OFF-SEASON PROGRAM
Session One
A.
For Time:
300 Meter Yoke or Barbell Overhead Carry @ 50% of 1-RM Clean and Jerk
B.
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch Balance x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
High Hang Snatch + Hang Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Hang Snatch + Snatch
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets) of:
Snatch x 1 rep
C.
Every 2 minutes, for 6 minutes (3 sets) of:
Hang Clean + Clean + Jerk
Immediately followed by…
Every 3 minutes, for 9 minutes (3 sets) of:
Clean & Jerk x 2 reps
Immediately followed by…
Every 3 minutes, for 12 minutes (4 sets) of:
Clean & Jerk x 1 rep
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean Pull x 2 reps
Session Two
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80% of 1-RM
B.
Every minute, on the minute, for 10 minutes:
Deadlift x 2 reps @ 80% of 1-RM Deadlift
Perform all reps from a dead-stop off the ground – no touch and go, reset every time.
C.
Three sets of:
Barbell Good Mornings x 6-8 reps
Rest as needed
D.
Three sets of:
Glute Ham Raises x 8 reps
rest as needed
REGIONALS PREPARATION PROGRAM
Session One
A.
Build to today’s heavy-ish Snatch – doesn’t need to be a PR, just build heavier than the weight you’re hoping to complete in Event 1 of Regionals
B.
For time:
10 Squat Snatches (185/135 lbs)
Rest 60 seconds
For time:
8 Squat Snatches (205/145 lbs)
Rest 60 seconds
For time:
6 Squat Snatches (225/155lb.)
C.
Every 90 seconds, for 9 minutes (6 sets):
4 Strict Muscle-Ups (try to stay unbroken)
7 Strict Handstand Push-Ups
Session Two
A.
Build up to today’s heavy…
Pause Back Squat x 2 reps @ 33X1
Rest as needed
B.
For time:
52 Wall Ball Shots (30/20 lbs)
52 Pull-Ups
Immediately followed by…
C.
Two rounds for time of:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)
First Invictus session
Off season
A) 4:40 @67.5kg (6x50m)
b)
155/176/198
155/176/187
198/209/225
198/209
225F/225F/225/225
c)
225/242/253
265/265/265 failed final jerk of last set
275-failed clean /275/275/286
297/308/308
Session 2
a)300
b)380
c)135
d)ghr done
Off season
Session 1 (2nd)
A) 5:06@145 (4×75 meters)
B) 225/245f on 2/255 to heavy to bring onto back (1 rep)
135/145/155
155/165/175
175/185/195
195/205fx3 (shoulder)
C)
135/175/195
185/205/225
225/235f clean/235/245f clean
Really having a hard time with to oly lifts
D) iron scap and some low bar back squats as prescribed by tino.
Session 2 (1st)
A) 275×5/285×3
B) 405 that for hat
C) 135/185/235
D) 10 + hip circle work
E) weighted leg extensions for knees
Off Season
Session 1
B1) 165, 175, 185
2) 165,175,185
3) 190,200,210
4) 215,220
5) 230, 240, 245F, 250F
C1) 235,245,255
2) 255, 265,275
3) 300,315, 335 Failed jerk but new 1rm clean, 335F
4) 335
Session 2
A. 300
B. 365
C. Done
D. Done
Offseason
Kinda goofy scheduling this weekend due to L1 cert.
Wednesday
Row: between 1:37-1:41 for all 10 sets
Event 7: 6:04 i really struggle with legless rope climbs…or pulling in general
drop to split work done
split jerk emom: 255
Friday session two:
A. 285
B. 375
C and D. will do tomorrow.
A.Skipped this, B1. Snatch Balance x 2 reps: 80/100/ 110 kg B2. High Hang Snatch + Hang Snatch: 63/ 67/ 70 B3. Hang Snatch + Snatch: 70/ 75/ 80 kg B4, Snatch x 2: 80/ 80 kg B5. Snatch x 1 rep: 85/ 90/ 95/ 100 kg C1. Hang Clean + Clean + Jerk: 90/ 100/ 110 kg – (HPC/PC/PJ) C2. Clean & Jerk x 2 reps: 100/ 100/ 100kg C3. Clean & Jerk x 1 rep: 100/ 110/ 120/ 130 (Failed, head) Did a metcon With some training partners, 5 rds 4 Strict MU 7 Strict HSPU 12 KB… Read more »
I’ve had knee pain now for 8 months so I finally got an MRI and found that I have a slight tear and fluid. I was told to not workout for two weeks. I’m sure you guys have delt with this before. I would love to hear some suggestions on what I can focus on the next two weeks while this is healing.
I’m guessing to just focus on upper body movements, core, mobility, and swimming. Not sure about rowing and assault bike? Would love to get some feedback from one of the coaches
When you have an injury it’s always difficult what to suggest you do as a lot will be down to what feels good and what doesn’t. My suggestion would be to focus on upper body strength and gymnastics and experiment with other movements to find out what hurts and what doesn’t. Please keep us posted on your recovery and let us know if there is anything else we can do to help.
Session One A. Didn’t go well… only hit 160, even did lots of warm ups too. B. 10 Squat Snatches (185/135 lbs) 1:17 (did a set of 3/2/then 1’s.) might have been too much too fast Rest 60 seconds 8 Squat Snatches (205/145 lbs)-2:31 (felt too out of breath from the first set…) Rest 60 seconds 6 Squat Snatches (225/155lb.) 2:15- felt decent so I decided to move to 165… and then hit one and sorta fell apart =0 C. Every 90 seconds, for 9 minutes (6 sets): This turned out to be more for completion. I scaled the reps… Read more »
A. Low bar, powerlifting style back squat to take a little stress off the knees (they are getting better)- 345 for all sets
B. DL- 425 for all
C. GM- 225-245-245 x 8 each set
D. don’t have GHR (I know, I know)- so I did sled pulls instead- 8 x 100M walking followed by 100M sprint with a partner
5×3 muscle ups because I need to work on them
Hhang plus hang
95/115/120
Hang plus snatch
120/120/120
Snatch doubles
125/125/125
Snatch singles
125/130/135/140
Clean complex
125/135/155
Clean and jerk doubles
165/175/185
C and jerk
185/190/195/200(missed jerk)/200 for a good c and j rep!
Front squat emom
205# all good reps
Did Session 2 first, will do session 1 this afternoon before coaching-
Session 2:
A) 310
B) 400
C) 155
D) done
Session 1:
A)
B)
C)
AM Off Season A. OH Barbell carry with 155 done; I did not look at time, but it took me 4 attempts -about 100/50/75/75 B. SB- 185 for all 3 sets HH/HS- 155-175-185 H+S- 185-195-205 2S- 215-225 S- 235-245- 255x2misses (no misses up to 255- current PR, I’m OK with this) C. HC+CJ- 225-235-245 2CJ- 255-265-275 1CJ- 295-305-315 x 2miss; this pissed me off, because it was totally there, first time I just got lazy and received on my toes, then effed around with my belt cuz it was too tight and by the time I got it fixed, too… Read more »
Solid day of snatching Barrett!! Seems like overall it was a solid lifting day.
Session 1:
A- 162# 4:18
B1- 154/198/223
B2- 135/155/175
B3- 185/198/208
B4- 213/220
B5- 225/235/247/252#
C1- 154/184/203
C2- 220/242/262
C3- 277/291/301/313
C4-328/338/353#
Session 2:
A-
B-
C-
D-
Coaches…yesterday…I did as recommended with nate and strict muscle ups…After doing 10 strict with my feet on the box I tried some from hang…I managed 5 singles which I am really happy about! I was wondering if you can watch this please and look at my left arm and give me some advice about how I can get rid of this..It filters into my regular muscle ups too…been trying to stop it but I can’t seem to…any ideas on how to get this better…do you thing it’s just pulling strength in my left arm?? Any advice would be most appreciated… Read more »
I use to have that problem and it was due to not keeping my last engaged.
Thanks for the reply Alan. .will try and think about that next time
I think maybe you look like you already had it in your mind that you were going to “chicken wing” it as I call it. As soon as you pulled you went straight over to that right arm instead of pulling to your chest. Think about leaning backwards, keeping rings in tight and pull to sternum. When rings are to your sternum think at it like you are going to rip your shirt open and rotate over the rings and pull elbows back behind you. Hope this helps!!
Thanks for the tip alyssa! ?
Are you right handed?
Yes I am right handed in sport …
Left handed to write ?
Hello!! Sn balance. .50, 55, 57.5 kg (new 2rm) Hh +h’s. ..45, 50, 50kg H’s, sn…50, 55, 60kg happy to do touch and go at 60 for first time! Snx2 …60, 60 Sn x1. ..62.5, 65, 65, 67 (miss) Hc +cnj…45, 55, 65kg C+j x 2..65, 70, 75kg C+j..75kg, 75, 80, 80 (miss) Front squat…85kg for all sets. Deadlift…skipped…had a pain in back of my knee the last couple of days..think its my hammie that is tight so playing it safe and doing some mobility there Instead…. I am feeling really beat up today and there are a lot of… Read more »