Primary Strength Session
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%
C.
Three sets of:
30 Meter Handstand Walk
(must be in 10M unbroken segments)
30 Meter Front-Racked Walking Lunges (185/135 lbs)
Rest 3 minutes
D.
Two sets of:
100-Meter Suitcase Carry (Left Arm)
Rest 60 seconds
100-Meter Suitcase Carry (Right Arm)
Rest 60 seconds
Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 4 minutes of:
4 Thrusters (135/95 lbs)
4 Muscle-Ups
Rest 4 minutes, and then…
B.
When the running clock reaches 8:00…
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95 lbs)
8 Toes-to-Bar
Rest 4 minutes, and then…
C.
When the running clock reaches 16:00…
Complete as many rounds and reps as possible in 4 minutes of:
8 Overhead Squats (135/95 lbs)
8 Chest-to-Bar Pull-Ups
No Additional Work Today
– Remember, we’re in a transition week before we kick off the 2017 Open Prep Cycle on Monday…be ready, and grab some friends to support you in training!
One long session:
Primary Strength Session
Front Squat: 2@57,5-2@61-2@66-1@71-76-80-85-87,5-90-92,5kg (fail @96kg which would be a +1kgPR)
B. Clean: 3@55-3@57,5-2@62,5-2@67,5-1@72,5-75-81-82,5kg (fail @85kg)
C – D. Skipped this
Primary Conditioning Session
A. 4+4
B. 4
C. 4+9
Strong day of squatting!
26th
Extra: Press
1×3 @ 120/140
1×4 @ 155
4×5 @ 165
A) 205 (bad day, been traveling)
B) 12:55
115/145/175
C) smolov BS
1×3@ 245/285
1×4@ 320
4×5@ 340
Sesh 2:
A) 3:39
B) 22 need to work way harder on these, practice
27th
A)
185/205/225/235/250
265/275/285 stop
B)
165/195/225/245/265f
C)skip
Prim condition
A) 7 or 8 rounds lost count
B) 3 plus 1 g2oh
C) 4
Hope you had a good Christmas weekend dude!
I did, how was yours?! Did Santa bring you anything good? Happy to get back to my bed and gym. Hurt my neck yesterday pressing.
Santa is always good to me. We had a quiet but great Christmas. Hopefully see you down at the gym soon
Should be back down on the 7th
Strength
Front squat up to 335 missed 355. Lost mid line so I called it.
Clean done up to 295′ no misses
Lunges and hsw I scaled to
30 feet and 30 feet because I was short on time surprised myself it was easier than I thought…
Suit case carry done with 62# unbroken… feel those in obliques
Conditioning
4+5
3+12
3+5
My ohs r getting better!
You said that was a weakness so good job!
Primary strength:
A. Front squats 90/100/110/115/125
130/135/140#
B. Cleans 90/90/100/100/115/115/130F/130/140F stopped there. Legs were tired
Will do C&D tomorrow.
Primary conditioning:
A. 3+2 @75, scaled to two muscle ups
B. 2+5 @75
C. 2+3 @75
Primary Strength
A. 285
B. 235 (failed first time)
C. Done – used 30″ box w/ 3 laps around and 155# for 16 reps
Strength:
A) Built up to 345
B) Built up to 315. Felt a little slow under the bar.
C) Not much time. Saving for Thursday.
D) Suitcase carries with 108 lbs. KB
Conditioning:
A) 5+6
B) 4+4
C) 5 even
Played it very conservative on the first amrap and I think it paid off. I usually die out by part C on these but felt great today.
You paced these well dude. Did you learn from last week? 🙂
Haha yeah those snatches and pull ups last week were the end of me. Good learning lesson.
AM session
Primary strength
A. Front squat upto 140kg
B. Cleans
2×3@85kg, 2×2@100kg, 2×1@115, 2×1@127.5, 1×1@135kg *failed 2nd set
C. 4:55/4:45/6:10rxd HSW sucked today, happy to get lunges done at rxd weight
D. Done with 32kg KB
Conditioning this arvo
Strength Session
A1) 225,240,260,280,300
2) 315,335,355, F375 Confident I will achieve this weight next time.
B. 205,205,235,235,275,275,305F,305F, 305, 310F. Slow catch under bar.
D. 90 lbs + farmers handle weight.
Condition Session
A. 4+4
B. 3+2
C. 4+3
haha awesome! That was very sweet of her. I’m glad you declined the ride or you could have asked her to give you a hand 🙂
Strength:
A. 225-240-255-275-290; 310-325-335-345
B. 210-245-275-310-325
C. 1:27-1:19-1:20
D. Done with 90+farmer handle
Conditioning:
A. 4+1
B. 3+3
C. 4+4
Front Squat- went off theoretical 215 post surgery for numbers Front Squat *Set 6 – 85% x 1 rep- 185 *Set 7 – 85-90% x 1 rep 195 *Set 8 – 90+% x 1 rep- 205 *Set 9 – 90+% x 1 rep- 215 *Set 10 – 90+% x 1 rep- 225 Failed at 230, but this is a post surgery PR =) And I sore Oly shoes without much pain at all B. Every 2 minutes, for 20 minutes (10 sets): went off of 200, because I haven’t cleaned that since I was hurt… Clean- made it to 190,… Read more »
I’m pretty sure the kids camp was more taxing than you training session 🙂
Great work on those Front Squats!
Primary Strength
A. FS up to 98kg (93%)
B. Clean 60/70/80/90/95kg
C. HSW/Front Rack Lunges
3:16
3:24
3:27
D. Suitcase carries done with 53# KB
Primary Conditioning
A. 4+5
B. 4
C. 4+4
Spent the day working at a foster home with my church, lots of landscaping and cleaning. Started the lifting this afternoon, but then my daughter wanted to practice riding her new BMX bike, so didn’t do the metcon today…I know what’s coming next week, so I’m going to enjoy this week 🙂
Strength:
A. Front Squats – worked up to 225, failed 230 in my nanos
B. Cleans – worked up to 200 in nanos
C. Lots of chasing my daughter down the street while she rode her bike 🙂
Sound like you still got a pretty good workout in. 🙂
Session 2
Row (5×6:00) = 1451-1498-1536-1540-1539m
Waiter Walks = Completed with 75#
Cleans = 185-225-245-275-305 (No misses)
Primary Strength Worked to 95% and failed at 100% Cleans we’re feeling good and fast and my new 95% felt light. Met Con #1 First Round 8 minutes RX (Decided it was too heavy so I went to 165 for the other two rounds 4:15 3:30 I have a really big imbalance with my left leg and it exposed itself on those lunges. Going to do extra work on the days before rest day to try to correct what I can. Suitcase Carries done Part 2 I can’t even imagine doing after those lunges but I will do them tonight… Read more »
Add in some extra single leg work at the end of sessions or even as a warm-up. The extra volume should help those imbalances. Just don’t go crazy on the volume and loading.
Front Squat up to 410
Cleans ended at 330 for the final 2 singles
HS Walk + Lunge
2:57
3:06
3:09
Suitcase carry done
Conditioning
4 + 6
4 + 5
5
Pretty exhausted after the HS walk and lunge portion today. I don’t know why that note about no additional work was needed today. Today was plenty lol. Having a good week so far. I hope everyone else is doing the same.
haha agreed. Nice work!
Was happy to be back tosay although i am sure i have a cold coming…typical!!!
Front squat..
worked up to 99kg tried a 103pr as felt good but got stuck!
Clean.
Worked up to 82.5kg (didn’t feel great and for some reason I felt very nervous and wimped out of 84!)
Hsw and lunges done.
Conditioning. ..
A. 4 r and 4reps (scaled to 3 to try and keep moving…keep stimulus etc…did well today with this…surprised myself!)
B. 3r and 9reps
C.4 and 5reps
Thank you
Hope you feel better soon Charlie!
Didn’t seem to effect your performance today. Nice work!
Thanka tino!
Yes I can just feel it in my throat right now, I have a nasty cough so hoping it stays there and doesn’t develop but it burned during the workout with the cold air!
HS walk/lunges. 5/5:30/5:45…ish. Loosely kept track. I didn’t think I’d be able to do 135# but did it! My butt is gonna be sore tomorrow!
Got a cold over the weekend, so training today was seeing how I felt and just getting back into the gym.
A. worked up to 90% and stayed there for the remainder sets
B. worked up to 95% (was all I had in me today)
C. tried hs walking and head was too congested to go upside down.
conditioning in same session.
A. 5 rds
B. 4 rds
C. 4 +10
was very grateful to train today 🙂
Good to see your feeling better!
Hope you had an awesome time over Christmas!
Session One
Strength
A. 125/135/145/160/170
180/190/200/215(PR)!!??
B. 115/135/155/170/180(Miss my legs were toasted)
You’re definitely feeling better! Congrats on the front squat PR!
And my glutes are starting to work!!
wooohooo!!! Great to see your hard work pay off!
Primary strength:
A)worked up to 315#
B)stopped short at 90% felt way off and mechanics went to crap
C)unbroken on all
Primary conditioning:
A)5 rounds + 1
B)had to cut short. Back to corporate America ?