Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every minute, on the minute, for 12 minutes:
Hang Snatch + Snatch @ 75-80% of 1-RM
B.
Build to today’s heavy…
Snatch Push Press + Overhead Squat
C.
For time:
9 Power Snatch (185/125 lbs)
12 Power Snatch (155/105 lbs)
16 Power Snatch (115/75 lbs)
25 Power Snatch (95/65 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
D.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90-95%
*Set 6 – Max Reps @ 80%
Rest 3 minutes between sets
Primary Conditioning Session
For time:
40 Calorie Assault Bike
30 Thrusters (95/65 lbs)
20 Strict Handstand Push-Ups
10 Ring Muscle-Ups
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.
Assault Bike Conditioning Option
Ten sets of:
Assault Bike 90 seconds @ 10 minute Pace + 3-5 RPM
Rest 30 seconds
*If you averaged 70 rpm on your 10 minute Capacity Test todays intervals will be performed at 73-75 RPM
Aerobic/Gymnastics Skills Option
Every 8 minutes, for 24 minutes (3 sets):
Row 500/400 Meters
6/4 Strict Muscle-Ups
12 Strict Handstand Push-Ups to 4″/2″ Deficit
Row 500/400 Meters
3/2 Legless Rope Climbs
A) All sets at 205
B) Worked up to 265
C) Snatch cycling 6:45
Singles/singles/6-5-5/10-10-5
Not my wheel house. Glad this was programmed.
D) All percentages based off 405
Conditioning:
5:08 AB: 57 seconds/Thrusters 18-12/SHSPU 7-7-6/Muscle ups Unbroken
Had a big group, so we basically congo lined everything.
A. 160×3, 170×3 180×6
B. We skipped.
C. 5:47. Counted misses at 185 as reps. Can’t power them all. Had a time limit for all since we had such a big group.
D. Squats done.
Conditioning.
A. 6:00.
Did some strict muscle up stuff, and stretched.
A. 125×4, 130×4, 135×4
B. 175
C. 9:11 the 125# was rough….?
Did a 40min AMRAP partner with Mel
2k row
150wb
100burpee
50 thrusters @65#
2+250m
Did todays session at Invictus… looking forward to doing this one next Friday!
Next week will be a little shorter 🙂
Great to have you in town!
What! I wanna go 🙁
Session two late. Am exhausted so didn’t stay on any one thing for very long or go very heavy. Did random sets of back squats 5 at 135/155 20 at 185 5 at 205/225 My body responds well to 20 rep squats at low percentages when I’m trying to work my way back up Openers Hang snatch + snatch emom between 95-155 sexy double chin applies on snatches right? Cycling: 9:44 just did all singles and thought about how happy I was to be moving haha Conditioning: 7:06 1:24 on bike Took time to change shoes and put a belt… Read more »
Prim Strength
A) up to 198
B) 245
C) time: 13:31
D)
286/333/377/357/397f
333: 5 reps not feeling it
Prim condition
A) 5:59
2:30 on the bike…lol I suck
Thruster UB
5/5/5/5
MU UB
Please please stop programming wall balls and AB
Fast man !
Thanks man hurting bro, did you see that one dude who was sub 5…like in the mid 4’s. Nooooo way could I do it that.
Great work going sub 6!
You coming in tomorrow?
You want me too? Got to talk to Aya, she had surgery. She has been telling me to go to the gym tomorrow. I’ll ask in a few.
Primary Strength:
Openers: Done ✅
A: 12/12 @ 185#(80%) and no misses! ✅
B: Up to 225# ✅ Both the PP and OHS felt awfully weak today.
C: 9:59 ✅ Singles. Singles. 4/4/4/4. 10/8/7.
D: 5-315#, 3-345#, 1-385#, 3-365#, 1-395#, Max reps-345#(8 reps) ✅ Wanted 10 (oh well, next time) but that’s def a PR for 8!
Primary Conditioning:
A: 8:47 ✅
Bike: 2:00. Th: 18/12. SHSPU: 6/5/5/4. MU: unbroken.
How’s your recovery been since our chat?
Well….I threw my back out last Wednesday so I took a long weekend off. Got back into it Tuesday and Wednesday and took it a little lighter. Today felt pretty good. No pain. My body is still extremely sore though.
Damn sorry to hear that dude. I hope it’s better. Need to dial in that recovery. Eat well and sleep a lot
Yeah yeah I know. I hate sleeping though. Not enough time in the day!
I’ve been following the programming, but I’ve been bad about posting.
A. 135-145
B. 175
C. 215 for 8 reps, weights felt heavier today in both the snatch, and squats 🙁 Not my best lifting day.
skipped the barbell cycling
Conditioning 6:40, I was surprised how hard it was to press out the hspu’s and the dips on the mu after the thrusters!
aerobic gymnastics option: between 5-6 mins each round, but no legless cause we didn’t have a rope where we were training today 🙁
Karen!! Get back posting or i’ll tell J and Nichole on you 🙂
Great work on todays conditioning!
Conditioning
6:15 my whole body was toast!
Thrusters 18/12
HSPU- 5/4/3/3/3/2
Muscle ups 1/2/2/2/2/1
Only got through 6 of the 10 Airdyne sprints before coaching 70+ rpms
Crushed that conditioning today! Great work.
Pm session- snatch cycle-5:35
125 for 9- 3/3/3
105 for 12- 4/4/4
75 for 16- 10/6
65 for 25- unbroken
Back squats done based off 315
Fixing to hit the ass bike conditioning!
Short on time today and body not very willing either.
Primary Strength
A. Skipped emom just worked upto 95kg, felt heavy and slow, also elbow/bicep feeling a bit funky in lockout.
B. Stopped @90kg not feeling good
C. 7:32, 185# is usually an easy power snatch for me but feeling really heavy today
D. Upto 180kg then 7 reps @150kg/80%
Conditioning
Skipped short on time and want to give elbow a break so just did
50 strict hspu
3:13
Hope the elbow is ok dude and your doing all you can to make sure its healthy for the Open.
Cheers mate, I don’t think it’s anything major but better to be safe than sorry, I’ll get it checked out next week.
S1
Assault Bike
Ended with 284 cal
Gymnastics session
This was nasty after that assault bike
S2
Hang Snatch + Snatch
225
Push Press + Overhead Squat
275
Snatch Cycling
5:16
Back Squats done off 485
Conditioning
7:12
Man thrusters unbroken destroyed my life on strict hspu and muscle ups.
Solid time for the big guy. You will enjoy next weeks…:)
Thanks coach ! You know I enjoy it all. I’m having fun – even through the tough ones. Just trying to improve
I don’t know if going UB on the trustees is worth it…what do you think?
Snatches felt really good today and Tied my PR for the Snatch Push Press + Oh Squat
I needed to split the strength session, my legs are extra toasted from the deadlifts I did yesterday. Made up Wednesdays training yesterday because I rested Wednesday.
Finished first session with a Sandbag Carry in the rain. 100lbs for 400m uphill as slow as possible.
Squats, Barbell Cycling and met con later this evening.
I would highly recommend not doing those deadlifts on a Thursday. The will be extremely detrimental to todays work. Your CNS must have been smoked!!
Sure was lol. I usually follow as is but this week I couldn’t. I’ll just squat tomorrow.
Lifting session
A: stayed at 135(75%) and worked on not banging the bar off my hips. Missed a couple on messing with technique stuff
B: up to 165- had a slow janky left arm lock out, so stopped. I think it’s just fatigue from earlier today.
D: 195/225/250/240/260
Max reps: 9 @ 225
And with that…. I’m spent!!! ?
Damn you got a tonne of work in today!
I know!! No messing around today ? I’m pleasantly fatigued right now… some recovery stim, mobility and food tonight! I love volume ?
Session 2
Invictus Gymnastics Session 2 Level 2 completed
Back Squat
= 315×5, 365×3, 405×1, 385×3, 425×1
= 365×5
(Wasn’t really feeling it this afternoon.)
How are you enjoying the gymnastics work?
It’s a little bit tricky to fit in each week, but I LOVE it! Muscle ups on both the bar and ring have seen huge improvements so far and I’m excited to more improvements to come!
One long session
Primary strenght session:
A. Hang Snatch + Snatch @ 75-80%: 60-60-60-62,5-62,5-62,5-62,5-62,5-62,5-62,5-62,5-62,5kg
B. Build to today’s heavy: Snatch Push Press + Overhead Squat: 80kg
C. Skipped this today.
D. Back Squat: 5@77,5kg / 3@87,5kg / 1@100kg / 3@93,5kg / 1@105kg
Max Reps @ 80%: 12reps @87,5kg
Rest 3 minutes between sets
Primary Conditioning Session
8:08 (thrusters:22+8, hspu:6+5+5+4, mu:5+3+2) Mu’s were tough after the strict hspu
PM Session
Conditioning:
8:45 with airdyne. Done with thrusters by 3:10, spent a little under 4 minutes on the SHSPU
Fasted assault bike intervals done this morning 179 cals total, 17/18 each interval, around 58-60 RPM
Primary Strength
A. Hang snatch + snatch
135 make 3, miss 1, make 2
145 make 1, miss 2
135 make 3
My back is sore from deadlifts and every minute got infinitely tighter
B. Snatch PP + OHS 175, missed 185
C. Skipped to not irritate my back more
D. Back squat 185/215/240/225/245/215 for 9
Conditioning
9:13
Bike 2:50
2nd Sesh
A. Back Squats
-315×5; 345x 3 stopped here right away bc of the knee, it didn’t hurt but I want to keep it that way
B. Gymnastics/Aerobic
-total time was 30:49, just did 3 rounds not for time
C. Airdyne Conditioning= 305 total Cal. reset each time
D. Gun Show
All the heavy breathing this morning ? Just picked things I wanted to get done this morning and will lift (and hopefully not breathe too hard) this afternoon! A. Assault bike intervals – done 186 cal (I had a sad rpm average on the 10 min test!) stayed at +3-5 the whole time. B. Primary Conditioning – 9:38 – hspu took a a bit ? MU were 5/3/2 – so not too bad there. C. Power snatch cycling- 7:30 – realized after I started that my bar would be 85 instead of 75 for the set of 16 <— can't… Read more »
A lot of heavy breathing! Great work!