Primary Strength Session
A.
Back Squat Play Day…
Build up to today’s heavy Back Squat
Let feel and mechanics dictate loading.
B.
Every minute, on the minute, for 15 minutes:
Clean & Jerk x 1 rep @ 80-85%
Focus on speed and mechanics.
Primary Conditioning Session
For time:
400 Meter Run
15 Dumbbell Burpee Box Step-Overs (50/35 lbs to 20″)
30 Chest-to-Bar Pull-Ups
15 Dumbbell Burpee Box Step-Overs
400 Meter Run
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 Accessory Option
Every minute, on the minute, for as many minutes as possible…
120-Foot Sled Sprint
Select the heaviest weight at which you can perform the first set in 10-12 seconds. The complete as many as possible on the minute until you can no longer complete your set in 15 seconds or less.
Aerobic/Gymnastics Skills Session
Every 10 minutes, for 30 minutes (3 sets):
Row 1000 Meters
50-Foot Handstand Walk
3/2 Legless Rope Climbs
50-Foot Handstand Walk
60-90 seconds of L-Sit
(accumulated)
Primary Strength
A. 335
B. 195 x 15
Primary Conditioning
Jumped in with the class
A. Up to 390.
B. 5 @ 245, 5 @ 255, 5@ 260.
C. Did a bunch of rds of 5 different open workouts with Noah & Ryan. Pretty gross.
Gymnastics
Done 8:05/7:35/7:30
Seated L sit holds
Feb 21st
Prim Strength
Done
A) power snatch 220 (15 lbs pr)
B) 85% (275) emom
Prim condo
Skip
Today
A) no support 375 happy shut it down
B) 220@ minute 5 then worked up to 255 @ the 15 min mark then 230×5 from 15-20 emom power clean and PJ
Prim condo
A) strict c2b
Total: 13:20
Only strength today
A. Just worked on my form with light weight trying to focus on not letting my hips shift more to one side
B. Clean and jerks @ 105# felt solid
Evening session:
EMOM: 155
Prim. Cond.
10:50 first time for DB Burpee box overs:) those are good! C2B still so slow… but determined to get them faster:)
A.
Back Squat Play Day…275, 5lb PR tonight. If the open wasn’t this week I probably would have gone up one more time.
B.
Every minute, on the minute, for 15 minutes:
Clean & Jerk x 1 rep @ 80-85%- stayed between 175-185
For time: 8:52
400 Meter Run
15 Dumbbell Burpee Box Step-Overs (50/35 lbs to 20″)
30 Chest-to-Bar Pull-Ups
15 Dumbbell Burpee Box Step-Overs
400 Meter Run
400m sandbag bear hug carry
Every minute, on the minute, for as many minutes as possible…just did 8 rounds and felt my R hip flexor tweak a bit.
120-Foot Sled Sprint
Awesome day of work Karla! Congrats on the PR!!
A) Skipped
B) Just kept it light at 250
C) Metcon: 7:30 chest to bars 20/10
Aerobic and gymnastics combo:
Each round in around 7:00
#440 new pr
C&j done at 83% no misses
Con- 8:14
A. 415
B. 285 for 15
C. 8:03 Rx at an easier pace. Conditioning is feeling great though.
Primary Strength:
A: Up to 420#(98%) ✅
B: 245#(x9)-255#(x3)-265#(x3) ✅ jerks are feeling solid and better than ever!!
Primary Conditioning:
9:59 ✅
Strongman Accessory:
Done ✅ 10 mins. 45#+sled
Great day of lifting! Nice work Matt!
Strength
A. Failed twice at 435. Wasn’t there today.
B. All reps at 275.
Conditioning
7:35. Did burpee box jump overs instead of using DB. Finally got over some injuries before the open starts. First time running since….Octoberish.
Great to hear that you are fit and healthy. Time to have some fun over the next 5 weeks!
2k row: 6:42.2. 10 second PR
“the engine”
haha i wish!!! next year 🙂
Primary Conditioning Session
11:06
Aerobic/Gymnastics Skills Session
✅ got all 3 sets
AM Session
Strength
A. 180kg, failed PR attempt at 190kg
B. 115kg x15
Conditioning
A. 7:43 Rx
A. Built to 280# got greedy and went to 290#
280 is previous PR
B. Built to 200# got under 210# 2x bah!!!
C. 8:31 c2b ub it was good to get out and run!
Strength
A. Build to 305# and felt good there! 320 attempt did not feel so good ?
B. 195/195/200×7/205×6 these felt better and better as I went! This felt really good today!
Conditioning
A. 10:11. First run felt surprisingly good! C2B really slowed me down. Should have made my first set bigger….upper back and lats pretty smoked from a tough gymnastics lesson this morning and I definitely felt it here.
Night time clean and jerks
255×8 minutes and 270×7 minutes
We use tomorrow as active recovery if we plan on Friday being the first attempt at the open WOD right?
The work posted for tomorrow is aimed at those who perform the Open workout on Friday. The majority should perform the Open workout on Friday.
Back Squat: 10lb PR at 375 I was so ecstatic about this! Felt well deserved. Also did 3 sets of 5 at 265
Clean and jerks all at 245 focused on speed and mechanics and felt really good.
Conditioning: 7:18 broke up C2B 15/15
Thats awesome dude, congrats on the PR!
Thanks Coach!
Session 2 gymnastics
Rows 3:40, 3:39, 3:39
All HS walks UB
Rope climbs done
Only did 30 sec on L sits, these make me pretty sore want to stay fresh