*This week we will be doing some re-testing as well as be testing some potential new 1-rep maxes. We will be continuing on our 12 week off-season cycle but will be shifting some focus to a box squat cycle and, next week, a pressing cycle.*
Dynamic Mobility & Activation
T-Spine Pulse on Bench
x 60 seconds
and then . . .
Foam Roll Lats x 60 seconds per side
and then . . .
Banded Perfect Stretch x 60 seconds per side
and then . . .
One set of:
Row x 500 Meters @ an easy pace
Burgener Warm-Up
A.
Three sets of:
Snatch High-Pull + Power Snatch + Overhead Squat (focus on your landing for the power snatches)
Rest 2 minutes
and then . . .
Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off + Snatch
(Start between 70-75% of 1-RM and work up in weight)
and then . . .
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 110% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
B.
In 20 Minutes or less, build to today’s 1-RM Box Squat
C.
Three sets of:
Strict Ring Dips x 8-10 reps @ 2012
55+: Strict Ring Dips x 4-6 reps @ 2012
Rest 45 seconds
Strict Weighted Pull-Ups x 2-3 reps
Rest 45 seconds
GHD Hip Extension w/Y Overhead x 8-10 reps @ 2012
Rest 45 seconds
Optional Session
(Best performed 3-4 hours between sessions)
Warm-Up
Run 400 Meters @ 50%
Stretch x 2 Minutes
Run 400 Meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
Main Set
Run 6 Minutes @ a fast pace
Run 2 MInutes @ an easy pace
Run 4 Minutes @ a fast pace
Run 2 Minutes @ an easy pace
Run 2 Minutes @ a fast pace
Run 2 minutes @ an easy pace
Cool Down
Jog x 400 Meter
10 Minutes of Static Stretching (Focus on IT Band, Calves, Shins)
Behind in posting:
A. 65/75/75
78/78/78/83/83/83
120
B. Not done
C. Dips done, weight to pullups (supinated) 20/30/40
Optional run–tried to stick to fast/slow times, but running with dog so not an exact science there! 21 min run
Pete 38/5’8/176
Hey all, first time posting. Been following for about 6 weeks or since the beginning of this post season training. I was a week behind but was starting to feel tight and a bit beat up so I decided skip the last week of the cycle and catch up to everyone. Still a day behind though
A1. 135/145/155
A2. Stuck to 155#. Shoulders feeling tight today.
A3. 205/215/225
B. 355
C. Done
dma
A1 75/95/105
A2 115/125/135/145/155/160
A3 180 for the 5 sets
B. 260
C. ring dips 3 x 10
strict pull ups +10#/+20#/+30#
god hip ext with y overhead 3×10 without weight
Mobility and Activation done
A1. Worked up to 165
A2. Worked up to 210. No misses. Tried 225. No go.
A3. 245 for all sets. Felt solid
B. 275. Missed at 285
C. 9 Strict Dips per round, 3 pull ups w/ 53lbs kb on waist. 10 extentons per round
No bumper plates 🙁
A1. 45kg
A2. 60kg
A3. 77kg with straps
B. 125kg
C. Dips on bars, WCUs 24/26/29kg, Ys @ 2.5kg
missed Friday and Saturday.. I tried to combine some elements -others I could not… today I did Friday and Monday for the most part. it had its consequences… Hunter should I do Saturday -theres back squats and the much needed Bar muscle up work. Today I front squated and I didn’t do the box squats because I was thinking I am squatting tom.. what should I do I really don’t want to be further behind on the box squats? theres so much going on I’m my personal life but I didn’t want to miss out on the work..what do you… Read more »
I would recommend that you throw in the bar muscle up work just to practice them some more because that will not be too much to put in as long as its technique and efficiency focused. As hard as it will be to skip the box squats I would say just stay on track with the rest of program as much as possible and do not do the box squats just so you do not over do it.
Hunter –
hope your well.
Thank you Hunter, I will all your recommendations! thanks again!! 🙂
M&A = Done
A.1 135/165/185
A.2 175/185/195/205/215/225
A.3 260
B. 355
C. Done
* Optional
8 Rds
:10 On / :20 Off Assault Bike Calories
= 67 Calories
A1: 135; 155; 165
A2: 155; 165;175; 185; 195; 207(m)
A3: 225×5
B: Up to 355lbs. Missed 375
Late night at work so didn’t get home until 7 pm. No time for anything else tonight.
A1)105-110
A2) 105-125
A3) skipped
B) 250. First time doing these. Wasn’t sure what height box to use, so used an 18″ box that put me right at parallel.
C) 10 dip/3 pull-up @30#/10 ghd no weight
Optional on AB
Warm up done.
A. Lift off and snatch
140,150,150,160,160,165,175
4 position pause @210
B. Box squat at400#
C. All with 20# vest
10 st ring dip
4 st pull ups
10 hip ext. With 10# DB’s
Optional
Ran 1200 m with 20# vest 93Deg. In Ohio hot for a change.
DMA, then today I had: A. 20 mins (or less) to find 2rm front squat @ 33×1 B. 3 sets of 10 tng power snatch, building. :90 rest between C. 3 sets of 10 tng power clean, building. :90 rest between D. 12.9.6 row cals squat clean 95# A. hit 155# for 2, which is what I was shooting for. 🙂 B. 55/65/75. These felt great today. no problems with cycling, though the last few reps of the set @ 75 were a little…slower…than the preceding reps. 🙂 C. 85/95/105. Same as for snatch – felt great and last reps… Read more »
M&A complete
Did the GG qual week1
B: 1rm today 285
Mob done
A1. 30/35/40kg
A2. 35/37.5/40/42/44/46kg
A3. 55kg across
B. 100kg. Could have done more but struggled with equipment and stand.
C. Done subbing
Ring dips x 5
Box assisted pull-ups x 5
Good mornings x 8 @ 40/45/50kg
A.1 38/40/40kg A.2 44kg across A.3 64kg across B. only up to 85kg – I am soooooooo sore from a workout qualifier I did on Saturday, didn’t feel comfortable trying heavier with that amount of soreness, but I assume we should be squatting heavier than our regular squat. What style of box squat would you like us to do – releasing the hips and rocking or not releasing the hips and more of a touch and go? I have always done the rocking one, but wanted to get some insight. C. Dips 10 per round/PU 3@20/25/25/GHD hip estenxions, 10/round, no… Read more »
You should be releasing the hips! At the same time though this should not cause a rock in the shoulders at all.
Would you have a video?
https://www.youtube.com/watch?v=Ft4D03lCEbQ
Watch laura in the green! There is hip rotation but she never rocks her shoulders. She has one of the best box squats in the world. Now if you can not go as wide that is totally fine but the idea still applies.
A2. Worked up 175#
B. Worked up to 300# first time doing them.
C. 8 ring dips, 2 pull ups at 25#, ghd broke. Did weighted sit-ups
Mobility completed
A1)95#/105/115
A2)100#/105/110/115/120(2)
A3)160#(3)
B)265# Stopped here because I did not have a spotter
C)sRDx8/sWPUx3 30#/35/40/GHD x8
Mobility and activation completed
Kept snatches light. Shoulder very sore in the catch.
A1. 40,50,60kg
A2. 70,75,75,75,75kg
A3. 120kg
B. 170kg Found these much harder than regular back squat.
C. Granite Games Qualifier.
How did the qualifier go??
Thanks for asking Hunter. Not that great to be honest. I’ve been prioritising Recovery for the French Throwdown this coming weekend. I therefore left the qualifier to the last minute with very little prep time. I probably shouldn’t have done it, but it did not agrevate my shoulder impingement at all. However, I struggled with the pull-up volume. Second time doing pull-ups in 4 weeks.
Anyway, looks like there are two Granite workouts this week. I’ll only have Monday after the French Throwdown.
Best of luck this weekend then and I hope everything goes your way!
Mobility done
A1). Up to 85lbs
A2) up to 105, missed 110
A3) skipped- having issues with my hamstring
B) 195
C) 8 dips, 3 strict pull ups with 10lbs, 5lbs db for ghd
Mobility: done
A1: to 105
A2: to 120
A3: 145
B: 205 (will post, first time doing these, could do with help)
C: 10 dips, 3 strict pull-ups, 5lb dumbbells
Body weight at 155lbs….yes its going up!!! 1 x 20 reps Back Squat @ 85kg (187lbs) ;>) A. I did the Competitors 3 SNP+3 PS+3OHS all at 40kg 50% ish of max B. 60kg, 65kg, 67.5kg, 67.5kg, 70kg C. Completed at 100Kg…….so this my goal snatch….how on earth am I gonna get strong enough to get that over my head? Is there any extra strength work I can do to help me get there. I am assuming my max is around 80kg right now. D. Box squat 1RM 130kg (286 lbs) No spotter so had to stop at this weight.… Read more »