Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed
B.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
C.
Four sets of:
4-Stop Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
Rest as needed
D.
Three sets of:
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
Rest 2 minutes
Session Two
A.
For time:
10/7 Muscle-Ups
15 Deadlifts (275/185 lbs)
20 Handstand Push-Ups to 4″/2″ Deficit
40 Alternating Pistols
20 Handstand Push-Ups to 4″/2″ Deficit
15 Deadlifts (275/185 lbs)
10/7 Muscle-Ups
For today, you may kip the handstand push-ups. We are normally not fans of kipping handstand push-ups, but on the off-chance that they could show up in the next couple of weeks, we want to make sure you feel confident with your kipping.
B.
Three sets of:
Single-Arm Dumbbell Rows x 8-10 reps each arm
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
Band Pull-Aparts x 30 reps @ 21X0
Rest as needed
C.
Every 2 minutes, for 24 minutes (12 sets) of:
100 Meter Sled Push
(light to moderate – should take between 30-45 seconds)
D.
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Session 1:
Warm up
A) 40/40. 62/70kbell
B) 115/140/160/185/195
C) 240/250/260/270
D) 1:28/1:20/1:23
Session 2:
A) 10:31
10UB/15UB/7/7/4/2/quick 40/5/5/3/singles/15UB/3/3/4 done.
(strict at a 5″ def) can’t take the weight on my neck. Sorry about not following specifically. 5″ is all we have that and 12″. Just can’t do the Kipping HSPU)
B) 70lbs/done/red band
C) tomorrow
D) done
Session 1
A. Done
B. 135-235 240 F
C. 240-275
D. :35, :34, :34 all UB
Session 2
A. 7:36 5.5 inch deficit. Felt good heart rate didn’t go too high. More in the tank. Hope this is 16.4
B. Done
D. Done
What made you want to do the 5.5 inch deficit?
Lol just lazy didn’t want to measure 4 inches. So grab 5.5 inch blocks we have :). Usually use 5.5″ deficit for all regular rx’d HSPU anyway.
A. PU: 55&70# Z-Press: 35 & 40# B. 51×3 61×3 72×3 72,80,82,82,82,82 kilos C. Pulls done at 110 D. 1:56 / 3:37 / 3:57 Was going to cut down the SHSPU to 10 cus I think it seems impossible . But I got it done and very happy about it Session 2: Metcon : 12:32 RX Happy about this . DL & HSPU are a weakness so I attached it as much as I could . Even though every set the plates would slide to the side and was giving me trouble locking out . Only had time to do… Read more »
They kept sliding on HSPU? What kind of plates do you have?
I was using a couple 25# plates. I believe the brand is VTX. I didn’t really consider the weight to be an issue but I guess now I know .
Had to piece stuff together today because I could only do 1 session….
AM stuff:
Warmup done
B) 90×3/110×3/125×3/140×3/155×3
D) 1:45/2:21/2:52
PM stuff:
A) 12:45
B) done w/45# DB
Glad you were able to make it all work and get some stuff in still with your one session
Session 1
Warm up complete
A: with 45# plate and 55# dbs
B: 120,145,170,180,185,190,195,200,205
C: 205,215,225,235
D: 1:15,1:34, 1:53
AM
Warm up done
Snatches
155-245
4 Stop Snatch Deadlifts
285
HS Walk + Strict HSPU
around 3 minutes. Strict kill me.
PM
10:16
Core and accessory done.
Session 1
Warm up done
A. Snatch complex warm up
B. Off 255
C. All @255
D. First 2 sets UB. :49/:59/1:29
Session 2
A. 6:51
B. Done
C. With 40lbs on sled :30-:47
D. Will do later
Solid time on Session 2 Part A! What did your sets look like for your movements?
Thanks man!
10 MU UB, 5-5-5 for DL, 20 HSPUs UB, pistols UBish, 10-5-5 HSPUs, 5-5-5 DL, 6-4 MUs.
2-3 sec rest on first sets of DLs, 5-10 secs rest on the backside cause I was telling my self I needed to hit the MUs UB but..
Session 1
A. C2B – 10 kg /15 kg
Z-Press – 20 kg x 2
B. Did other snatch work from blocks & Back squat 5 x 1 @ 95% (160 kg)
D. 0:55 – 1:04 – 1:36
Session 2
A. 8:50 – Deadlifts slowed me down, had to do singles on the way back
B. Done
D. Done
Spring Break this week. So really trying to keep my workouts focused and quick to spend time with the kids. Rear delt warm up -done A. Snatch:85/105/125/135/145 for percentages B. 4 position deadlift – 165 for all C. HS Walk/ hspu – 2:00/2:15/2:45- walked up my driveway for the HS walk, pretty good challenge on the incline 🙂 D. Metcon: 7:09 did all the MU unbroken!! And yay a for kipping hspu 🙂 still need to push through deadlifts better. E. Accessory work: done F. Sled pushes: did a few, put my kids on there and pushed them, then they… Read more »
Great work on the conditioning piece! Thats fast! Have fun on Spring Break with the kids!
Pistols are my jam! Also much better at kipping hspu than strict ?
Session 1
W.U with 6kg
Pullup – 20kg 4kilo increase
Zpress – 28kg 2 kilo increase
A.snatch got from 60kg to 95kg felt smooth.
B.skipped
C. 10:30
Session 2:
A. 9:15 felt easy
B. Done
C.skipped
D.done
Morning 6am
Low hang Snatches135-205
Snatch DL 255, 275, 275, 275
Hs walk + HSPU 1:42, 2:15 – only 2 sets
Session 2 -11am
Met con 9:20. HSPU were abysmal
Accessory work- rows w/100’s. Reverse hyper ✔️
I Y and T done
Z press wth 35#
C2B with 25#
Snatches done as prescribed. Up to 120#. Felt smooth.
4 stop snatch deadlift done. Used 100%+
HSW plus Strict HSPU done
All hsw and hspu unbroken
Metcon done RX 12:00
Sled sprints done
Core will do tonight at home
Sitting at 107 in the NorthEast. Haven’t posted in a bit just because it’s been crazy busy and trying to stay focused. Retested 16.3 yesterday and hit 114. Couldn’t be here without the programming and the support. Good work gentlemen.
Session 1:
A: complete
B: snatched up to 225 with the pause.
C: up to 285.
D: each set took 3 minutes.
Onto session 2 now.
Great to hear Jonathan! Lets see if you can break that top 100!!!
Session two
A. 12:17 subbed split jumps for pistols to save knees. got back to hspu at around 5:00 and kinda died off…hspu were down to singles deads were 6/5/4 and mu were 4/2/2/2 on way back
B. done
D. done
C. done…feel like butthole after 16.3 yesterday so not a superhuman effort. all done around 30 seconds. got to play outside in the rain today, which was kinda fun
After a couple of hundred snatches over the weekend and a few bar muscle-ups thats understandable 🙂
Definitely feeling 16.3 from yesterday.
Session 1:
B. 115×3, 135×3, 165×3, 185×3, 200×3
C. 200, 225, 235,
Look after yourself after 16.3 buddy. Two more Open workouts to get through!
Thanks Tino, I will.
Session 1:
A- c2b @ 53# // db zpress 65#&80#
B- 135/135/135/160/160/160/175/175/175/185/190/200/205/210/215
C-
Session one
warmup done
A.
sc2b: 5xbodyweight/5×10 lbs happy to hit full ROM after all the bmu yesterday
z press: 2×5 at 50 lbs
B. 3×135/3×165/3×190/205/210/215/220/225/230 no misses. did as a low hang snatch not as a pause from floor snatch
C. 245/255/265/275
D. :50/1:07/1:19
Session 1
Rear delt WU:15#
Bicep:20#
Tricep:10#
A. 50# on z-press, 40# on sup chin ups
B. 95×3/115×3/130×3/135/140/145/150/ couldn’t stick 155 this morning
C. Done @ 205#
Morning Feel fresh in mind but doms of doom in my lower back and shoulders today! 2 mile run for warm up to the box from home Warm up done with 3kg weight and 16kg for the Z press. Going to try increasing for pull ups next time. Snatch completed from 35kg up to 57.5…missed one at 55kg Handstands done…shoulders feel fatigued from yesterday so these were tough Metcon…This was appalling ! Had a hissy fit at the beginning because I couldn’t do a muscle up and wasted 3 minutes sulking and repeatedly missing! Had a word with myself and… Read more »
Lets keep everything in perspective Charlie. You had a pretty rough weekend of training and Open workouts. Have fun with the training in between the open workouts and realize that doing them multiple times may have some effects on the subsequent days of training 🙂
Thanks tino…you are right…at times we expect too much from ourselves! I am happy I finished it though..In the past I would have gotten so angry and wouldn’t have been able to finish haha!