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.
Build to today’s heavy…
Snatch with No Hook Grip and No Foot Movement
B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy No Hook No Foot Movement
C.
Four sets for max reps of:
30 seconds of Power Snatch @ 60% of 1-RM Snatch
Rest 90 seconds
Note the weight used and the reps achieved.
D.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Sets 4-6 – 10 reps @ 75+%
Rest 3 minutes between sets
Primary Conditioning Session
A.
Three sets for times of:
Row 500 Meters
10/7 Ring Muscle-Ups
Rest 4 minutes
Play with three different rowing paces for these sets. Explore the differences in exertion rates and how that impacts your ability to do muscle-ups. Most importantly, test going hard on the row and determining whether you can hang on and still knock out the muscle-ups unbroken.
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
Twenty sets of:
30 seconds of Assault Bike @ 10 RPMs higher than your 10 minute Time Trial Pace
Rest 30 seconds
E.g., if you averaged 70 RPMs on your 10-minute time trial, today’s intervals will be performed at 80 RPM. Please note total calories achieved.
Aerobic/Gymnastics Skills Option
A.
Every 2 minutes, for 6 minutes (3 sets) for max reps:
30 seconds of Strict Handstand Push-Ups to 6″/4″ Deficit
immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) for max reps:
30 seconds of Strict Handstand Push-Ups to 4″/2″ Deficit
immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) for max reps:
30 seconds of Strict Handstand Push-Ups to 2″/0″ Deficit
B.
Four sets of:
100-Foot Hand-Over-Hand Rope Pull
200-Foot Sandbag Carry (Bear-Hug)
Rest 3 minutes
Session one:
Openers done
A. 75kg
B. Did these with same technique. Started to feel lighter
C: Squat snatches to save my shoulder. 60kg at bar, got 8,7,7,8
D 6×3 BS 120kg
Session two:
3.20 (row 1.39, muscle ups 3/2/2/1/2
3.15 (row 1.51 muscle ups 4/2/2/2
3.27 (row 2.01 muscle ups 5/2/2/1
Just didn’t have muscle ups today :/
Strength
A. 185. Well under what I expected.
B. Done
C. All at 155. 5,7,7,8. Bar cycling progressed.
D. 320,365,410, last sets at 345.
Conditioning
A. 3:12, 3:29, 4:01. Muscle ups were lethargic today.
PM Session
Assualt Bike Conditioning
289 cal @79+rpm
Warmup completed really enjoy these activation! They really have helped me!
A.) solid 190 hit 195 but feet moved
B.) Emom 190×12 no misses
C.) 140lbs 10-9-8-10
D.) 5@290 3@330 1@370
3×10 @310 felt solid but hurt
E.) 2:43 , 2:46, 2:45 MU all unbroken
Primary strength: A. No hook no foot movement snatch 80# that felt awkward B. 80# C. Done at 70# 7/4/5/7 reps D. Front squats, did the 5 reps and 3 reps, and then failed the one at 140.. my body just wasn’t up for it today 110/125/140F Primary conditioning: A. 3:51/3:06/3:10 cut the muscle ups to 4 reps. I went hard on the first row then slowed it down on the last two Aerobic/gymnastics: A. I modified this to hspu negatives with 35 plates, 25 plates, and then just an abmat. Hopefully that’s a decent mod since I struggle with… Read more »
It’s definitely a different movement but great for teaching athletes to finish and not shift forward to the balls of their feet early
A. Built to 115…tried 125 and had slight foot movement so I stuck with 115.
B. Easy at 115
C. Used 95#’s 9/10/10/9
D. 195-225-265-220×7 (stopped at set 4 because my legs are so fatigued from boarding)
Conditioning
A. 3:05/2:55/2:53
No rings, subbed bar muscle ups. Slower rows on sets 2&3. All muscle ups UB.
Primary Strength A. 155 – missed 160 twice (watched the video and I just didn’t lock out) should have had that! B. done @ 155 – missed minute 1, it was a strange transition to a regular snatch! C. 110 # – 7/7/6/8 – was not moving fast this morning at all, lol. Tried some different things on each set. D. 195/225/250/ 210 x 3 (did these this afternoon as a separate session) Conditioning A. 3:14 – 1:58 row/ 4-3 on MU 3:09 – 2:03 row/ 5/2 on MU 3:16 – 1:56 row/ 4-3 on MU Interesting that the slower… Read more »
Solid work on the HSPU progress!
One session Warm up- done A. 160 (could have gone heavier but wanted a perfect rep) B. Snatch @ 160 x 1 x 12 C. Power snatches @ 120 x 8/9/8/9 D. Skipped, short on time and focusing on conditioning today Conditioning Did WZA #6 18 hand taps? On bar- no monkey bars 30 TTB 500ft sandbag carry 18 taps 20 TTB 500ft 18 taps 10 TTB 500ft 9:28- way over the time cap, but glad I tested this because by the end I figured out bear hugging a 120lb sandbag for 500ft three times is basically impossible. ? 20… Read more »
Gymnastics Skills Option:
A: Did at work and scaled the deficit to 4″, 2.5″, 0″. 9,8,9,7,6,7,8,10,10. 74 total reps
Primary Strength:
Openers: 12# bi’s & ti’s. 5# rear delts
A: Up to 185#(80%) this was hard
B: Done @ 185#
C: 10,9,9,9. Done @ 140#
D: 5-315#, 3-345#, 1-385#, 3×10-320# this was absolutely devastating. Nothing in the tank for the WOD after this.
Primary Conditioning:
A: 2:47, 2:51, 2:50 (MU’s unbroken)
Those squats got tough!
Prim
Done
A) 155
B) missed a few reps
C) @140: 6/7/8/8 reps
D) front squat
225/255/285 done no sets of 10
Prim condition
A)
row: 1:47+10ub=2:24
Row: 1:45+9+1=2:41
Row: 1:52+10ub=2:31
Strength:
A. 215 (finally got it after about 6 attempts of being slightly off)
B. Missed on the second minute, but made up for it after
C. 150×7/9/9/8
D. 290×5, 335×3, 375×1, 315×10(x3). Barefoot, no belt. These touched my soul.
Conditioning:
A. 4:57 (1:50/2/3/3/1/1) shoulders were not warmed up enough
3:42 (1:45/5/5)
4:10 (1:50/5/3/1/1)
Assault Bike:
15 sets. Didn’t do the time trial so kept it between 80-85rpm the whole time. Ran out of time.
Snatch No Hook Grip/ No Foot Movement: 125pound
C.
Four sets for max reps of:
30 seconds of Power Snatch @ 95#
7/8/8/9reps
Back Squat
*Set 1 – 5 reps @ 165 ✅
*Set 2 – 3 reps @ 185✅
*Set 3 – 1 rep @ 211✅
*Sets 4-6 – 10 reps @ 175 ✅
Primary Conditioning Session
A. Time: 3:20 row@2:10pace M.U.3/4
Time: 3:07 row@2:05pace M.U. 7
Time: 3:34 row@2:00pace M.U. 6/1
Assault Bike Conditioning Option
@70RPM / 155cal
Aerobic/Gymnastics Skills Option
A. 6″ 3/2/2rep
2″ 5/5/3reps
0″ 7/8/8reps
So you broke the first set of muscle-ups then went unbroken? Was the first set a warm-up? 🙂
Noo? unfortunately one ring suddenly dropped a bit down. So i had to change rings ?
Strength sessions – Done.
A. Snatch no hook or feet – 145. I really liked these.
B. 145×12
C 135 – 11, 9, 9, 10
D. 275, 315, 350, and sets of 10 at 290.
Primary Conditioning –
A. 2:36, 2:43, 3:20. Failed number 10 at 2:47, and had to rest.
Rested for about 3 mins and did the hspu workout.
6 in – 10, 6, 6
4 in – 5, 5, 5
2 in – 6, 5, 7
Being able to do 2 sessions would be cool, but I’m enjoying getting all in at once.
Solid day of work dude!
AM Session
Openers and warm ups done
A. Upto 90kg
B. Emom done
C. Felt a pop in my lower back on set of 3 so didn’t go any heavier, dropped weight back and did a set of 10 but called it there, no pain during squatting but didn’t feel confident.
Hopefully no damage done.
Conditioning
A. 2:58 – 8/2
3:17 – 6/4
3:15 – 6/4
Bit disappointed I couldn’t go unbroken, head not in it after back tweak.
Hope your back is ok buddy!
Fingers crossed!
Warmup done
A. 205
B. Done
C. 155#.
10-10-9-10
Did between 5-7 tng each set then quick singles
D. 295-335-385-295-305-315 (death)
Primary conditioning
2:18-2:19-2:20
1:45ish row UB muscle ups
Don’t have time or energy to do extra stuff. Was gonna do AB but heart rate wouldn’t come down and then realized there was probably gonna be something terrible I would have to do in the morning anyways so now I’m going to stuff my face.
You may want to save your energy for tomorrow 🙂
Session 2
Legless Rope Climbs + Sandbag Carry
-4 rounds of each
-12′ rope climb
-100# sandbag
Back Squats
= 325 x 5, 375 x 3, 425 x 1 (felt very heavy, shut it down)
Invictus Gymnastics Session 2 Level 2 completed
Gymnastics A. 4″ 2, 2, 2 2″ 4, 3+1, 2+1+1 0″ 6, 6+1, 4+1 B. Forearms have had enough this week so just did sandbag carries with 90 sec rest with 150lb bag I have had some pain in my right shoulder for a long time when doing SHSPU, strict pressing, and push pressing. On SHSPU it hurts when lowering and initiating the movement up, I have to make a few attempts each time we do them before I can do a full rep with minimal pain. On push press it hurts when I get into position and take the… Read more »
Could be a number of things. Personally I get similar pain which stems from poor wrist mobility which causes a chain reaction that leads to shoulder pain. I know others have the same issue but they have issues with your labrum. I would recommend having a PT assess to get to the route of the problem then work from there.
Hope this helps.
Session 2)
A) 230 for the no hook no foot snatch
B) 230×12 on the EMOM. No misses
C) power snatches at 165. 11-10-10-10
D) 305×5-350×3-395×1 beltless
backsquat emom at 325: 9-10-10. This was devastating.
Skipped the row / MU wod and did strict HSPU work
10’s beltless too?
S1
Did the strict hspu work but did it with 4″/2″/0″. I thought it went really good
4″ – 9/7/7
2″ – 8/8/7
0″ – 8/8/6
Assault Bike kept it at 75-80 rpm. Just over 300 cal
S2
No Hook No Feet Snatch
235
EMOM done. This felt really easy today. Moved up to 245 for final 6 lifts
Power Snatch Cycling at 175
11/10/10/9
Back Squats done.
Conditioning
We put up some high rings and used these today. Big difference for me. 2 sets on 1st and 2nd round. 3 sets on the 3rd round.
2:42
2:55
3:18
Big difference as in harder?
Yea I’m confident I would have went unbroken on 2 sets for sure. The longer straps make it harder for me but I wanted to put them up after regionals. Harder to stabilize for me on the turnover and the distance apart. But I’m getting better with them.
Our rings hang from about 25ft high, they are a fair bit harder but make going back to short straps feel great!
Yea ! Same thing. We have around that same height. You get more swing but as you get tired it’s much harder to stabilize. Good and bad.
I have that issue with longer straps too! It’s like watching a different athlete on the rings when they are different length straps!
Exactly ! I’m hoping the better I get with the longer ones will make using anything shorter much easier. They can’t get any longer than what we have up lol
Very true! It’s just disheartening when you think you are improving and then you go on long straps and it feels ? again! On the positive side…most comps will have short straps so we are winning if we have long ?
A. 175
B. 175
C. 135(9,9,9,9)
D. 385,435,495,405,405,405
Assault conditioning
Kept it over 70 RPM, 201 cal