Today is a rest day for athletes following the 2017 Regionals Prep Program.
Primary Strength Session
A.
Take 20-25 minutes to build to today’s 1-RM Snatch
B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 90%
*Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.
Primary Conditioning Session
Off-Season Conditioning Option
A.
Four sets of:
1000 Meter Row
12 Alternating Reverse Lunges
8 Parellette Handstand Push-Ups (8″/6″)
Rest 3 minutes
B.
Two sets for max load:
300-Foot Sandbag Carry
C.
Two sets for max load of:
300-Foot Reverse Sled Drag
OR…
Granite Games Qualifier Prep Option
A.
Seven rounds for time:
5 Ground to Overhead (155/105 lbs)
10 Burpee Box Jump Overs (24″/20″)
15 Toes-to-Bar
B.
Two sets for max load:
300-Foot Sandbag Carry
C.
Two sets for max load of:
300-Foot Reverse Sled Drag
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.
Strength Accessory Option
A.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Barbell Hip Thrusts x 10 reps @ 21X1
(upper back on a bench or box, go heavy and drive your hips high)
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
If you don’t have a partner, you can use band resistance…but you’ll get more out of this with a good partner changing the resistance as you fatigue.
C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
Aerobic/Gymnastics Skills Option
Three sets of:
Row 1000 Meters
15 Shoulder to Overhead (155/105 lbs)
100-Foot Overhead Walking Lunge
100-Foot Handstand Walk
4/3 Legless Rope Climbs
Rest as needed
PM Session
Off season Conditioning
A. 5:40/5:46/5:49/5:53
Rxd phspu & 75kg lunges
B. Done
C. Done
Primary Strength:
A. Built to 127.5# (missed it behind me – would have been a 2.5# PR)
Last successful lift was 122.5#
B. 150×4/170×3/190×2/200×2 (f)/ 200×2 (f)/190×2/190×2/190×2/190×2
Rough day of back squats for me.
Off-Season Conditioning:
A. 6:25/6:26/6:23/6:27
Used 44# KBs for front racked reverse lunges.
Subbed parallels hspu with L-seated DB press using 30# DBs: 4+4/4+3+1/4+3+1/ 4+2+2
B. Skip
C. Skip
S2 – Strength Accessory:
A. Landmine rows with 35# barbell + 25#/27.5/27.5
Suitcase carry with 55# KB
C. Chinese rows with 105#
Reverse snow angles with 1.25# plates
GHD sit-ups x 20 reps throughout all sets
Got out of work late so got as much done as I could before the gym closed.
Strength:
A: spent entirely too much time doing this, but I was so close to hitting 253 today after I PR’ed on Friday at 251. I hit 242.
B: 286/330/358/363/374/374/374/374
Overall, fat and slow today. But I deserve it for spending the weekend drinking too much and engaging in shenanigans and tomfoolery. Tomorrow will be better.
Primary strength:
A. Snatch 105#
B. Backsquat 125/140/155/155 for last five sets
I’m in Colorado till tomorrow night so Ive been dropping in at crossfit park hill and doing their conditioning
Primary Strength
A. 175# (95%) – working on full extension
B. 230/260/295/315×5
Strength Accessory
A. 45# each arm, 90# DB
B. Green Band, 135/155/155 (Hip Thrusts), Green Band
C. 155 (Chinese Rows), Done, 3×20
Primary Strength Session :
A. Worked up to 205# (Really wanted to hit a PR today but only got to 87%)
B. Up to 335#
GG Conditioning :
A. 18:17 Rx (Made sure I emptied the tank on this. I still feel like I’m going slow on my BBJO)
B. 150# Bag
C. 215# Sled
Strength Accessory Option :
C. 155# Rows , 2.5# Snow Angels , 20 GHD’s
AM Session
Primary Strength
A. Snatch upto 112.5kg
Happy to be hitting 90%+ consistently
B. Back squats
4@127.5/3@145/2@162.5/2×2@165/2@167.5/2@170/2@172.5kg PR double!
Strength Accessories
A. Done, 46kg for the carry
B. Done, 110/115/120kg for hip thrusts
C. Done, 70/75/80kg for rows
Accessories are feeling good
Damn solid day of lifting. Looking strong dude!
session 2: Strength accessory – landmine rows with added 35 lbs, suitcase carry with 40 kg kettle bell -hip thrusts 105-135-145, remember next time to go heavier! -snow angels with 2.5lb plates, ouch. Last set I did the first 10 reps with 5 lbs and switched to 2.5. GHD with 18 lb slamball. Accessory bike conditioning from last week: 60 sec bike for calories, 4 sec rest, 6 sets set 1) 17 cal 2) 18 cal 3)15 cal 4)17 cal 5) 16 cal 6) 17 cal. I feel I am improving, but the bike still leaves me out of breath… Read more »
Morning session:
A) Built to 165, still working on technique and building each week
B) 240/275/310 then 315 across, these got really hard but got them all
GG: 18:31 this one was a lot of fun, tried not to rest and keep my rounds at the same pace and thought I did a pretty good job at that
Afternoon session:
did the sanbad carry with 150# bag and the sled drags with 160 on the rubber floor in the gym
Strength Accessory all done, good stuff today!
A. …. I struggled. Only 225. Not sure what was going on but it was kind of depressing not being able to get above this weight. This weight should be smooth as butter by now.. B. 275/315/355/365/365/370 could only get a single out of the last one.. (so far a crappy session :))))) ) Off-season 1. 5:58, 5:56, 6:10, 6:18. I used 175 on the lunges. Last two rounds couldn’t get ub on the lunges. No rounds ub on the HSPU, they were pretty unstable on the floor (they’re PVC pipes and they were sliding) 2. Don’t have any heavy… Read more »
Let’s see some video to see if we can help.
How should I send that ? I didn’t record this lift session but I will
Facebook page for Invictus Athlete
Strength
Snatch 205
Back squat Set 4-8 was 315,315,335,315
Conditioning
31:47
Scaled HSPU to holds for 1 minute
And reverse lunges were with 24kg KB
Accesories session going on right meow
Primary strength
A)215
B)275/315/350/rest @350
Primary conditioning
GG – 17:58 as prescribed
Strength A. 3 sets 15 each leg unweighted Bulgarian split squat strict tempo: 4/3/2/1 Rest 45 seconds 8 RDL, 75# strict tempo: 2/2/2/1 Rest 45 seconds 15 banded hamstring curls, red band strict tempo: 2/2/2/1 Rest 2 mins B. 3 sets 10 V-Ups 2/2/2/1 Rest 45 seconds 1 min plan Rest 45 seconds 30sec plank each side Rest 2 mins (raingers putting me on a unilateral GPP for 6 weeks until my knee is stable enough to do squats because all I’m doing is reinjuring myself every time) Conditioning Off Season Done with no weight on lunges and 4 HSPU… Read more »
That Rainger is a smart guy. Hopefully one day he will start applying that knowledge to himself 🙂
A. Up to 245. Failed 250 twice. Just wasn’t a confident day there. Not that its way off or anything, 260 is my PB.
B. 300/320/345/355/365/370/370/375
Off season condo:
Went 7″ deficit on first set, then 5″, then finished with 2 sets at 4″. All Strict. 155# Front rack Lunges
6:30/6:24/5:58/5:50
Sandbag – 2 sets at 200#
Strength:
Land mines done.
Suitcase at 155#
Banded leg raises and curls done
Glute bridges 225/245/265
Snow angels, sit ups, done
Chinese rows with 50# DBs.
It was a Monday. Thanks all.
I feel you on Monday sessions. Rest days sometimes do more harm than good but i always feel good going into Tuesday 🙂
Primary Strength Session
A. 1-RM Snatch
Got to 85% of my max ? By back just was so sored from saturdays deadlift ! Everything feelt so heavy! differently i cant explain what happened today! Very frustrating
B. Back Squat
*Set 1 – 4 reps @ 70%✅
*Set 2 – 3 reps @ 80%✅
*Set 3 – 2 reps @ 90%❌
*Sets 4-8 – 2 reps @ 90-95%❌
Aerobic/Gymnastics Skills Option
✅ RX
Those deadlifts fry your CNS maybe?
I dont know ? But it kills my erector spinae !!! Still feel it today. And unfortunately much more on one side than the other ?
Primary Strength
A) 190. Feeling more and more consistent in my positions. Number is reflecting it yet but I am feeling better and better.
B) Off of 400. Failed last rep of doubles at 380. Might still be feeling the DL’s from saturday a wee bit.
Primary Conditioning
A) 5:18, 5:44, 6:03, 6:03 with two 75#DB’s
B) Both with 150# DBall
C) Both with Fiance+45(195
Strength Accessory
A) Rows at landmine barbell+50. Suitcase 2rnds @ 115, 1 rnds at 165
B) Done with a partner today(first time, and way better!). Thrusts at 245
C) Rows at two 60#DB’s and done.
How it feels is just as important as numbers. keep dialing in the positions and the weights will come. keep up the great work!
Been a little MIA the last few days but I got everything done! Just been really busy with school and stuff.
Hit today’s primary conditioning this morning and loved the parrelette HSPU!
Came back in the evening and hit a PR on snatch at 225, and got under 230 but couldn’t hold it. Then, hit the back squats and missed two total reps but mannnn tha was heavy. Total 10 @ 320. Had to coach a class and was fried from training, skipped the extra stuff to let my body live another day!
Good to see you back posting and glad you have still been following. Awesome work on the snatch PR.
Hope school is going well and your managing life, school and training ok.
Primary Strength Session
A: up to. 230#. Heavier weights are feeling better.
B: 4@285,3@330,2@370,2@375,2@380,2@385,2@390,2@395. Felt strong on these.
Primary Conditioning Session
GG Qualifier
18:46 Rx’d. Feeling better conditioned.
B: done
C: done
Strength accessory done
S1
Some assault bike intervals
S2
Snatched up to 275
Back squats done
GG conditioning
15:53
Some accessory done
Primary conditioning:
31:35 with 190lb front rack lunges. Did the 13 inch Paralletes the first round then switched to the 8 inch ones! Rows have been feeling poopy lately
Beard strength has disappeared.
🙁