Bulgarian split squats done w/ 65# (5# heavier than June 20) B. Single arm DB row with 50/50/55# Gymnastics Skills: done Had to adjust the first section slightly – no freestanding or… Read more »
Looking forward to seeing your strength gains!
Primary Strength Session
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Pause Split Jerk x 1 rep
225/245/265/285/305/315F (hit 315 last week)
C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + 2 Front Squats + Jerk
*Sets 1-2 – 75-80% 205/215
*Sets 3-4 – 80-85% 220/230
*Sets 5-6 – 85-90% 240/250
*Sets 7-8 – 90+% 260/265
D.
Build to today’s 10-RM Bench Press – 205
Two sets of:
10 @ 185
Primary Conditioning Session
A.
“2017 CrossFit Games Triple-G Chipper”
20:14 ( pull ups took way to long, 4+ minutes…need to work on that)
Conditioning, Triple G Chipper: 19:23 – GHDs killed me. Can’t remember the last time I did them nevertheless in a met con and that many… pistols were fast which was surprising after the GHDs. Row was a little slow. But… silver lining: I was super happy with the SA DB overheads. Did 2x 5R, 5L. Solid push presses all the way.
Primary Strength
A) done
B) 185, 205, 225, 235, 245, 250(miss) felt good on these today. Positional awareness getting a boost.
C) 215, 225, 235(missed 1), missed 245, went back to 225.
D) 220×9.75. Went to 190 for 10&7(lost my spotter and things got sketchy).
Primary Conditioning
A) skip
B) 370 and 420FC and 150 and 250 on forward sled drag(no harness).
Strength Accessory Work
A) 95×1 set. Felt almost electrical/nerve sensation on both sides through the last 5 reps. Called it at 1 set and hoping for some adaptation;-)
B) 75#’s across.
A. Done.
B. 225, 245, 245, 255, 265, 280f.
C. 225, 232, 242, 245, 255, 260jf x3. Another day of front swuats feeling much better.
D. 215.
D1. 195
Conditioning
17:43. Pistols were a bit rough at first on the knee. Did all 20 on my right side. Too much for my surgery arm haha.
I’d stay clear of pistols dude. Please be smart and adjust accordingly with your knee.
I did have a smidge of weakness there. I did about 15 or so on it, and did all the rest on the left. But yeah, you’re right..it’s just soooo lame. Ill get back to proper protocol.
Strength:
A: Done. Bottom up KB press improving.
B: Up to 235. These felt really good compared to last week so just kept going: 165, 175, 185, 195, 205, 220, 230, 235. These have been feeling off lately but finally felt good today.
C: PC + 2FS + J
160, 170, 180, 187, 192, 195, 200, 205.
Also really happy with this. Couldn’t pull 200 last week and hit that and more today.
D: 10RM Bench at 145. Took one warm up set at 125 and just went for it. Up 5lbs from June. Then did 2×10 at 130lbs.
Back on it after the vacation blues
Yes. So much so. Picking up speed, strength and energy everyday.
Primary strength:
A. Done
B. Pause split jerks 105/105/105/115/115/115
C. Power clean+ 2 front squats +jerk
115/115/120/120/125/125/130/130
Jerks felt super heavy
D. 10rm bench @110, 5lb pr from June
Two sets of 10 @100
Strength accessory:
A. Bulgarian split squats @75
B. Single arm db rows @30
Nice work Ashlee!