Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + 3 Front Squats + Jerk
Build over the course of the 10 sets to today’s heavy complex.
B.
Three sets of:
Clean Deadlift with 2″ Deficit x 1 rep @ 8141
Rest as needed
Take 4 seconds on the ascent – slow and delibirate noting correct positioning throughout each phase; the descent should feel excruciatingly slow and force you to maintain tension to hold positions as you pass back through your ideal lifting positions.
C.
“Granite Games Team Qualifier Workout 2“
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Max Reps of Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
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.
Strongman Training Option
A.
Two sets for max weight of:
50-Foot Yoke Carry
You should be able to do at least 125% of your 1-RM Back Squat for this distance.
B.
Two sets for max weight of:
200-Foot Farmer’s Carry
(turn every 50-feet)
Rest 3-4 minutes
If you make the whole distance on the second set, keep holding the handles stationary until you can no longer hang on.
C.
Complete as many rounds and reps as possible in 7 minutes of:
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Right Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
Rest 2 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
5 Sandbag Squats
50-Foot Sandbag Carry
Running Endurance Option
Three sets of:
5 Minute Run
2 Minute Jog
*out of town for a wedding on Saturday. Made up the training today. Have a terrible case of DOMS from those Bulgarian split squats in Friday.* A. 85/85/105/115/125/135/140/145x(jerk)/145/150x(jerk) B. 175/185/195 C. GG team qualifier event 2 121 reps *finished row at 4:01. Goal was to get 25 wall balls every min for a total of 150. Wasted the first 30 seconds getting off the rower, walking to wall ball, and pulling up knee sleeves and costing myself 25 reps. Strongman Training A. No yoke B. 88# KBs/2nd set held for an additional 30 seconds C. 7 min AMRAP: Used 53#… Read more »
Primary Session
A. Power clean + 3 FS upto 120kg, no belt. FS have improved massively. * no jerks today resting wrist
B. Clean DL 2″ @145kg
C. 143 walballs, I feel like I should have done better at this 160+, Row was 3:35
Strongman
A. Improvised yoke 195/205kg
B. 46kg per hand farmers carry
C. 5 rounds + 5 DL on R/H @46kg
D. 13 rounds @ approx 35-40kg
Legs are strong now you just need to get that wrist healthy!!
A.215,225,235,245,255,265,275,285,295, 305 failed jerk
B. 305
Conditioning
133 wall balls. Couple no reps hurt. Needed a target goal. Capable of +150.
Running additional
2 miles and 1000m
Clean Complex
315
Couldn’t keep 325 a power so I dropped it. Maybe if it wasn’t every 2 minutes with a little more rest I could get this weight. I’ve powered 335 before.
Deadlifts done
Had no desire to do the GG conditioning so I hoped in class – members really enjoy when I workout along side them.
Some strongman done.
You didn’t want to do 200 wallballs?
Haha not at all. If I was signed up and committed. I would have been all in.
Missed yesterday’s so I combined both strength sessions.
PC+3FS+SJ finished at 255
Snatch PP+2OHS 115g,135,145,155,165
Snatch liftoff+Snatch 145,155,165,175,185,185
Snatch 185×4
Conditioning
Wanted to do that 200 ft yoke carry today but also wanted to elevate the heart rate a bit so I did :
1000m row
Into 8 rounds
25 ft Yoke carry @400lbs
25 GHD sit ups
Then
1000 m row
Mixing it up!
Lifting from yesterday
Overhead 245
Snatch complex up to 225
Singles at 235
Backsquat 5×6 @ 375
Built up to 315, missed the jerk on 325
GG
Row – 3:36, 150 Wallballs
All the wallballs!
Man… not a peep on my wallballs ??
Clean complex: 185lbs up to 255lbs (90%).
Jerks felt bad today. Arms we’re pretty wiped. Still landed the jerks up to 245lbs. Missed 255lbs jerk twice. Pull felt stronger than usual.
Tempo Clean Dead: 235-255-275
Felt stronger here too. Not as much straining feeling.
5 sandbag squat, 50ft walk AMRAP:
12 rounds.
90lbs homemade bag + 20lbs weight vest.
Granite Games:
154 wallballs.
That was gnar.
2x200ft Farmer Carry @ 100lbs each hand.
Done.
Primary Training Session
A. Power Clean + 3 Front Squats + Jerk 175✅ 180❌
B. 3×1 Clean Deadlift with 2″ Deficit @8141 @155#
Strongman Training Option
A. 2x 50-Foot Yoke Carry for max weight! Set1: 295# set2: 315#=125% of back squat
B. Two sets for max weight of:
200-Foot Farmer’s Carry
Set1: farmer + 90# each side
Ser1: farmer + 120# esch side +20sec hold
C. ✅ @farmer+ 40# (2rounds +set of left arm
D. ✅ @85# (no idea how many rounds?)
Solid finish to the week Lea!
A. Worked up to 170#, these felt relatively good today and 170# power clean felt good. Started at 115#. No misses, third squat and jerk were tough. B. Started at 170# then did 180# x 2. GG Workout: Ran 800 instead of row just cause I felt like running. Finished run at 3:14, did 125 wall balls. Legs are tired from yesterday. Strongman: A. 155# OH Barbell carry. B. Used 70# + 18# KB and held onto it for about 10-20 seconds when finished with 200′ C. Part 1: Finished 9 round at 7:11, used 53#. Part 2: 14 rounds… Read more »
7 minutes of wall balls must have been fun 🙂
Primary strength A1 Worked up to 265, failed 275 twice. Watched some film and discover some flaws in my jerk. A2. Decided to drop down to 215 and do power clean plus pause in the dip for two seconds and pause in receiving position for two seconds for a 15 min emom: 1 rep. I was on my toes in the jerk for the complex and fixed it in this and also fixed my back leg from being straight on the catch. Glad I did this little emom. B. 315/345/365. I love these. I feel so strong when I do… Read more »
For the clean deadlifts go as heavy as mechanics permits. If it stops looking like a clean then lower the load.
Volley ball tournament sounds way more fun than the run!
Then cool then the weight was fine! And haha yes yes! Should be fun ?
Primary session:
A) 135/155/185/205/215/225/235/245/255/260
B) 225 for all 3
C) did this partnered with my girlfriend we each rowed 250 and switched then for the wallballs she did 10 and I did 20 I got 114 at the end of 10 min.
Strongman work:
Couldn’t do A because no yoke
B) carries with 75lb dbs
C) 80lb kb 3 total rounds
D) 5 rounds with a 150lb bag the sandbag squats are starting to feel a little easier
Really fun morning today I was really happy to get 260 on that complex!
Looked like a fun day! Nice work on the complex!
Thank you! Good stuff today ??
A. 205/215/225/235/245/255/265/275/285/295, missed jerk at 295
B. 275/275/275
Conditioning
Did 40m prowler sprints x 10 and 10/9/8/7/6/5/4/3/2/1 (150) sandbag shoulder in between rounds.
Track sesh
4×400 every 5 min
64/64/68/68
Hurt so good ?
PC + 3FS + J: Up to 205
Clean Deadlifts at deficit & tempo: up to 215 ( went up from last week).
Only had time for A & B this morning and my Whoop is telling me that I have not recovered well for some reason over the last two days so may just rest. If I feel good will go for a run later.
Listen to the whoop 🙂
Early morning workout was rough. Low back/high glute are felt very tight which limited my jerks.
A. 185-205-225-235-245-255failed jerk-255-260-265-270
B. 270
C. 133 Wall balls
Had no push this morning
Get on that lower body mobility Griffin!
Solid push considering the early session!
Are the single arm deadlifts with the same weight used in the suitcase carry?
Correct
A. Up to 236#
B. 225/245/275 back felt good
C. 126
A: 135,185,225,245,265,280,290,300 missed jerk three times. Jerk is getting better but still needs work.
B: 300#
C: 138 Wallballs. I would like to have been north of 150 on this. Surprised how quickly this escalated.
More later.
Shout out to the Sampson crew for joining in the hot and humid awesomeness down here in south FL!
Looked like you guys had some fun when he was in town!
A) 112.5kg
B) 140kg
C) 129 wall balls
Strongman done
A) 200kg yoke
B) not done
C) 60kg suitcase carry
6 rounds
D) 5 rounds (100ft carry as read wrong)