Session One
A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
B.
Three sets of:
Drop to Split Jerk
x 3 reps (light, focus on foot work)
Rest as needed
Followed by…
Four sets of
Jerk x 4 reps @ 75+%
Rest as needed
Please use blocks.
C.
Every two minutes, for 20 minutes (10 sets):
(Power Clean + Jerk) x 2 reps
Build over the sets to establish a 2-RM power clean & jerk.
D.
OPTION 1
Every minute on the minute for 20 minutes:
Clean & Jerk x 1 rep @ 85% of today’s 2-RM
-OR-
OPTION 2
For time:
5 Ground to Overhead (245/155 lbs)
10 Ground to Overhead (195/125 lbs)
15 Ground to Overhead (145/95 lbs)
20 Ground to Overhead (95/65 lbs)
**OPTIONS – If you need to work on moving heavy-ish weight consistently, please follow Option 1. If you need to develop more tolerance to volume and a more consistent engine when moving the barbell, please follow Option 2.
Session Two
A.
Three sets of:
Bent-Over Supinated-Grip Barbell Rows x 6 reps @ 2111
Rest as needed
B.
One set of:
Muscle-Ups x Max Unbroken Reps
Rest until fully recovered then. . .
Five sets of:
Unbroken Muscle-Ups x 50% of today’s Max Unbroken Reps
Rest 90 seconds
C.
Three sets of:
Strict Toes-to-Bar x Max Unbroken Reps
immediately followed by…
Kipping Toes-to-Bar x Max Unbroken Reps
Rest 3-4 minutes
Note reps achieved for each movement, in each round.
D.
Three sets of:
Dumbbell Skull Crushers x 8 reps
Rest as needed
Bent-Over Supinated-Grip Barbell Rows x 10 reps
Rest as needed
Session 1
A. 45, 65, 85, 105
B. Drop Splits: 135, 185, 225
Jerks: 225, 235, 245, 245
C. 235
D. Option 1 @ 200
Session 2
A. Done at 135
B. 10 then 5×5
C. 15+10, 10+8, 10+8
D. 25/135
Session 1 and 2 combined
A) sots press 105#
B) drop jerks with 105#
Jerks 4×4 no blocks at 240#
C) 2RM power clean and jerk 290#
D) EMOM CLEAN and jerk using 245#
E) max reps muscle ups: 17
5 sets muscle ups with 90 seconds rest: 8,8,5,6,5
F) strict ties to bar and ties to bar:11/8, 10/6 11/6
Session 1:
A) 45/65/105/115
B)
1) 185/235/255
2) 235
C) 215
D) option 1
185×20
Tons of jerk volume
Right into
Session 2
A) 135
B)
Max: 14 bar MU
7×5
got a blood blister in my palm on the last set,
Not going to rip it open
C) just strict using fingers to grip the bar
10 no kip/8 no kip/10 no kip
A. Julien version of the Sots press
B. First time doing these interesting stayed at 135
C. 235,245,250,250
D. Built to 275
E. option 2 7:25Rx
singles on 245,195
5,3,2,2,3 on the 145
UB on the 95
split 4 X 4 110kg
C&J 2rm 110kg
20 min EMOM 95-100kg (wow shoulders are cooked)
Gymnastics tomorrow. Ran out of time today
Everything done back to back to back… holy triceps Front rack Sotts Press – 35/40/45/50kg Drop To split – All at 80kg 4×4 Jerk off blocks – 110/115/115/120kg Felt really good 2xPower clean & jerk – 60/80/90/100/105/110/115/120kg/125-Fail last jerk/125kg fail last jerk 🙁 Option 2 – 8.09rx.. 245 took me 1.40 and failed 1….. everything else was constant movement. Max Muscle ups – 15 reps (Best is 16, triceps were smoked) 50% unbroken sets – 7/7/6/6/6 Strict toes to bar + Kipping – 10/7 , 10/6 , 7/6 Man usually good at t2b but those strict’s got me goood! D.… Read more »
That’s one long session! Nice work!
Make sure your looking after that shoulder niggle!
Long session def not by choice, effected the outcome of the muscle ups !
Will do Tino.
Session 1
B. 4×4 at 260
C. 285. This was fun.
D. (option 2) 11:00. Bar loading was slow. Wasn’t ready going into this workout. Aware of where I can improve.
session 1
a] bar. in met cons this is super hard. in my oly’s it’s doable. damn basketball.
b]95-135-155
4×225
c]255
d]235
session 2
a]135
b]8 :/ feel heavy, and my turnover is atrocious.
c]15+5 10+10 10+5
d]done
Don’t worry you and 90% of us find the sorts press extremely challenging! Get on that mobility!
Session 1
A) done with barbell
B) @95lbs
C) @225lbs
D) 6:53 – options 2
Session 2
A) @135lbs
B) 20 reps
5×10 MU – 10/10/10 (ripped)/ 8-2/ 4-3-1-2
Tried to get these done. Ripped bad
C) subbed V-ups because of rip.
Max set of 35 then did 5 sets of 15
D) done
Session 1:
A. 15/45/45/45
B. 75/75/75
Jerks – 165
C. 165/175/185/195/185/185/185/185/185/185 My second jerk felt a little unstable at the 195, so I just dropped back after that and worked on mechanics.
D. Option 1: 165 for all lifts
Session 2:
A. 75/95/105
B. 9 unbroken MUs and did 4 a round after that
C. 11/7, 10/8, 10/10
D. 25# DBs/ 95, 35# DBs/ 115, 35# DBs/ 125
Session 1
A: 35-35-35-35 (Exposed mobility issues )
B: 65-75-85
Jerks-125
C: 115-120-125-130-135-140-145-150-155-155
D: Option 1* @135
Session 2:
A: 65lb
B: 8 Unbroken MU
4 @ 50% ( Worked on not doing my weird false grip strict MU)
C: 20-10,15-10, 10-9
D: Done
You have mobility issues?! Since when?!
Haha! I don’t know…but doing the presses wasn’t pretty! Tried staying upright in the squat position but was really struggling to keep my chest up and the bar kept going in front instead of up (even when I practiced with the PVC) Started feeling a little better after the first set but my upper back was supper tight and made me realize maybe I should spend a little extra time opening that up 🙂
Session 2 first: A) done at 85 B) body said too early for muscle ups…tried later C) 11 strict, 1 kipping every time – maybe my kip is wrong if the kipping are just about failing when the strict fail D) later Session 1: B from session 2) worked on kipping ring MU, then did 5 bar MU attempts every 90 seconds – got reps 1, 2, and 5…a struggle today! D from session 2) 40# DB, 105# rows A) mostly blank bar, 55# last set B) 85 for drops, then 125-130 C) up to 145 D) Option 1 done… Read more »
Session 1
A. 15/15/25/25 those were hard
B. Drop to split 65#
Jerk 100#
C. 65/70/75/80/85/90/95/100/105/110
D. Option 1 C&J 95#
Session 2
A. #55 kept it light to feel out the movement since I haven’t done these
B. 2, then for the 5 sets 1
C. 2/8, 3/8, 2/10
D. Done
Hey! SESSION 1 A.) 95/105/115 These were weird in the beginning, but as the sets and warm ups went on, it felt really good! I’m going to use this to warm up alot now. B.)135/135/135 Stayed light, focused on same footwork each time. 225/235/245/255 Each rep felt good, no misses. Started getting tough on the 245s and 255s, just dropped lower and hit it. C.) 135/155/165/175/185/195/205/215/225(missed)/225 Just like I said before I’m terrible at Powers. But managed to get a 2RM at 225! Reps were good too! No mashed potatoes and just got em above parallel. Really pumped about this!… Read more »
post a video of your MUs so we can see what is happening
Ok! I’ll make sure the next time its programmed i’ll post up a vid. I’ll try to get a closer view of my grip as well. Thanks!
One session
Session 1
A/B. Had to film a qualifier for a comp in a couple weeks…5 mins to find a heavy split jerk, 3 attempts. Hit 210, 215, 220
C. 125, 135, 145, 155, 165, 170, 175, 180, 185, 190
D. Option 1, 165
Session 2
A. 85
B. 6 muscle ups max. Stringing together more than 3-4 consistently/in a wod is a major weakness of mine
C. 16, 14, 14 strict TTB. Skipped kipping cause my hands are raw
D. 20# db/ 85
A. 75/95/115/135
B. 240,240.245.250 no misses *all power jerks
C. Foots still healing called it at 230
D. Option 1 Easy 205
Session 2
A. Done 165
B. Did strict instead 10 UB Strict MU for a 2 rep PR
Then 5 sets of 5 strict MU UB
C. 15 strict 10 Kipping x3
D. Done
Day behind just did one sesh woof
HH 185 across
HS 195-205x-205
SLO+snatch 205-215x-215
Dang I am bad at snatching
Tempo FS 225-255-275-305-295-295
I thought that was bad then did ten sprints on the assault bike I actually wanted to cry did first 5 in 30ish last 3 were in the 40s
I don’t think I can do anything else lol
Session 1 A) Bar – 1st time doing it. Showed weakness in mobility with How much of a struggle it was. B) no jerk blocks – did power jerk for second part bc footwork is not very good yet. All at 185 lbs. C) built up to 220 with power jerk. Clean was really easy, jerk is limiting factor in the C&J. D) done at 185 – should of went higher in weight. Session 2 A) 135 B) 6 ub – 5×3 – Did bar muscle ups and had to use a Power Lift rack pull up bar that is… Read more »
Session 2
A. 115-135-135
B. 15 reps, not sure why I wasn’t able to do more, maybe grip is shot from finally doing cleans and snatches again
5 sets unbroken 8,8,8,6,6 assumed we were just supposed to do unbroken and not try to finish out the set of we had to break
C. 12+3, 10+6, 8+4
D. 25lb DBs each set on skull crushers, 155lbs each set on rows
Session two:
A. 135-155-175
B. 18 reps then
9 ub/8-1 (started to rip)/3 and then started bleeded so stopped
C. 10+2/10+3/ wtf my grip went okay during the strict to gone in the kipping
D.