Session One
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+
B.
For time:
5 Snatches @ 60% of 1-RM
5 Snatches @ 70% of 1-RM
5 Snatches @ 75% of 1-RM
5 Snatches @ 80% of 1-RM
5 Snatches @ 85% of 1-RM
C.
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps @ 2111
Rest as needed
Prone Chinese Plank x 60 seconds
Rest as needed
Session Two
A.
Take 20 minutes to build to today’s 1-RM…
Tempo Back Squat x 1 rep @ 32X1
If possible, have a training partner count your two seconds in the bottom position – “One One Thousand, Two One Thousand, UP!”
B.
For time:
40/30 Calories of Assault Bike
80 Wall Ball Shots (30/20 lbs)
40/30 Calories of Assault Bike
Rest 10 minutes, and then…
C.
Three round for time of:
20 Strict Handstand Push-Ups
20 Toes to Bar
50 Double-Unders
One big sesh;
C+J – 81/87/95/101/108/115/121/125/130/133kg / Failed 136kg twice on clean..
Snatches – 5@66kg / 5@77kg / 5@82.5kg / 5@88kg / 5@93kg = 7.53
Really struggled with the pull. Silly me did the deadlift wod yesterday to catch up.
Skipped back squat lower backs a bit spicey.
40 cal assault / 80 wallballs @ 30# / 40 cal assault – 9.56 Yuk do not like heavy wall ball at all !
Rest 10mins
3 Rounds 20 SHSPU / 20 T2B / 50 Dubs – 8.13
Time to put the feet up 🙂
Solid day! Be sure to watch your movement selection if your catching up on missed work. We do’t want your results suffering and risking potential injury.
Session 1
Clean n jerk – 95/135/165/185/215/235/255/265/275/295/305 clean only on 305lbs :/
Snatch for time – 135/165/175/185/195
2 misses at 195…. 10:45
Done
Session 2
Tempo back squat with partner counting
135/185/225/255/275/305/315/345/365 felt good on this
B) 11:41 wall balls 30/15/7(ball slipped)/18/10
Rest 5 mins due to time
C) 9:30
Session 1
A. 305/ 315F
B. 12:20 165/185/200/215/225
Session 2
A. 375 / 385F
B. 7:18 – row & 20 lbs med ball
C. Skipped – no time
Session 1:
A. 170lb. Caught 175lb 3 times but was too forward and my feet in my landing position where really wide so couldn’t stand it up.
B.8:45 85-95-105-110-115
C.Done
Session 2:
A. 195lb
B.12:27 Wall balls crushed me.
C.6:20 It was a good handstand push up and double under day 🙂
Session 1
A. 200-310. 320F jerk. 335F
B. 8:25. 155,180,195,205,220
Session 2 shortly after first..
A. 405
B. 10:47
C. 11:34
Rough time on Metcons. Had some flu issues the last 2 days.
Hope you start feeling better soon!
Session 1
A. Got to 125(current 1RM) and tried for 130 a few times, couldn’t get the jerk. I think I need to work on dropping much lower on it when we do jerk work
B. 70/80/85/90/100
14:58. At 8:30 I had three reps left at 100# but had to resort to full snatches and since I’ve been struggling with my full ones lately that did not go so well haha
C. Done
Session 2
A. 145#
Skipped the rest because I have a qualifyer workout to do tomorrow with a lot of heavy clusters so I’m saving my legs!
All 1 big session.
1A. Up to 265. Missed jerk at 280. Would have been 5#PR
1B. 115, 135, 145, 155, 165. All power. Forgot time. Wanna say 6:30???
1C. Skipped
2A. 345
2B. 8:29 wb- 25/20/20/15
2C. 13:27 – shoulders were jello. Hspu First round 10/5/5. Went to 2s by second round.
Session 1:
A) up to 160 (96%)
B) 80/90/97.5/105/110, 7:48 all power until last 2 snatches (failed 3 times, then switched to squat)
C) done, 30# DB
Session 2:
A) up to 205, happy with this
B) 12:49, 20# WB to 9ft was pretty slow – but assault bike around 2:20 first time, 2:45 second time…felt like I was in control of it for once
C) 13:26
one long session
Clean and jerks- 305, failed clean at 320
Snatches- 9:47 (145,175,185,195,205) took too long
Back Squat- 365 (first time squatting without pain)
Didn’t do the bike metcon
Metcon- 7;17
Accessory- done
Glad to hear there is no pain today!
S1
Clean & Jerk – 340 lbs.
Cleaned 360 missed the jerk which would have been a PR
Snatches
165 – 195 – 215 – 230 – 245
7:12
Accessory done
S2
Tempo Squat – 405 lbs
Bike and Wall Balls
7:49
Then the hspu buried me
17:02
Toes to Bar and Dubs unbroken for what it’s worth but hspu were sets of mostly 3. Just when I thought I was making progress with hspu lol
Big man problems. How’s your weight?
Sitting around 220 but I’m way leaner. Or at least that’s what people tell me. And gymnastics do feel better. There’s no doubt hspu are better. I can do strict in workouts and deficit in workouts where as a year ago you would send it over to me and I would laugh like there’s no way.
Awesome! Killing those weaknesses just like chest to bars from previous years
Only had time for one session so I mixed it up a bit.
Worked up to a 1rm backsquat in 10 reps or less. Hit 93% and called it. First day back from a week off, sorta.
Then did the c&j emom and hit 90% and called it. Was getting ugly. I’ll get back in the swing.
Then did a clean ladder for fun a buddy challenged me on. And yes, I beat him by 2 mins, and his friend by 1 min.
10×185
8×205
6×225
4×235
2×245
8:45
Then did the assault/wb wod. That ruined me. 9:29.
As long as you win that’s ok…
And it wasn’t a girl this time
Progress
Session 2
A. 340 at tempo, which is also a 20lb post injury back squat PR, can’t wait to test back squats again!
B. 11:19
60 cal Airdyne 2:49
80 wall balls 30lbs 30+10+10+10+10+10
60 cal Airdyne 2:47
C. 23:06
SHSPUs 2s and 1s entire time
TTB and DUs UB
Anyone know the best position for hands on strict HSPU? Been trying different distances from wall and different widths, not sure what’s best though and Im obviously terrible at them at the moment
Strong work on those squats! I would keep it within the regionals standard:
34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape).
At the bottom hands should be infront of head in a tripod position. At the top arms should be fully extended and inline with head just like the top position with anything overhead
Thanks Tino, I’ll stick with that for awhile and see how it feels. I wasn’t sure if it would be good to put my hands as close to the wall as possible to mimick starting a shoulder press in the same position, since hand position on the shoulder press would be hands directly underneath shoulders in an HSPU. I’ve always wondered if the tripod version was too far in front with the hands compared to barbell pressing positions
(First session earlier)
Session 2:
A. 135-165-170-185-195-205-215
B. 9:42
C. 12:28
Session one.
Clean and jerks freaking amazing today
205/210/215 all clean and jerk pr’s!! Kept going because cleans felt good. 220/225/230 all clean pr’s!!!! Holy crap!
Snatches done. Worked on efficiency.
Accessory work done 70# kb
Back squat tempo 1rm 260
Metcon 1-7:24
Metcon 2-9:25
Both rx
Yeah!!! Awesome work!!!
Session one
A. Up to 90%. quads were a little fatigued from the metcons this morning 🙂 movement felt solid just dead legs
B. 165-185-205-215-230 10:00 full snatch after first two weights no misses really wanted sub 10 🙁 everyone flew on this I guess I take too much rest between reps haha
C. Done
Need to learn to keep your shins on the bar and put your hands back on when you don;t want to 🙂
Session 1
A. Worked up to 172 (7lb PR)
B. 7:08
C. Done
Session 2
A. 255
B. 12:09 Wall balls felt so heavy today…
C. 16:17rx Slow on the SHSPU but I got them done
Great work on the PR Jenn!!
First day on the program!
Session 1:
Haven’t been Olympic weightlifting much recently due to an injury, old max is 170#:
115
120
130
135
140
150
155#
Stayed at 155 for the rest
B. 5:13 (all unbroken power, need a new snatch max)
70#
85
90
95
100
C. Done
30# dumb bell
Off to session 2 in a few hours
Session 1
A. 205/220/240/255/270/290/305/315/325 failed the jerk 3 times – 335 Clean only
B. 155/185/195/205/215 all full snatches 10:22
Session 2
A. 405 strict tempo
B. 7:53 with rower
C. 9:40
2nd Sesh – Good stuff, really liked the classic movements!
A. Worked up to 405 w/ no belt, tried 425 w/ belt and missed
B. 9:33 -did 60Cal. on Airdyne
C. 8:37 as Rx, T2B are my nemesis!!! crushed the SHSPUs though 🙂
So I apparently partially dislocated my left clavicle on Monday, so I scaled like crazy today. I’ve got a chiro appointment Tuesday to pop it back in, but I’m just going to lay low until then.
Session 1:
A. 75# Just worked on speed and positioning
B. 45# Across all sets 3:58
C. 55# DBs/Done
Session 2:
A. Worked up to 275#
B. Skipped
C. 16:50
Look after yourself dude!