Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses
Build over the course of the 5 sets to something heavy-ish for this complex.
B.
Six sets of:
2 Snatch Lift-Offs + 1 Snatch
Rest 2 minutes
For each lift off, pause for a count of “one 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.
C.
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
Perform these with the same weight you finished with on the lift-offs.
D.
Build to today’s 1-RM Box Squat @ 32X1
Set the box height so that you are right at parallel when seated; and focus on keeping your shins as perpendicular as possible as you initiate the ascent.
E.
Three sets of:
Back Squat x 5 reps @ 50X1 with 60-65% of today’s 1-RM box squat
Rest 2 minutes
Primary Conditioning Session
“Granite Games Qualifier Event 4”
Complete as many rounds and reps as possible in 10 minutes of:
6 Ring Muscle-Ups
12 Shoulder to Overhead (155/105 lbs)
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 3 minutes, for 30 minutes (10 sets) for times:
25/15 Calories of Assault Bike
Note times for all ten sets and look for inconsistencies and critical drop off.
Aerobic/Gymnastics Skills Option
A.
Every 10 minutes, for 40 minutes (4 sets):
Run 800 Meters
20 GHD-Sit-Ups
15 Strict Handstand Push-Ups to 4″/2″ Deficit
100-Foot Handstand Walk
B.
Three sets of:
Weighted Supinated-Grip Pull-Ups x 8-10 reps
Rest 30 seconds
Tempo Push-Ups x 20/15 reps @ 2111
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest 2-3 minutes
Primary Strength:
A) #125
B) #245
C) #245 (no misses)
D) #365
E) #225
Primary Conditioning:
3 Rounds, that was rough and I didn’t give it my all which sucks.
Aerobic/Gymnastics:
A) I can’t do HS Walks yet so in the future how should I scale this movement so I can keep progressing? @tinomarini:disqus
I did :
800m Run
20 GHD Sit Ups
10 Deficit Paralette HSPU
B) Done
Primary Strength:
A. 65/70/75/80/85
B. 85/95/105/110/115(x)/115
C. 115
D. Built to 195# (89%) of my 1RM
E. 125/125/130 woof!
GG Qualifier #4: 95 reps (4 bbjo shy of 4 rounds)
Aerobic/gymnastics skills
A. No
B. Sup-grip pull-ups x 8 reps unweighted
Tempo push ups, done
Dumbbell hammer curl x 12 reps done w/ 15# DBs
Primary
D. Box Squat 160kg
E. 100kg
Gymnastics
B: Done, 10kg pull ups, 15kg DB’s
Getting my back into the swing of things, mobilizing a lot of and limiting range of motion:
Strength:
A: 88/110/132/132/143
B/C: hip tightness makes squatting painful on the low back so just worked up to a heavy single power snatch, hit 220 for a 5lb PR
D: 365, possibly more but stayed conservative for back
E: all at 225
Gymnastics accessory:
B: two rounds done of pull ups, push ups, curls
Can’t be that bad if you PRd your power snatch ??
Primary Strength Session :
A. Up to 115#
B. Up to 220#
C. 220#
Primary Conditioning Session :
GGQ#4 – 3 + 25 Will redo Sunday or Monday to get that 4+ rounds??
Or into your 5th?!:)
Sounds like a plan ????
Primary Strength Session
A. 5x 1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses
55/65/75/85/90#
B. 6x 2 Snatch Lift-Offs + 1 Snatch
65/85/105/115/125/135#
C. 6x 1Snatch @135#
Set1:✅ set2:❌ set3:✅ set4: ✅
D. 1-RM Box Squat @ 32X1
185#
E. ✅ 3x 5 Back Squat @ 50X1 with 65% of today’s 1-RM box squat
Assault Bike Conditioning Option
10sets of 15 Calories assault bike
1:05/ 1:05/ 1:03/ 1:03/ 1:02/ 1:02/ 1:01/ 1:01/ 1:01
Aerobic/Gymnastics Skills Option
B. 3x Weighted Supinated-Grip Pull-Ups x8 @10#
10 Dumbbell Hammer Curl @20#
Goal is to get those bike intervals under 60 seconds next time
Yes coach! I have so much respect for the bike? Its really somethin which hurts.. so i start with a hesitation.. will try to get in more agressive
D) 315, Took it kinda easy today
Partner WOD with Class
2rd Cindy buy in
21-15-9
Cleans 135/95
Ring Dips
2rds Cindy
5 rds
400 Run Both
30 Box Jumps
30 WBs
2rds Cindy 23:45
Devil Horse Conditioning Done
OMG!! That one hurt, kept each rd under 55 sec which is good for me!!
Been sick the last couple of days and still not feeling ? so just taking it easy no conditioning for a few days so hit some strength and accessories from earlier in the week
A. Box squat 1rm upto 170kg
B. 3×5 tempo BS @60-65% box sq 1rm done at 110kg
C. 6rm bench press upto 90kg
D. 2 sets decline bench @90% 6rm bench x max reps – 12/15 reps
E. Gymnastics part B from today – 7kg pull-ups, 20 tempo push ups then 15kg hammer curls.
D. 3×6 single arm DB row @35kg
Nice work today. Pretty solid considering you’ve been feeling unwell. Hope you continue to feel better.
Strength
A. Done light
B. 230
C. 230
D. 445 on 16″ box
E. 275
Conditioning
Granite games
3+16…..115. Broke once on last round of muscle ups. Lost a couple reps from the break. S2o were smooth.
Additional
Assault bike. Wasn’t consistent. Did this too soon after conditioning workout.
The bike must have been nasty straight after the conditioning
Strength – AM
A. Work up to 1RM of Snatch Push Press + OHS 3/2/3/1 up to 145# 20# less than my max
B. Snatch RDL
3×4 reps 3/2/1/1 @ 75% of 1RM snatch, 115#
C. Work up to 1RM Back Rack Box Squat 3/2/X/1 up to 175#
D. Back Squat
3 x 5 reps @ 65% of today’s 1RM, 115# 5 sec lower
PM Session
GG Event 4 – 101 reps (3 rounds + 2 Mu)
Nice work Leilani!
Session 2: DAS BOOT.
5×30 sumo KB deads with 26lbs
5×10 seated good mornings with 95
Single leg reverse hypers
More core work
Pm session: Ggames = 3+18. lol I had no thought process behind this workout. Only thing I did plan was to split the oh to 6+6 for first two and then 4’s after that. This got hard fast lol. I’ll redo this Monday because honestly I just went in this workout as blind as a bat. Bbjo’s were of course a little hard. Need to go slower on my first round next time since it took me around 2 minutes to do Endurance 1. 6:03 2. 6:02 3. 6:02 4. 4:20 (I couldn’t do the last 400.. started getting goosebumps… Read more »
I drank a gallon of water today also
If you just maintain two minute rounds I think you’ll be good 🙂
I don’t think I can maintain 2 minute rounds haha. I’ll see Monday how it goes again
Primary Strength
A) up to 115
B) up to 195 w/out any misses(win)
C) missd 195 twice,, dropped to 185.
D) 375
E) 245 across
Gymnastics skills
B) up to 20# for Pull ups and 30#’s for hammers.
Solid day of lifting Jordan!
Primary strength
A)95/115/135/155
B)205
C)205 4/4
D)stopped @345 (not meant for long femurs ???)
E)235
Primary conditioning
GG – 3 rounds. Was pressed for time so no warm up except for a couple s2oh
EMOM:
95-105-115-125-135
2 Lift Off + Snatch:
135-155-165-175-180-185
Snatch:
195-195-195-205
-Missed 205 a couple times before hitting it.
The rest I hit on time. First time hitting over 200 in a snatch in about a year!
1RM Tempo Box Squat: 350lbs
Was slightly above parallel but Nichole was there and she told me it was okay. 🙂
Tempo Backsquats: 225lbs for all.
Sup. Pull-ups w/ 20lbs
Tempo Push-ups done.
Hammer Curls done w/ 30lbs
Holy fucking boob pump there.
Nichole knows a thing or two 🙂
Where did you workout?
Rose City Barbell.
Bo had some random gas leak so they closed it for the day.
Morning session: Primary strength A) 45/65/95/115/125 B) 115/135/145/155/165/175 C) 175 these felt good after the lift offs D) 315 kinda surprised myself with these E) 190/195/205 After the lifting I did the accessory work from the aerobic gymnastics Afternoon session: GG – 3 rounds and 1 muscle up. It’s freaking hot here in San Antonio so I was glad to be able to keep pushing myself through the workout and I didn’t take any long breaks I made myself go before I wanted to I planned on doing the aerobic/gymnastics skill work after but my biceps/lats/triceps/whole upper body is really… Read more »
Stay safe it that heat and also make sure you’re feeling for those long sessions!!
Will do!
Session 1
D. 265
E. 175
Session 2
A. Up to 95
B. Up to 145
C. 145×4 missed the 1st/solid on the last
Session 3
GG-
Primary strength:
A. 55/55/60/65/65
B. 2 snatch lift offs + 1snatch 65/75/85/95/100/105
C. These were not happening. My body didn’t feel very coordinated today
D. 1 RM Box squat 135
E. Tempo backsquats @90
session 1: DAS BOOT Athlete Programming.
L-Sits: 3×30
EMOM for 10 mins: 10 toe to ring +3 MU. first 5 rounds UB then 8/2+3 MU… forearms and core were smoked.
12-10-8-6-4-2 of single arm plate press with 35#’s.. Gotta coach one class then ill be back for my acc. work
You just created a new athlete program ??
AM
A. 165
B. 210
C. 210… I failed two.. and then took 5 minutes of rest to gather my thoughts (since I’m insanely frustrated with my snatch lately). I was gonna do this until I got 4 in a row. I did it after I took that rest so I technically did 7 attempts, 5 good ones, 2 fails. So much going on upstairs with my snatch especially when my PR was 245 a few months ago.
D. 385
E. 235
PM
In 30 minutes
Sounds like you need to do less thinking and more lifting. Keep it lighter and have some fun. It will come back stay with it and have confidence
I also am being lazy under the bar. I saw the video and it just didn’t seem like typical me. It’ll come back. Have to do what you said and do less thinking