Session One
A.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
B.
OPTION 1
In 10 minutes, establish a 2-RM Ground to Overhead
(you can reset for a maximum of 5 second between reps)
When the running clock reaches 10:00, perform the following…
For time:
20 reps @ 2-RM Ground to Overhead
-OR-
OPTION 2
10 Squat Clean & Jerk (135/95 lbs)
10 Squat Clean & Jerk (185/115 lbs)
10 Squat Clean & Jerk (225/145 lbs)
10 Squat Clean & Jerk (185/115 lbs)
10 Squat Clean & Jerk (135/95 lbs)
Session Two
A.
Three sets of:
Tall Jerk x 3 reps
Rest as needed
B.
Five sets of:
Jerk x 2 reps @ 80-85%
Rest as needed
Please use blocks if possible.
C.
Four sets of:
Dumbbell Floor Press x 6-8 reps
Rest as needed
Bent-Over Supinated-Grip Barbell Rows x 8 reps
Rest as needed
D.
Five sets of:
Strict Muscle-Up x 1-3 reps + Muscle-Up x 1-3 reps + 1-3 Skin the Cats
Rest as needed
Followed by…
For time:
60 Toes to Bar
Session 1
A) @265lbs
2B) 14:45
Session 2
Jerks done at 245
60t2b- 2:36
Session 1
A) up to 305, missed 315
B) option 1
2rm 295#
29:50 for 20 reps at 295
Session 1
A. 165, 175, 185, 195, 205, 215, 225, 235, 245(f), 240(f)
B. Option 2
Done Rx
Session 2
A. 155, 165, 175
B. Across at 255 (85%)
C. 4×8 @ 70 / 4×8 @ 165
D. 3+3+3 on all sets then 2:46 on t2b
Session 1
A. 145, 150,155,160, 165, 170, 175, 180, 185, 190
B. Option 2: 11:36. My poor legs haha
Session 2
B. Jerks at 185, 185, 190, 190, 190
C. 40s and 105
D. 2-2-2 with strict mu broken in to singles and came down between strict and kipping
TTB: 2:14
1. A Hang Power/Power: 45/50/55/60/65/70/75/77.5 fail/77.5/80 fail. <- With this sort of work out I usually increase in 5kg increments…. is this correct or am I better off starting higher with smaller increments? Option 2: 15.54 rx – fairly happy with this, except I lost focus during the 52kgs and found myself in auto-pilot doing power snatches, so had to redo a few reps. 2. A. Didnt do the tall jerks. B. Kettlebell floor press @ 16kgs, BB row @ 45kgs C. Still dont have SMU and MU werent on the cards today. D. 60 T2B: 5.32 – not a… Read more »
Session 1: Monday Snatch Work
A1. 55/65/75
A2. 115/125/125
A3. 45/65/75
B1. 95/95/95
B2. 115/115/115
B3. 125/125/125
C. 135/140/140
Session 2:
A. 65/95/95
B. 155#x5
C. Rows – 155#
Session 1:
A – Built to 107kg
B – Option 1 – 105kg TnG
Time restraints and small issues for metcon here.
Session 2:
A – Shoulder still getting over treatment from Tuesday. Rested.
B – Same
C – 32.5kg/65kg
D – Done 3/2/2 for most sets. One at 3/3/3
2.56. Massive improvements here for me. This time last year posted a 7.10 for 70TTB. Went 30 unbroken which is a 6 rep PR then held on for sets of 10/5. Probably had to rest a little more than I should have.
Session 1
A) 135/165/185/205/215/225/245/265/275x
2B) 14:45…. This felt okay. Lil slow on 225
Session 2
Tall jerk
75/95/115
B) Split jerk 225/245/245/245/245
C) 70lbs DB and 135 supinate row
D) 2 stricts 3 MU 2 skin the cats for 5 rounds
E) 2:24
Today I did what i could, still keeping intensity low due to being a little sick. Hopefully get in on some metcon intensity tomorrow.
Hang power + power clean – 60/80/90/100/105/110/115/120/125f/125kg PB hang power
Jerks @ 80 – 85 % 115/115/117.5/120/120kg all TnG
Did yesterday’s Gymnastics.
Strict Mu / kip Mu / Skin the cat all @ 3-3-3 unbroken went every 2mins.
Does strict press with dumbbells hurt too? If not sub that in.
Strict press is fine Tino. Will sub it in.
Session 1:
A. Up to 150 ( and no starfish! 🙂 )
B. Option 2*
17:04 145lb is slowly starting to feel better.
Session 2:
A. 65-65-65
B. 150-155-155-155-155
C. Done
D. 2+2+1
2:04
Session 1:
A) up to 150, I think this is a 15# hang power clean PR
B) Option 1: 2-RM was 155, 20 reps took 28:50
Very happy to just finish this…my max is 165
Session 2:
A) 65/75/75
B) all at 135, felt way more consistent this week!
C) 35 for DB press, 105 for row
D) 2 strict MU attempts…getting closer again…
3 sets with banded MU transitions
T2B: 5:01
Congrats on the huge PR!
Only 1 session for me moving forward. Getting married next Friday so that takes big time priority right now!
So today, I did:
1A) up to 280 for last 2 sets of hang power + power
2A) 135, 155, 165
2B) 290, 295, 300, 305, 310 (based off 365)
2D) 5 sets of: 1 strict (waaaay better on these now) + 3 kipping + 1 skin the cat
Conditioning: took the barbell conditioning from the blog today (12:00 amrap 9 power clean, 6 front squat, 3 push press — all at 185) and hit 6+12. Tough workout. Enjoyed it though.
that is so awesome to hear about the wedding!!
Session two:
A. 95/115/125
B. 275/280/285/290/dna collarbones and wrists kind of shot from earlier
C. 40s with tempo. pronated with tempo 145
D.
did 5 rounds
4 strict progressions with feet on 12″ box
3 kipping muscle ups
worked some strict reps too. false grip felt better today!
3:17 couldn’t get any decent string together. shoulders and hamstrings felt tight
Yesterday
Snatches
HH 150-160-170
HS 170-180-185
2 pos all at 185 with some misses
SNLO 185-195-195
I can’t wait to get to San Diego last week of July need some help with my snatches badly
Dead stop FS -350 PR
Rowing intervals all over 300 M
Great work in the deadstop PR!
Session 1
A. 125#
B. Option 1
105#
16:13
Session 2
A. 65/75/75
B. 110/115/115/115/115
C. 30# for db floor press, 75# for barbell rows
D. 3/3/1 on all sets. Did strict muscle up progression, kipping mu, then skin the cats
First time hitting 3 unbroken kipping mu and did it for all five sets!!
60t2b- 5:41
Sets went 10/10/5/5/5/5 then the last 20 were singles
Session 2:
A. Tall jerks first time doing them
45,45,95
B. Just worked on technique with 70%
5×2 w/165
C.
4 sets:
155×6 Bench press, DB floor press to easy w/40lbs DB(heaviest I have)
155×8 sup row
D.
5 sets: 3 strict pull up+ 3 butterfly+ 3 TTB
Stopped after this my hand started ripping
Session 1
A)255, didn’t feel good
B) Option 2: 14:38, didn’t have it in me today
Session 2
B) 265,270,275,280,285
C) 50/70/70, 135
D) 2+3+2
2:00
Session 2
A. 75-85-95
B. 225-230-230-230-235
C. 45-50-50-50 on DB floor press, 50s are highest at the gym
135-145-155-165 on rows
D. 3+3+3 UB on all sets, rested 2 min between each set
60 ttb: 1:50 40+11+5+4, should’ve held on til 45 on first set
Session one: A. up to 155# TNG..hit 160 HPC B. Option 2 16:18 RX..all on one bar changing own weights. Didn’t get to do the snatch work yesterday so did some of it with the time I had left A. 35/45/50/50# 65/75/85# B. 85/95/100# 100/105/110 120/120/120#..stopped at 3 sets due to time..all felt solid though! Session 2: A. 55/65/85# B. 160# then 150# for remaining 4 sets..about 77%, jerks felt super off today C. floor press with 25# KB’s x 8 reps rows with 85# D. 1 + 1 + 1 each set..dropped into CF Krypton while traveling yesterday and… Read more »
Session One
A.112,5 kg,
B. OPTION 2
10 Squat Clean & Jerk @ 61/ 85/ 102/ 85/ 61 kg
Rx’d: 14:02
Session Two
A. Done
B. 5 x 2 @85 % of split jerk, 120 kg – did Power Jerk Today,
C. Floor Press @ 32 kg
– Row @ 60 kg
D1. All sets done @ 3 SMU, 3 MU, 3 STC (9 reps – UB)
D2. 02.03
Fun session today :o)