Session One
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every 2 minutes, for 24 minutes:
Snatch x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+
C.
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep
Session Two
A.
Gymnastics Skills Warm-Up
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
B.
Eight sets of:
Row 400/300 Meters
Run 200 Meters
20/15 Calories of Assault Bike
1 Legless Rope Climbs (15′)
1 Rope Climb (15′ – with legs)
Rest 2 minutes
Note times for each of the eight sets.
C.
For completion:
25 Hollow Body Sit-Up to L-Sit on Kettlebells
50 V-Ups
100-Foot Barbell Walk
50 V-Ups
25 Hollow Body Sit-Up to L-Sit on Kettlebells
Session 1
A. Sotts: 95, 105, 115, 125
Muscle: 125, 135, 145×1
Drop: 115, 125, 135
B. 130, 140, 155, 165, 175, 185, 195, 202.5, Failed 4 times at 207.5 which is my 96%
C. 135, 155, 175, 195, 215, 235, 255, 275, failed at 295 and 285. 275 is 90% of my 1RM.
Session 1
A. done All at a light 50kg worked on speed.
B.65kg/70kg/75kg/80kg/85kg/90kg/95kg/100kg/102.5kg/105kg/108KG Fail/110KG Fail . Felt good then started losing it forward at the bottom on 108kg and 110kg current PR 110kg. Little frustrating.
C. Worked up to 168 kg, PR’d @ 172 KG last week so happy with that.
Session 2
Dirty long workout splits – 4.15 / 4.21/ 4.29 / 4.18 / 4.18 / 4.29 / 4.28 / 4.30 .
Session 1
Snatch- 135/155/165/175/185/195/205/215/225/230x/230x
Front squat- 135/185/225/255/275/305/325/335/345X
Session 2
2 team WODS for granite games done.
Plus “core work”
Session 1:
A. 45/45/65/65
75/95/115
75/75/95
B. 75/85/95/105/115/125/135/145/155/165(f)/165(f)/170(f)
I couldn’t hit my PR of 165 today. First two were pulled early and were out in front, and my hail mary 170 I pulled fine, but just didn’t commit to being completely under it.
C. 165/185/205/225/245/255/264/275(10# PR)/280(f)
Session 2:
Done
A. 5:01/5:32/5:31/5:25/4:28/5:47/5:45/5:42
No AB, so rowed twice.
B. Done
Congrats on the Front Squat PR! I hope your prayers will be answered soon with that 170lb. 🙂
Session 2
A. Done
B. 30 cal Airdyne instead of assault bike
4:26-4:28-4:32-4:45-4:44-4:49-4:48-4:37
All rows between 1:26 and 1:28 kept pace under 1:50/500m
C. Done
Session 1:
A. 35-45-65
75-85-95
110-115-125
B. 135lb Today was amazing!!!! 🙂 Been having a hard time with snatches lately ( missing reps, falling ec…) but today it just clicked! Missed 140lb but all the other reps felt really really solid. 135 felt so good but just couldn’t get under 140. Can’t wait to keep working on these!
C. 185lb
Session 2:
Ran out of time so squeezed in C and practiced legless rope climbs and regular rope climbs until the gym closed. Will row when I get home though!
Glad to hear that you had such a positive day! Great work Samie!!
Thanks Hunter!
Session 1
A. SP #55
MS 70#
DS 65#
B.super frustrated with these today
70/75/80/90/100/105 then failed the remaining
I think I need to stick with a lower weight for a while to tune up my form
C. 135#
Session 2
Did a qualifier workout for a local compeition next month so I only had time for part B this afternoon
B. Did 25 cals for airdyne
6:45/7:33/7:48/7:28/7:19/8:27/8:40/7:56
I got my first full legless rope climb last week I think? So it was pretty cool to be able to do them today!
Session 1.
A1. All with empty barbell
A2. and A3. All w 75#
B. Up to 185# w no misses. 3 failed reps at 190.
C. 7 reps to 315. Failed at 325.
Session 2.
5 rounds in 31:54. Goal was to keep all rounds under 5:00 and was able to maintain that pace. Heat was getting to me so cut it at the halfway point. Excuses, excuses.
session 2:
A) done
B) had to modify the rope climbs to 50 DUs.. i much rather do rope climbs.
final time was like 48:something
C) v ups done
Session 1:
A) 45/55/65/65
65/75/85
65/75/85
B) up to 122 (93%)
C) up to 200 (95%)
Session 2:
A) done
B) 5:55/5:44/6:10/6:57/6:43/7:52/7:49/9:48
Almost failed legless in round 7, so rested to make sure I got it in round 8 – a lot of legless for me!
C) out of time – will do tomorrow
Session 2:
No bike so had to use ski erg and did 12 cals
Our rope is 12ft so I did 2 equals 1 on each
300m row
200m run
12 cal ski
2 legless
2 w legs
Rest 2 minutes
8 sets.
All splits were 4:18-4:38
Love this and I pushed myself on everything!
Session 1 A) 65/75/85/85 85/95/105 105/115/115 B) 185#!!! PR!!!!! C) 250# front squat = tie for PR!!! Session 2 A) done B) this did not go so hot….started to feel naseaous almost immediately. I don’t think I’d eaten nearly enough food today and coupled with preworkout on an empty stomach just did not sit well with me. I took about an 8 minute break after round 4 to make a shake and get some calories in before continuing. Felt like I was regaining energy at the end, but stomach still not feeling awesome. 4:47/5:00/5:25/5:54——5:55/6:21/6:00/5:51 C) decided just to call it… Read more »
Great work on the lifting!
I hope you feel better tomorrow and the conditioning piece goes a little better
Dang it T! Quit PRing!!! ??? I’m trying to catch you…Great job partner!
S1
Snatch – 270
Front Squat – 395
S2
Fastest was 3:16. Slowest was 3:56
Core done
Holy crap. Those splits are insane. How fast did you row ?
Row was around 1:10 each time. It’s just about the bike. You gotta generate a lot of power and get the cals to skip. Bike was done in about 20-30 seconds
The big man can move!
Session 1:
A. 35/35/35
65/75/75
75/75/85
B. up to 140 (90%)
C. up to 210 (93%)
Session 2:
A. warm up done
B. first 4 sets subbed 100 du for assault bike sub
5:02/5:15/5:38/6:20
last 4 sets knocked it down to 50 du for assault bike sub
4:45/5:17/4:40/5:00
C. Done
Session 1
A1) 65,75,85,95
2) 135,145,155
3)135,145,155
B. 99% at 250. Failed two attempts at 260.
C. 355. Failed at 365.
Session 2..shortly after first.
B. Stomach did not sit well. Backed off of the intensity.
4:34, 5:16 (failed rep on legless), 4:55, 5:05, 5:09, 5:23, 5:09, 5:09.
C. Ran out of time gym time. Might attempt some core work later on.
Session 1:
A1. SPFR – 95/95/95/95 (seemed extra heavy this morning)
A2. MS – 95/115/115
A3. DS – Bar (had weight up but wasn’t dropping right)
B. 95/100/110/115/125/130/140(f)/145/150(f)/155/160(f)/160(f) – so close to PR today
C. Worked up to 275# (10# PR)
Extra Work:
Push Press 6×3 @ 155 (75%)
Session 2:
Weightlifting Coach Session:
A.
B. (Won’t have ropes because of classes)
C.
Weekend trip with the family=head wasn’t in the game this morning. Lots of waterpark/pool fun, but in the sun all weekend and didn’t eat or sleep well either. Still hit some decent numbers though and they are more consistent, so I’ll take that. Had to get everything in before lunch today because of coaching and I have evening commitments at church all week… Session 1: A. done B. worked up to 170# snatch, missed 175 (my max) a couple of times. Technique was all over the place today! C. worked up to 235# (max is 240) <—might be the most… Read more »
Busy start to the week! Hope you had a fun weekend away!!
Session One
A.
Snatch Press from Receiving x 2 reps
115/115/135/135#
Muscle Snatch x 2 reps
135/145/155#
Drop Snatch x 2 reps
155/155/155#
B.Snatch x 1 rep
155/165/180/190/205/215/215/230/235/245(f)
/245(f)/245#(f)
235 is 93%
C.Front Squat x 1 rep
365#
Session one
Snatch: up to 250 (93%) and then missed 260 a few times. My snatch has only started to feel normal since Friday so wasn’t expecting to get much higher. Higher than I’ve been hitting lately.
Front squat: 335 (-15) Stopped before it got ugly
Good to see that positioning on the snatch is improving.
Session 1:
A.
Snatch press from receivingx2: 85,105,110,110
Muscle Snatchx2: 135,140,145
Drop snatchx2: 145,145,145
B.Snatch: built up to 225 (96%) but failed 230 3 times and stopped
C.
1RM Front Squat: 355lbs 5lb PR
Session 2:
Nice work Anton!