*Reminder – This is a transition week before we kick off our Open Prep Cycle on January 2, 2017. Please be prepared, and please let your friends know…everyone trains better with good training partners.*
Primary Strength Session
A.
Take 10-15 minutes to build to today’s heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
B.
For time:
20 Snatches (55% of 1-RM Snatch)
15 Snatches (70% of 1-RM Snatch)
10 Snatches (85% of 1-RM Snatch)
Use one barbell, and load your own weights.
C.
Five sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed
These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.
Primary Conditioning Session
A.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Burpee Box Step-Overs (20″)
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 Endurance Option
A.
Warm Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of position from one foot to another
Carioca
Pulling in place
Followed by….
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
Do two laps this way.
If you don’t have a track available then jog x 45 seconds, sprint x 20 seconds for four sets..
C.
5k Run (not for time, just for completion)
D.
Cool Down
10 Minutes of Static Stretching (Focus on Calves, IT Band, Low Back)
Rowing Endurance Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute
The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.
B.
Five sets of:
6 Minutes of Rowing
Rest 2 minutes
Goal is consistency – aim for an intensity that you can maintain for all five sets.
C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching
Hi guys! Have been following a week behind from Australia the last few months but am going to follow a day behind leading into the open!!
Rough day everything was hard!
Running
5km just under 25mins
Primary strength
A. Snatch upto 100kg, missed 110 a couple of times. Felt heavy and slow
B. 20@67.5kg/15@85kg/10@102.5kg
Done in 18:37rxd. Back and hips tight from lots of travel so just moved through slowly
C. Tempo BS 80/90/100/110/120kg
Conditioning
A. 4:47rxd
B. 28 reps rxd
3RM Pause Squats
Did 2 of the sets @245lbs
Then
Primary conditioning
10:05RX even though this was slow it was the first WoD in awhile I was able to do my strict HSPUs in sets of 5-7 reps. The last set it was one at a time with lots of rest and no reps I had to keep doing over for not locking out. Still happy with it.
There wasn’t any boxes or DB/KB available because of classes.
Will be doing the rowing on my rest days
A. Take 10-15 minutes to build to today’s heavy Snatch These still aren’t coming along really well… L foot is moving too far out and weight is shifting left about 6″ from the start of the pull… trying to fix that but not happening right now. 155# B.Went off actual PR, not today’s heavy For time: 8:09 20 Snatches (55% of 1-RM Snatch) 95 (5/5/5/5/5/3/2, power) 15 Snatches (70% of 1-RM Snatch) 125 (all quick singles, Power) 10 Snatches (85% of 1-RM Snatch) 145 (should have been 148, but given on how I am feeling today I went down. All… Read more »
Primary Strength
A. 165#
B. 10:12 (100#/125#/150#)
C. Up to 170#
Conditioning
A. 4:21
B. 29
I am a much better runner than a rower, but that’s why I got one for Christmas so I can get better!
Rowing done
1398-1443 played with damper settings to see what I am most efficient. Fastest set done at 2 damper and 22 spm
Hopefully was so slow today because getting over cold
Time to get that rowing game strong!
Yeah! I’m looking forward to it
Snatch up to 215
9:05 on the snatch wod
Up to 305 on squat.
Worked out al weekend after getting back from Dominican. Eating poorly and not being on routine is affecting my training heavily.
Time to get back on track. Hope you had fun in Dominican
Strength- Snatch up to 97% no misses 230# Went for 245 3 times but wasn’t fast enough today. That would have been at #5 pr. Need more snatch pulls or dead lifts or something… 20-15-10 for time Done at #’s off my heavy single for today in 9:50 130/165/190 I was happy with this considering I hit 190, 10 times which is #5 under my power snatch pr. I power snatched the whole for time part. Back squats 135-205-245-275-295 last set was a *itch! Primary conditioNing 4:50 unbroken 31 burpee box step overs rx Quick fun ones today Feeling heavy… Read more »
Session two
A. 235 missed 245 twice mostly because below parallel was sticky
B. wrist ankles and hips all were bugging me so stopped after 30 reps. Would be fun one if I wasn’t getting over being sick ha
C. Sat on bike for 30 mins and did mobility
I hope you at least pedalled a little in the assault bike:)
Primary Strength
A.
Hit 95% but missed 100%
B.
Snatch Cycling 8:50RX
80% was mentally hard and could only squat at that point but felt good to Snatch that weight for that many reps!
C. Will Squat with my advance class
And Row after
Nice work on those snatches Alfonso.
A) Built to 240. Really gonna work snatch strength these next couple months.
B) 11:45 140/180/220
C) Built up to 320. These got difficult.
Conditioning:
A) 3:28 Unbroken
B) 38 reps. Tried to get 10 every minute. Couldn’t quite hold it.
Nice job Nate! Solid on that conditioning, I had no push on the box overs.
Thanks tom! Haha those get brutal for sure!
One session this afternoon… so much holiday merriment, paid for it today! Strength: A. Up to 160, dropped down to 155 for a few reps. Everything from the floor on my snatch feels so funky right now. B. 14:26 (100/125/150) C. 145/155/170/185/195- these felt better than I thought they would. Conditioning: A. 5:22 – HSPU 10/7-3/7-3, everything else UB B. 23- had to use 35# KBs – made the burpees weird Finished with a 1 mile run (no time) to feel out my new running shoes! They felt so good that I may have broken a world record in them,… Read more »
It definitely was a world record. I can tell. Hope you and the family had a great Christmas!
Strength:
A. Snatch up to 215 (felt stiff and had no pull)
B. 17:13 (set of 10 was at 205 so took it slow considering today’s heavy)
C. 225-245-265-285-305
Conditioning:
A. 6:11
B. 28
Rowing:
1598-1612-1611-1608-1609
Focused on positioning and breathing
Snatch up to 170
Snatch conditioning 9:47
Squats up to 235
Gymnastics
5:04
24 Reps
Primary Strength
A. 185 (PR)
B. 5:58
Based off previous working numbers @ 155
x20 85 (12/5/3)
x15 110 (sets of 5)
x10 130 (2s, 3s)
C. 185/205/225/275/295 (missed last rep)
Primary Conditioning
A. 13:10
Had to remove C2B due to class going on, SHSPUs really slowed me down
Great work on that PR Ashton!!
Thanks Tino, question can I use this as my 1RM or should I wait until we test for 1RM again?
Use this now!
Strength
Worked up to 175
Missed 180 twice
Snatch x 20 @110
X15 @140
X10 @170
10:31 ouch
Squats
Up to 210
Conditioning
4:18 All unbroken except 2nd set of HSPU. Hand placement got off.
30 DB burpee box overs
2 hours of handstand and muscle up work with my gymnastics coach. Double ouch.
Primary strength:
A. 100# and no pain!! So stoked
B. 55/70/85#
Capped myself at 15:00, I got to 2/10 @85 and I could feel my core not bracing as well so I didn’t want to risk it
C. Tempo front squats 65/70/75/80/85F#
Primary conditioning:
A. 7:20, cut the c2b and hspu to 5 reps, used an ab mat+10lb plate
B. 16 reps, used 25lb dumbbells
A. Worked up to 63k tried to hit 68 which would have been a PR it flew up but I just didn’t wanna pull under ?
B. 8:26 (80/105/125) this felt pretty light 80 and 105 all power snatches
Are you feeling better now? Energy levels back up?
A little I got really sick last night but better today
Only had time for one session
Re did an old similar workout
10 snatches 185
10 snatches 205
10 snatches 225
10 snatches 205
10 snatches 185
All full snatches
August last year 21:32
Today 14:56
Back Squat tempo
225 – 275 – 315 – 335 – 375
Conditioning
Rushed today so I thought it was
15 c2b
30 dubs
15 s.hspu
30 dubs
Instead of 10/30 10/30
7:28
Burpee Step Overs
31 reps.
session 2:
shoulder felt funky when i tried to do C2B so i backed off. did some core work and called it a day.
2nd Pump Sesh
A. Primary cond- 4:26 all UB
B. 35 reps
**felt like I had a 20lb wt vest on today :)))) <– those are my double chinzzz lol (christmas carbs)
C. Rowing (4 sets)
-all sets between 1501 and 1576M
35 reps ! That’s bad ass. Great job today
Great work Barrett!