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Primary Strength Session
A.
Every minute, on the minute, for 6 minutes:
Snatch x 2 reps
Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65
Followed by…
B.
Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep
Loading per set (by % of 1-RM): 70, 75, 80, 85, 88, 91, 94, 97, 100, 101+, 101+
C.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds
Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jumps (24″/20″)
10 Toes-to-Bar
10 Burpees
Rest 3 minutes, and then…
B.
Three rounds for time of:
Row 300 Meters
20 Wall Ball Shots (30/20 lbs)
Rest 3 minutes, and then…
C.
For time:
400 Meter Farmer’s Carry (24/16 kg)
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 Session
A.
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Strict Handstand Push-Ups
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Bar Muscle-Ups
Rest as needed
B.
Four sets of:
30-Second L-Sit Hold
30 V-Ups
30-Second Hollow Hold
Rest as needed
Try to perform the triplet with as little rest as possible, then rest between sets.
Took a bit of a deload week last week, but I’m back!
Snatch- up to 182- miss 188 twice
Accessory- done with 15s
5+23
5:54 or 6:54…I forgot to write it down. Whoops!
5:15
Strict pull up work and muscle up drills for 30 minutes
Gymnastic Aerobic Done
Subbed Rowing with 20 Cal Bike
I was only doing 9 Strict HSPUs per round
And only 1 Ring Muscle Up per round
My arms were super fried from that accessory work from my first training session and the bike didn’t help lol.
I have been doing a few sets of 10, 3 times a week with my gymnastics movements which is helping.
Primary strength:
A. Snatch x2 reps 45/50/60/65/70/75 #
B. The light snatches actually felt good on my si joints/hips so I decided to not push it in going heavier like I normally do
C. Done, used 10# db
Primary Conditioning:
A. 3+9 rx
B. 12:24 used a 14# ball
C. Not sure what my time was here, I left the timer inside when I went to do the carries and when I finished I plopped into the snow haha
Aerobic/Gymnastics skills:
A. Hspu 15/15/8 used an abmat + 10# plate
Bar mu 5/6/3
Snatched up to 100# without any pain, wrist getting better for real this time.
DB complex at 10#
Aerobic Gymnastics:
HSPU – 16/18/16
BMU – 2/2/2
More core (yay!) done 🙂
Afternoon:
4 sets of 40 second hollow rock with 20-30 seconds rest in between
A.
Complete as many rounds and reps as possible in 6 minutes of:
4+23
10 Box Jumps (24″/20″)
10 Toes-to-Bar
10 Burpees
Rest 3 minutes, and then…
B.
Three rounds for time of: 7:06- did all WBs with 20# to a 10′ target UB. Had to take a bit of compusre time before I picked it up… but I was proud of that!
Row 300 Meters
20 Wall Ball Shots (30/20 lbs)
Rest 3 minutes, and then…Had to coach class =(
Conditioning:
A. 4+25
B. 6:50
C. 4:13
Tricep and core work done ✅
I haven’t snatched heavy in like 3 weeks because of my elbow.. so today I worked up to 157# with my weightlifting coach and did probaly like 40 singles with him helping me get rid of my hitch.
Good to see you back lifting. I hope your elbow is back to full health soon!
Aerobic work first
2:02
Hspu 9 then drop to l sit press remainder of time 20lbs
1:50 ish
Sub KBS 55lb
Snatches weren’t what I was wishing for, probably due to fatigue in legs
B. I love this, done with 15lb
Conditioning
4+20
Rest 3
6:45 with 30 rows at 1:50-1:58
Rest 3
Elbow started to bother so called it
A/B worked up to 145 and failed at 150 (My PR is 147# but I’m just scared)
C. Done with 15# DB
Conditioning
A. 4+7 – I did 7 GHD sit ups instead of TTB since my hand is torn
B. 8:41 – Well I hate wall balls and this is the first time I actually used a 20# ball
C. Did 200m and took about 2 mins
Solid work today Leilani! Legs are getting stronger. It won’t be long until you’re dominating that 20lb wallball!!
Oh god I can’t wait for that day I suck at wall balls I was only doing like sets of 5 ?
Progress is progress ?
Snatch: 110/120/130/140/150/160
Built up to 250. Snatch is feeling a little off. Haven’t been able to hit over 250 in a while.
Dumbell complex complete ✔️
Conditioning:
A) 5+25 UB everything
B) 6:01 UB wall balls
C) 4:50 400 m Farmers carry
Post some video of your lifts to see if we can help
Missed yesterday so did a mixture of the two days.
Morning:
A. Back squat up to 350 then 2 singles at 350 – felt super heavy
B.) 5×5 snatch pull from below the knee @155/ Built to 325 snatch deadlift from deficit/5×3 snatch deadlift with deficit at 245
Evening:
A.) Every 3 min for 8 sets 25 Cal AB (Thanks Tino). :48/43/46/50/51/46/52/45. This was honestly a very good test and awesome leg burner..
B.) 4 sets of 20 Reverse Hyper/20 Death March/20 Lunges
C.) Abdominal Work
Those are some solid efforts on the bike dude nice work #engine
Body is dead from the 10k and rowing yesterday.
Strength:
A. 95,110,120,130, 145,155
B. 170,180,190, 205(failed once), 210, 220failed
C. Done 15s.
Cond:
A. 5+1
B. 6:03
C. 3:20
Gymnastics:
A. Only had time for 2 sets, couldn’t hold the 90% pace anyway. SHSPU-7,12. BMU-4,6
B. Done
Still managed blazing times though dude
Conditioning mistake below: A. 4+25
A. done to 135 B. 140,145,150, 155, 160, 165, 170 fail. Conditioning A. 5 + 25 B. 7:07 We had lots of adventures in the barn today, 34 degrees inside and we ran out of propane during the conditioning 🙁 The temp dropped so much that we decided to skip farmers carry. I really wanted to do the aerobic gymnastics session but we couldn’t stay warm and decided to leave it for another day. Regan ended up pushing the car out of the snow cause we got stuck. Good thing she is so strong!!! Wishing we were in San Diego… Read more »
Sounds like you guys had a real party today! 🙂
You know you’re both more than welcome to come down and live, I mean visit San Diego any time 🙂
Trust me we talk about it ?❄️
Strength.
A. 95, 105, 105, 115, 125, 135
B. 145, 155, 165, 175, 185, 192. I hate/suck at snatches.
C. Done with 25s.
Conditioning.
A. 4+22rx.
B. 6:58rx
Had to cut the farmers short. 200m with 2 53s. 1:58
I don’t have time for 2 sessions, so I just fit as much in as I can?
Get some video posted on the FB page of your snatches to see if we can help!
S1
Aerobic work done.
Core work done and this is just as hard as last time.
S2
What a terrible day snatching for me.
Worked up to 255 but it felt horrible today.
Conditioning
4+28
5:34
I didn’t see the time but I stopped once at the turn around
Press accessory done. This one hurts too.
My abs hurt so bad lol during that ab complex
It was so bad. It made me feel like I was inadequate
Strength: A/B. Worked up to 195# (current PR is 197), then went for 200 and almost had it!! I know what I need to work on to get it! Conditioning A. 5+ 1 that was horrible. T2B are my nemesis. Core was smoked. Took closer to 5 min rest because I potential client walked in and I had to stop and greet 🙂 B. 6:35 C. 4:16 Gymnastics Did a morning session with a gymnastics coach. Working on strict MU, handstand variations and ring HSPU Did two rounds of part A on gymnastics extra then ran out of time HSPU:… Read more »
200 is coming. Solid work hitting your top end numbers though. Thats a solid snatch number!
Conditioning:
A. 4+29
B. 5:54
C. i don’t remember. had to do it in 20m lengths. maybe 6:32
2nd Session
A. Close-grip Bench worked to heavy 3 at 245
B. 3 Sets;
-DB skull crusher, tate press, floor press
-hollow hold
C. Aerobic Gymnastics
3 Sets;
-Row 500M
-20 SHSPU
-Row 500M
-10 Bar MUs
1- 6:46
2- 6:33
3- 7:00
Aerobic gymnastic pm sesh:
2:07&2:03/25 shspu/8 mu
2:03/2:03/26 shspu/10 ub mu
2:05/2:03/20 shspu/10 ub mu
One long session:
Primary Strength Session
A. Snatch x 2 reps: 35-36-40-45-47,5-52,5kg
B. Snatch x 1 rep: 56-60-65-67,5-70-72,5-75(fail)-75kg-77,5(failed twice)
Happy to clear 75kg today since I’ve only snatched that weight or higher four times before.
C. Done (6kg DB first set, then 4kg / 4kg
Primary Conditioning Session
A. 4rounds + 27reps (ub)
B. 6:27 (wB: ub)
C. 400 Meter Farmer’s Carry (24/16 kg): Unbroken. Not sure about the time, but think somewhere around 4 min.
Lifting is going really well Caro. Your training has been super consistent over the last few months and it’s really showing in training.