Primary Strength Session
A.
If you’re doing the Granite Games Teams of 3 Qualifier workouts, please perform Granite Games Qualifier Workout 1
as your A portion.
Build to today’s 5-RM Bulgarian Split Squat
Back rack the barbell, and build to your 5-RM on each leg. Start with your non-dominant leg, and rest 45 seconds between legs.
Followed by…
One set for max reps of:
Bulgarian Split Squat @ 90% of today’s 5-RM
Perform on non-dominant leg first, then rest 2 minutes and perform on dominant leg.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats
Build to today’s heavy.
C.
Six sets of:
Snatch Lift-Off + Snatch
Rest 2 minutes
For the lift off, pause for a count of “one one-thousand, two one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.
D.
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep
Perform these with the same weight you finished with on the lift-off + snatch.
Primary Conditioning Session
“Granite Games Team Qualifier Workout 3“
Complete as many rounds and reps as possible in 14 minutes of:
5 Snatches (135/95 lbs)
10 Chest-to-Bar Pull-Ups
15 Burpee Box Jump-Overs (24″/20″)
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
Every 5 minutes, for 30 minutes (6 sets) for max calories:
60 seconds of Assault Bike
Note calories achieved for all six sets. You’re getting four minutes of rest, and performing fewer sets than you’ve performed the last four weeks, but the expectation is that each set is a true max effort.
Aerobic/Gymnastics Skills Option
A.
For time:
Run 1-Mile
When the running clock reaches 9:00…
B.
For time:
4/3 Legless Rope Climbs from Seated (15-foot rope)
4/3 Legless Rope Climbs (15-foot rope)
4/3 Rope Climbs with Legs (15-foot rope)
When the running clock reaches 18:00…
C.
For time:
Row 2000 meters
When the running clock reaches 27:00…
D.
For time
12 Strict Handstand Push-Ups to 4″/2″ Deficit
160-Foot Handstand Walk (40-Foot unbroken increments)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
E.
Three sets of:
Lean Away Pull-Ups on Rings
x 8-12 reps
Rest 30 seconds
French Press x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest as needed
Primary Strength:
A) #135
B) #165
C) #185/205/215/225/235(f)/235(f)
D) #225
Primary Conditioning:
4+16 sucking wind this workout
Primary Strength Session
A: 185#
7 and 7. Balance was an issue for me.
B: 135,145,155,165,175
C: 155,165,175,185,195,205
D: 205 for all.
Snatches are getting better but slowly.
Primary Conditioning Session
A:5+5 Rx’d. Lost track of where I was with the time. Thought I had a minute left when the workout was over. Felt pretty good throughout though.
Assault bike conditioning
33.29,26,26,29,31. For some reason I forgot how to sprint in the middle. Not even sure why I fell off so hard.
**went to a wedding after training yesterday and didn’t have time to post on the blog! Primary Strength: A. Built to 130# One set of max reps @90% = 115#. Got 9 reps on non-dominant leg, my dominant leg was harder for me but I was able to get the 9 on that side too. FEELING THESE TODAY!! ? B. SPP+2OHS: 85/95/105/115/130 C. Snatch lift-off+snatch: 85/95/105/115/120/125(failed) D. 4×1 @ 120# — failed all 4 sets. Took a video of my 4th snatch to see what I was doing wrong. Came to the conclusion that I just didn’t want it bad… Read more »
Strength
A1. 185. Bulgarian split squats don’t feel comfortable. Might have too much weight and not enough experience in them.
A2. 170. 8 per leg.
B. 195,205,215,225,245
C. 195,205,220,230,240,f250
D. 240
Conditioning
5+4. Barbell cycling improved.
Additional
Assault bike
29,28,27,27,26,27
Post some video of your split squats just to make sure you’re doing them correctly. Done right their an awesome exercise, particularly for helping any lower body imbalances.
Primary Strength
A. 5rm split squats @80kg
Max @90%/72.5kg x6 per leg
B. Sn PP + 2 ohs upto 100kg
C. Snatch complex upto 85kg
D. 4×1 @85kg
Felt like I needed to breathe heavy for a while so did assault bike conditioning from Tuesday
6x 4:00/2:00
73/73/71/65/68/70
420 cals total
Primary strength
A. 185lbs
Did 12 reps at 165 on both legs for ME Set
B. 185/205/225/245
C. 185/205/215/225/235/245
D. Singles with 245 (only hit 1-14 ???)
Accessories
For time
4 legless rope climbs from seated
4 legless rope climbs
4 rope climbs
5:49
*Rest 10min
For time
12 strict hspu 4″ Def
160ft hs walk
12strict hspu 4″ Def
9:11 (shoulders and lats were FRIED)
Gymnastics accessory (Part E) complete
Primary
A. Worked up to 85# – 90% at 75# got 11 reps at both legs
B. 85#/105#/115#/125# stopped here
C. 85#/95#/105#/115# stopped here
D. Singles with 115#
Conditioning
GG Event 3 – 5 + 4 snatches
Been camping since 7/4 and have only been able to work out once since and just got service today. Hiked a lot and caught a fish!
Strength
A. 205 turns out my dominant leg is my weak leg
185×10 right leg x12 left leg
B. 135-155-175-195-215
C. 165-185-205-215-225-235
D. Failed twice during the second set, but made up for it after.
Really happy with my snatch today. This the heaviest I’ve gone since February.
Conditioning
5+9 Rx
Nice work on your snatches today Griffin!
When you say dominant leg what do you mean? For example I played soccer growing up and hit the ball with my left foot, which is my dominant leg. However my right leg is way stronger because its the one I spent more time standing on. So even though my left leg is my dominant leg my right is actually stronger.
I kick with my right leg and that is also my front leg in the jerk, but my left leg was stronger on the bulgarian squats.
Primary Strength Session
A.5-RM Bulgarian Split Squat
135#
One set for max reps of:
Bulgarian Split Squat @ 90% of today’s 5-RM
7reps
B. Snatch Push Press + 2 Overhead Squats 135✅ 145❌ Failed second push press
C. 6x Snatch Lift-Off + Snatch
135✅ 140❌
D. 4×1 Snatch @same weight as snatch lift-off
Set1: ❌ set2: ✅ set3: ✅ set4: ✅
Assault Bike Conditioning Option
Every 5 min for 30min (6 sets)
for max calories: 60sec aussault bike
17/ 17/ 17/ 16/ 16/ 16
First day back in a bit. MRI results on the 11th.
A. 135. Stayed light.
B. Noah came in, did the 3x 100du with zeus, 50 wb @30, 25 c2b. 18:11
Conditioning
A. 5+27. Did 10 kb with 70 instead of more c2b.
6 min rest
Mile run – 6:27
Rope climbs – 3:47
Row – 3:410 3:49. Only had time to do a 1k, so I threw in my warm up row 1k.
Awesome to see you back!! Hoping for some good news on the MRI!
Sesh 1
Weds Strength Accessory
Sesh 2
Emom done finished three rounds for time at 29:53
Thanks for that always a gut check
Solid work in the emom Greg!
Primary strength
A)Worked for 3rm ohs pr’d but only hit one @285. I’m getting 3 next go
B)95/115/135/155/175
C)135/155/175/190/200/210
D)4 for 4 ??
Bike work. Comp tomorrow so I’ll test for granite after
30/32/30/28/28/26(I die)
Awesome work on the Overhead Squat PR!!
Crush it tomorrow dude! Keep us posted on how it goes!
Bulgarian Bullpoop: 195lbs. Turns out what I thought my dominant leg was, isn’t. Did 6 reps on my left, and 7 on my right @ 195lbs. PP+OHS: 155-175-205-225-245 Push Press through 225 was butter. 245 was a little sketchy but the OHS was solid, but that’s my fav movement. Snatch Lift/Snatch: 135lbs up to 185lbs. These felt wonky and WAY off today. Finished the sets out at 175lbs. 180lbs for most the single snatches…then hit 185lbs every 2 mins for 10 mins just to get some extra reps in at 90%. Man OH man my conditioning is shit-tayyyyy…. 4+25 on… Read more »
“Bulgarian Bullpoop” hahahaha 🙂
Solid snatch session. Great work hitting those reps at 90%
S1
Assault Bike – I ended up doing 30 on 30 off for 30 minutes
S2
Bulgarian Split Squat
225 – 5 rep max
I did 195 for 5 reps on each leg after. That was my max lol
Snatch Lift Off + Snatch
255
Snatch x 1 (4 sets)
255
GG conditioning
5 + 20
Burpee Box Jump AMRAP. This sucked and I hated it. Snatches and chest to bars were probably 30s each round.
Some accessory done.
This is totally a big guy workout…particularly the BBJO 🙂
Went to visit my old gym and they were doing the 3rd qualifier workout so I jumped in with them
Bicep curls
GG: 5+15
What is a snatch
Nice!
Session 2
Wanted to save myself for tomorrow so I just did
A. 4 sets of:
210 ft sled drags with 235
20 side plank extensions or whatever they’re called
B. Lean away Pull-ups x 10
French press x 12 with 55
Biceps x 12 with 25
Saved all my fat to feast on some pizza tonight ?
Tomorrow should be a good session then 🙂
A. 415×7 – GG
B. 135/185/225/255/275
C&D limited time combined for a 245 lift off and 260 full.
Primary Cond. GG #3
6+5
Damn ! All around.
Ha! Thanks. I’m chasing your numbers brother!
Box facing burpees ??
Solid score
Yes sir! Thanks. You humble me with any WODs including HSPUs. Def watching your scores.
Siggy always doubting. You need to step up your Game now Siggy! 🙂
Solid work Brady!
Thanks Tino!
Morning session: Primary strength: A) 205 then 10 reps at 185 (90%) this was hard haha but good B) 95/115/135/155/185 need to work on my overhead squat strength. Gonna be patient with it because I know it’ll come back C) 115/135/155/175/185/195 happy to get 195 D) done at 195, missed my last snatch because I think I was just running out of gas but then I tried again and got it. I can tell when I pull it how I used to I almost always catch it out in front but when I think about my hips going up and… Read more »
Working weaknesses can only mean one thing…and thats progress 🙂
Yes sir!!
session 1 :
HSPU work: all with 20lb vest
EMOM
1-3: 3 reps at 6″ deficit
4-6: 4 reps at 4″ deficit
7-9: 5 reps at 2″ deficit
10 rest:
11-15: 8 reps no deficit.
all reps UB
followed by
Every 20 seconds for 10 mins:
1 strict MU with 20lb vest. went 30/30
followed by
3x :30 L-sit
3x :20 L-Sit
3x :10 L-sit
rest as needed between. L-sits must be unbroken and must maintain L. 14:45rx
*weighted L-Sits
Primary Strength
A) 165 then 145×10
B)95, 135, 165, 185, 205. Overhead position is feeling better and better
C)155, 165, 175, 185, 195, missed 205. 205 is 5#’s under my 1rm so felt good here.
D) missed 195 twice. hit 185×1, missed twice, then hit twice. Inconsistency okay as i get more comfortable with new foot focus.
Primary Conditioning
4rnds+18. Should have pushed more on the snatches and C2B. BBJO were brutal though. Loved it
Keep pushing that pace Jordan! Don’t be scared to take a chance in training!