Week One Regionals Athletes (South & North East) click here to access your 2017 Regionals Prep Program!
Weeks Two & Three Regionals Athletes click here to access your 2017 Regionals Prep Program!
Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %):
55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
C.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
Primary Conditioning Session
Off-Season Conditioning Option
For time:
1600 Meter Assault Bike
30 Burpee Box Jump-Overs (24″/20″)
15 Overhead Squats (225/155 lbs)
OR…
Granite Games Qualifier Prep Option
Four sets for times of:
20/15 Calorie Assault Bike
Ground-to-Overhead*
15 Chest-to-Bar Pull-Ups
20/15 Calorie Assault Bike
Rest 4 minutes
*Set 1: 15 reps @ 135/95 lbs
*Set 2: 12 reps @ 185/125 lbs
*Set 3: 9 reps @ 225/155 lbs
*Set 4: 6 reps @ 275/175 lbs
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.
Aerobic/Gymnastics Skills Option
Six sets of:
800 Meter Assault Bike
6-8 L-Seated Pull-Ups
800 Meter Assault Bike
8-10 Strict Toes-to-Bar
Rest 60 seconds
Assault Bike Conditioning Option
Every 5 minutes, for 30 minutes (6 sets), for max calories:
60 seconds of Assault Bike
These are all out efforts for max calories. You have 4 minutes to recover, so go hard.
A) Worked up to 70kg
B) 85kg (89%) failed 90kg
C) 190kg x 1 back squat in set 8. Consistently hitting 190kg which is super!
Metcon 12:30
OHS (3/6/3/3) really slowed my down. Gotta get stronger overhead!!!
AB conditioning
10 sets for max cals in 90 secs: rest 60 secs
28/28/28/30/30/30/30/30/31
my problem has been creating a “sustained” effort. These felt a lot better today after a weekend off and away from training… spent some time with family and 4 wheel driving
Primary Strength
A. 65/95/105/105/115/115
B. 100/115/120/130/140/150/160/165/165/165
C. 135/165/215/245/275×2/310×2
Primary Strength Session
A: 95,105,115,125,135,145
B: 140,155,165,180,190,205,215,225,230, 235miss.
C: 5@185,4@225,3@275,2@315
2@355,2@355,395,405
Primary Conditioning Session
GG Qualifier
4:28,5:25,6:51,7:36 Rx’d. Dirty workout. Jerks felt really good at the heavier weights and I went with power cleans all the way and that was much better as well.
Strength
A) 95/115/135/155/185/185
B) 115/125/135/145/155/165/175/185/195/200 – Snatchs felt a lot better still a ways to go
C) 160/200/260/300/340/340/360/380
Accessory (modified)
4 sets
L-sit pull ups – 8 reps
Strict T2B – 10 reps
Traveled to Indianapolis to see my fiancé side of the family. Brought my lifters …… forgot my shoes (metcons) 🙁 Was on a strict time limit. Apparently I stay at the gym too long. She doesn’t get it.
Haha your other half never will whether its 30 minutes or 3 hours 🙂 Hope you had fun in Indianapolis!
Primary Strength:
A. 65/75/80/85/90/95 — these felt good today
B. 70/75/80/90/95/100/105/115/120/125 (PR tie!)
C. 5×85/4×105/3×135/2×160/2×180/2×180/1×200/1×200
Off-Season Conditioning:
8:04
Scaled barbell to 105# and did these unbroken. Wasn’t able to power snatch more than 105# and I need to work on clean and jerking to the back so I can OH squat more weight in a metcon. I’ve never really done it before so I’m not confident with it.
No additional conditioning today.
Solid day of lifting Kaylnne. Nice work keeping those overhead squats unbroken. Now its time to start adding a little more weight and being confident in your ability.
Primary Strength Session :
A. 135#
B. Up to 222# ??
C. Up to 335#
GG Conditioning : 3:56 / 5:53 / 7:28 / 8:42 (Rx’d except last round @245#)
Aerobic / Gymnastics : 32:29 ( 8 L-Seated Pull-ups & 10 Strict T2B )
Strength
A. 95-115-135-155-175-185
B. 135-145-155-165-175-185-195-205-215-225fail
C. 165-205-255-315-335-355-365-375
Conditioning
800m run, 30 bbjo, 15 ohs(185)
11:19
Primary strength:
A. snatch balance +2 ohs 65/65/75/75/85/85
B. Snatch 65/75/80/85/90/95/105/105/105F/105F
C. Backsquat 70/90/115/130/150/150/160F/160F
Off season conditioning:
9:12, @85
Strength
A. 155,165,175,185,195
B. 140,155,165,185,195,205,220,230,240,250F
C. 185,230,295,345,390,390, 410,420
Conditioning
Granite Games prep
Set 1: 4:22 Snatch
2: 5:44 Snatch No fails.
3: 5:14 C&J
4: 5:54 C&J No fails.
Replaced c2b with t2b.
Additional shortly after conditioning…
Assault bike cals: 23,24,23,24,24,26
Morning session: A) worked to 145 B) worked to 155 which I’m pretty happy about because my shoulders and elbows were in a good position and my pull felt really good, slowly slowly adding weight but I think that this patience will pay off in the long run. C) 140/175/225/260/295/295/310/320 GG: Total time was 32:09 3:48/4:21/4:52/7:08 the275 got heavy haha but super happy I was able to get them all. All reps were clean and jerks. Afternoon session: Aerobic/Gymnastics Skill work I think my total time for that was 32 something I cant remember lol Had a really good and… Read more »
Sounds like a great day Parker, nice work!
Primary Strength
A. Snatch balance + 2 ohs upto 80kg
B. Snatch upto 110kg
C. Back squats 5×72.5/4×90/3×110/2×135/2×155/1×165/1x170kg
Off season Conditioning
9:33 rxd
Bbjo done as open standard and at steady pace for knee. Goal was 8/7 for ohs but lost rep 4 behind me so ended up being 3/8/4. Not a lot of intensity today.
Primary Strength Session A. ✅1 Snatch Balance + 2 Overhead Squats ( up to 145#) B. Snatch x 1 rep Suggested loading per set (by %): 55✅ 60✅ 65✅ 70✅ 75✅ 80✅ 85✅ 88✅ 90✅ 95✅ C. Back Squat *Set 1 – 40% x 5 reps✅ *Set 2 – 50% x 4 reps✅ *Set 3 – 65% x 3 reps✅ *Set 4 – 75% x 2 reps✅ *Set 5 – 85% x 2 reps✅ *Set 6 – 85% x 2 reps✅ *Set 7 – 90% x 1 rep✅ *Set 8 – 95% x 1 rep✅ Primary Conditioning Session Off-Season Conditioning… Read more »
All the ✅?
Primary strength
A)95/135/155/175/195/215
B)up to 220
C)155/195/250/295/330/330/350/370
Primary conditioning
GG – @95/135/185/225
Snatch Balances and OHS – up to 175 Snatch E2MOM – up to 240 with no fails today. Feeling more confident and stronger! 260 is max. Back squat. Up to 385 for the last set. Can’t wait to test this out. That felt fast. Stuck a little extra strength of back extensions and semi-stiff legged sumos. Primary Condo – Off Season. Ran an 800m today for AB. Burpees were slow. Stuck with 205 today on this. But didn’t feel too bad. Will try for the heavys next time I think. 4 rounds of aerobic Gymnastics with 90 second airdyne 6… Read more »
Strong day of work Kenny! Keep up the great progress!
Off Season Conditioning :
8:01 RX
That hurt
Also PR snatch in the AM – 120 kg / 265#
Primary Strength
A) Up to 195
B) Hit 190. I am starting to feel more consistent in the movement, but completing consistently is still out there. Getting closer.
C) up to 380
Primary Conditioning
Off Season
16:28. Finished last burpee at 6:01. Kept getting off balance on the OHS but feeling better about it all around. PT is paying off and overhead position is improving.
Assault Conditioning
26, 28, 29, 27, 28, 29
Snatched up to 150, felt strong
Back squats 5-105,4-130,3-170,2-195,2-225,2-225,1-240,1-250 felt strong
Picked an old aerobic/gymnastics conditioning plus some changes:
Six sets: 200m, 5 strict PU, 12 alt jumping lunges 8 strict T2B, rest 60
Primary
Snatch 215
Back squat
Set 5-6: 295
Set 7-8: 315-335
Conditioning
Scaled OHS to 155: 11:48
Getting carbs then doing aerobic gymnastics
MORNING:
a.) Aerobic/skill- 29:52 total time…3:45/4:06/4:00/4:32/4:26/4:04
AFTERNOON:
Primar work:
a.) up to 255#
b.) up to 205# for a few sets
c.) 155/195/235/285# and then 330/330/350/365F
d.) GG wod- Buried today…4:51/5:56/9:08/couldn’t clean 275#. Someday I’ll be strong
Work in progress. Keep working hard and it will come.