Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Skill Development
Every minute, on the minute, for 4 minutes:
1-3 PERFECT Bar Muscle-Ups
Skill-Based Movement Primer
Every 6 minutes, for 18 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 meter Run @ 1-Mile PR pace
15 Power Snatches (95-125/65-85 lbs)
15 Bar-Facing Burpees
5 Rope Climbs
A.
Build to today’s heavy…
Hang Snatch + Snatch
Followed by…
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 80-85%
B.
Four sets for times of:
12 Overhead Squats (135/95 lbs)
9 Hang Snatches
6 Ring Muscle-Ups
Rest 90 seconds
C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Sets 4 – 10 reps @ 75%
Rest 3 minutes between sets
D.
Granite Games Semifinals Event:
“Earn It”
50-Foot Handstand Walk
40/30 Calorie Ski Erg (or Row)
30 Handstand Push-Ups to 6″/4.5″ Deficit
40/30 Calorie Ski Erg (or Row)
50-Foot Handstand Walk
Time Cap: 8 Minutes
Athlete Notes:
Speed intervals! This is a progression from last week, so look to that performance for guidance as to how quickly you should be able to push on the triplet intervals. The goal is fast and unbroken!
After your back squats you’ll have a chance to test the Granite Games event “Earn It.” This is a quick burner that will test your overhead strength endurance. For most athletes, the handstand push-ups will be the separator. If you know that strict handstand push ups are going to be tough for you then pace the first half, but if you are a gymnastic ninja then this is a 90%+ effort the entire time. Make the handstand push-ups the focal point of your workout, and on the back half of it give everything you have to the ski erg and trust your ability to handstand walk under fatigue.
Emom Done: 3 mu
Skill based: Done, adjust 10 snatch and 10 bar facing burpees
@125 snatch
A: build up to 165
B: X
C: 255, 295, 325, 255
D: 50 ft, 40 cals, 30 hspu + 13 cals
No B??
I felt a pain on my shoulder so I decided to go straight to c
Primer done
A. Built to 205 then 7 out of 10 @ 185
B. Skipped.
C. 290/335/375/310×10
D. 8:50 Rx w/row Finished the 2nd row right at the time cap
No B??
No B. Short on sleep and happy enough to get most of the days work in
Primer done maybe 5 min rounds? Didn’t time
A: 125; 115
B: 3:30-3:45 per round
C: 195, 225, 245, 195
D: ski erg was like watching pain dry…14 min shoulders smoked
This may help
www. YouTube. com/ watch?v=Lgi5YAfIqto
Good video thanks
Primer Rx w/ PS at 95 and 15 LSit towel pull-ups- 4:05/4:04/3:58
A. Up to 75Kg; EMOM @ 70Kg
B. Rx – 2:43/2:56/2:59/3:07
OHS – UB for all
HS – singles
MU – 3/3 for all
C. 130/150/170/140Kg
D. Skipped; shoulders are totally smoked and left I did super fatigued.
Good call, live to fight another day. i.e. tomorrow 🙂
Skill work: muscle up to iron cross to l sit.
Skill mvmt: 3:15 / 3:30 / 3:45. did l sit rope climbs x 2. I don’t have the height to do full climbs. The humidity was terrible today.
A). 5×3 with 80lb KBs
B). 2:45 / 2:41 / 2:51 / 2:41. I alternated between bb and 62lb KBs. Finally found the balance between bb and kb. Perceived effort felt the same at least with the different range of motion.
C). 255 / 295 / 335 / 275
D). Later this afternoon.
Damn!! I wanna see some video of your iron cross!!
Skill work- 65lb bar
Oooopps, hit the post button too soon…
Skill work with 65lb bar, 4:23/4:12/3:51, weird, got faster each round.
A. Built to 90, EMOM at 90
B. 65 lb bar and C2B – 2:11(3:43)/5:51(7:21)/9:35(11:0)/12:56
C. 135/155/175, 10 at 145
to fast to post just like your workout 🙂
Warm up done
Primer done, but mhad to modify a little (still intense enough lol)
A) 80kg, then emom 80kg as well
B) did 1 round rx with bar mu, but felt really bad, palm gave up as well, so changed it to 12 ohs and 10 strict pull ups
C) skipped, back said no
D) 2×25 feet hsw, ski and 2” deficit strict hspu
8:33
It’s amazing how bad I’m at the ski erg, barely can hold around 1000cal/hour. Shoulders were absolutely dead ☠️
Sounds like a technique issue. This should help!
www. YouTube. com/ watch?v=Lgi5YAfIqto
Thanks! I would say my technique ist quite similar (obv. not perfect), but i don’t know, maybe I’m just too week and that’s all 🤷🏻♂️
*weak
A) 195, shoulders are more fatigued from Wednesday than i thought they’d be.
185/190×5/195×4
B) 2:09 12/5+4/6 BMU
2:19 11,1+3hsn+6/6
2:16 12+3hsn+6/6
2:12. 12+3hsn+6/6
C) 315/365/415/335
D) 15′ of the second HS walk
This week has been 🔥 rest up and get ready to round out the week strong!
A1. HS + Snatch: 125#
A2. Snatch: 120#x1x10. Hit all reps this morning!
B. Skipped
C. Back Squat: 190×5, 220×3, 245×1, 205#x10
D. Capped at 8 mins. Got through at least 15 SHSPUs to 2” Def. Need to work on these
Highlighting and working those weaknesses!
Hey there! How is the Skill-Based Movement Primer portion supposed to be performed? Last friday, during this portion, I ended up devastated and interrupted the workout half way (I wasn’t feeling very well in general). To me, this portion feels pretty intense and leaves me a bit tired for the rest of the workout, so this week I scaled everything to 75%: 600 m bike erg 12 power snatches @30 12 bar facing burpees 3 rope climbs (3.5 m) Although it was intense, it wasn’t as hard as last week (which I did RX), leaving me with around 2 minutes… Read more »
Take them as a warm up and modify down a bit if you know that is going to be too intense. We want you getting a little sweaty but still capable of thinking about the technique of moving during the primers.
Primer 5:07/5:12/5:26 10 S. Pull ups for rope.
A. 205 then 195 for the emom all makes.
B. 2:24/2:43/2:50/3:00 Rx. Unbroken OHS then 5/4, 5/4, 6/3, 6/3 for the snatches and 4/2 MU.
C. 270/310/350/290×10
D. Ran out of time had to go to work.
A. Up to 225# emom at 225#
B. 3:05/3:22/3:17/3:35
C. 275/315/365/ 10x 275#
D. 12:02 ignored the cap.
Getting it done! Nice work
Foam rolling/lacrosse ball, dynamic hip/shoulder warm up
Did BMU yesterday and my shoulder is a little tired/sore so skipped today
Primer done – 10 power snatches at 95, 10 BFB, 1-2 L sit 6′ rope climbs (don’t have an actual rope)
A) worked up to 195 (88%); 10@175 (80%)
B) 17:05; fastest round 2:30 slowest round 3:30 – BMU instead of RMU; UB OHS the whole way, went 5/4 on snatches and 4/2 on BMU until the last round I did it all UB and about died
Don’t have time for the other pieces today
Glad to see you pushed and finished strong!
If I don´t want to do kipping hspu, just the normal strict, then should I do it without deficit or still ad to it?
Strict to 2″ Deficit. Have fun!
Considering yesterday did some little this and that with 70 strict hspu in it, I´m definitely going to! 😀
Hi, why it’s so mixed-up, lift than wod, than squat, than wod again?
Is it OK to change it as I like?
Activation and primer followed by snatch work and barbell cycling, then your strength work followed by a high skill conditioning piece. Follow as written, the intention is to keep the heavy loading after the barbell cycling.