Click here for the 2017 Regionals Prep Program!
Primary Strength Session
A.
Build to today’s 2-RM…
Pause Front Squat @ 33X1
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 2 reps
Build from approximately 75% to today’s heavy double.
C.
Three sets of:
8-Second Clean Deadlift x 1 rep @ 8181
Rest as needed
If you performed this last week, try to use a little more weight this time while maintaining focus on your positions and weight distribution. If you missed it last week, start with approximately 65% or lighter. Use the 8-second ascent to feel the weight shift from the forefoot into the mid-foot as the barbell passes the knee; keep your chest over the barbell and stay patient in that position as the barbell ascends up the thighs; feel you hips coming up and under the barbell to elevate it – not kick it out. One the way down, maintain that same controlled 8-second tempo and hit all positions again in reverse. Use straps for this!!!
Primary Conditioning Session
Off-Season Conditioning Option
Complete as many rounds and reps as possible in 6 minutes of:
8 Power Cleans (185/125 lbs)
8 Front Squats (185/125 lbs)
8 Shoulder to Overhead (185/125 lbs)
OR…
Granite Games Qualifier Prep Option
For time:
120 Double Unders
40 Wall Ball Shots (30/20 lbs)
20 Ground to Overhead (185/125 lbs)
40 Wall Ball Shots (30/20 lbs)
120 Double Unders
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.
Four sets of:
Front-Racked Alternating Reverse Lunges x 12-14 reps (6-7 each)
Rest 45 seconds after each leg
L-Seated Legless Rope Climb + Legless Rope Climb + Rope Climb
Rest 90 seconds
B.
Two sets of:
Overhead Yoke Carry x 200′ (100′ out & back)
Rest 2-3 minutes
C.
Two sets of:
Farmer’s Carry x 200′ (100′ out & back)
(as heavy as possible)
Rest 2-3 minutes
Assault Bike Conditioning Option
Every 5 minutes, for 40 minutes (8 sets):
50/35 Calories of Assault Bike
Running Endurance Option
A.
Two sets of:
600 Meter Sprint
Rest 3 Minutes
400 Meter Sprint
Rest 2 Minutes
200 Meter Sprint
Rest 1 minute
Take 3-5 minutes of rest after your 2nd set followed by….
B.
For time:
600 Meter Sprint @ 100%
2RM Paused front squat 140kg
May have squeezed an extra 5kg but was pretty happy with this today considering crappy sleep and little amount of food.
Cleans double up to 125kg (96%)
Tempo clean deadlift
120/125/130kg up to 100% of clean
Metcon – GG
mixed up snatches and clean and jerks in this one
12.28 rx
Primary Strength
A. Pause Front Squat – 225#
B. Clean – 185/195(1/f)/195/205/215/225(f/1)/225(f/1)/225
C. 8 Second Clean Deadlift – 230/230/235
Class Metcon & Gymnastics Work
Did GG conditioning first: 9:19
Pause FS’s up to 275
Cleans up to 255
Clean DL w/295 was this too heavy? It’s 98% of my 1RM clean. I still made sure it felt like y’all wanted it to feel.
Clean deadlift should be around 100% of your clean. Sounds like you did it right!
Thanks!
Primary Strength:
A. Built to 165#
(March 15th hit 155# for a 3RM @ 33X1 on the competition blog)
B. 130/135/140/142.5/145/147.5/150/152.5
Very challenging today!
C. 120/130/140
Off-Season Conditioning:
2+21
Scaled barbell to 105#
Power cleans: 4/4, singles, singles
Front squats: 5/3, 5/3, 6/1
S2OH: 4/4, 4/4, 4/1
Strength Accessory:
A. Front racked reverse lunges done with 105# x 14 reps
Subbed rope climbs for 5 L-seated towel pull-ups + 5 towel pull-ups + 3 towel pull-ups
C. Farmer carry done with 70# KB’s
Didn’t get started til about 7:45pm, so short session.
Strength:
A: hit 308, went for 319, missed second rep
B: 154/198/220/242/264/286/297/308, happy to hit 308(96%) although I will admit there was a little extra time between reps.
C: all at 242
Off season conditioning:
2+5, not a lot of gas, goal was 2+
Kicked out because the gym closed…
Thats a late one after I presume you were in the office all day. Nice job still getting some good work in.
Did accessory at lunch. Front rack lunges: 2 sets at 14 reps. (165, 175) 2 sets at 12 reps. (185, 195) Did a seated L sit legless rope climb + legless rope climb to 12 foot mark. (That’s all I got!) also, this is the first time I’ve ever done a legit L sit legless rope climb. Haven’t been able to do them before for some reason. Then did 4 sets of: 100 foot “yoke” carry with a barbell, bands, and 2x35lbs kb’s. 100 foot farmer carry with 2x88lbs kb’s. ————– Tempo front squat/hold etc: Worked up to 245 for… Read more »
All the lunges would have had a huge effect on that second session. I’ve been playing with doing only strength work and strength accessory one day then the next day conditioning primary strength and conditioning. Then on Thursday and Sunday the assault bike work. Spreading the volume seems to be working well for me and my body is much more recovered. Sometimes it looks like you just do to much.
I will try to plan it out similar to yours then. Think I’m doing too much? I just want to capitalize on the strength and accessory stuff when I see it. I KNOW It helps me tons by activating everything. just some days I’m a bit tired and stay at lower percentages cause I have to do the accessory first.
You’d recommend I split it up?
Quality over quantity. If you can’t hit session hard with the right intensity then they’re a waste of your time.
I feel like most my sessions are just fine on intensity as far as the strength work goes. Just sometimes after all that I don’t have much left for the metcon.
Strength:
A) Read it wrong found a 2RM FS & then tried tempo’ing that (wasn’t my smartest day). PR’d @ 320 which ‘was’ my FS max.
B) 205/225/235/235/245/255/265/275
C) 245
Conditioning:
Modified @ 165lbs got 2R + 8
Accessory:
A) 135lbs 6 reps ea. leg
??
Running Endurance Option :
A. 600m 2:20/2:20
400m 1:25/1:37
200m :34/:37
B. 2:25
Strength Accessory Option :
B. 50# OH DB Carry
C. 70# KB’s
D. Made up yesterday’s sled work – 230# added + 60# Sled. Only had a rope so did reverse sled drags.
Solid day of training!
Nice work Alec!
Strength
Front squat: 275 but pause in the bottom was about two seconds counted a little two fast
Cleans double: 265
Pulls: 275
Conditioning
Scaled to 165 and got 2+2
Probably could’ve gone heavier?
No I think you scaled correctly dude. Nice work!
Primary Strength Session
A.2rm Pause Front Squat @ 33X1
175✅
B. Clean x 2 reps 185✅ 190❌ Failed second clean
C.✅ 8-Second Clean Deadlift x 1rep
@155
Primary Conditioning Session
Off-Season Conditioning Option
2 rounds + 8 power clean + 8 fromt squats
First day in while where I felt the heavy weights get to me between yesterday and today. Felt good, felt pretty strong, just started to peter out a little quicker. Sesh 1: A. Up to 305 on Tempo front squat. Filmed it to make sure I stuck to Tempo. Slightly gnarly on the second rep, but I’ll take it! B. Double at 295 for heavy. The first rep easy throughout, second rep just didn’t keep up well. C. 245 for the clean DL Off season 6 Minute AMRAP: 2+11 I like barbell cycling but this is where I felt some… Read more »
Nice work Kenny. You’ve been hitting it hard the last couple of days. Good to see some consistency and looking forward to more progress.
Thanks coach. Appreciate the help. Keepin on the roll.
1 big session this morning
Primary Strength
A. Tempo FS upto 130kg pretty happy with this
B. Clean x2 upto 130kg, 5kg PR double
C. 8 second clean DL @110kg across
Off season Conditioning
A. 2+15 rxd
Strength accessory
A. Done, Lunges @60kg,
B. Done with Improvised yoke
C. 56kg per hand
Feeling good at the moment I think prioritising all the accessory work is really helping fix all my little niggles.
Great to hear buddy. The strongman work along with all the single leg and arm work will help iron out any imbalances and also strengthen smaller stabilizing muscle groups.
Strength
A. 325
B. 260,265,270,275,280,285,290,295
C. 235
Conditioning
Granite games prep
14:55. All g2o were snatches. I can move much faster if I did c&j. Medium weight snatches in metcons are one of my weaknesses. After this workout, I figured I should be doing one rep every 10-15 seconds at this weight.
Additional
4 sets
25 GHD sit ups
Good learning today Tyler. Glad you made the decision to work a weaker area.
Primary strength
A)300
B)205/225/235/245/255/260/265(miss)
Primary conditioning
GG – 11:13 @155
One session
Ankle mobility
Reverse lunges at 105-125-145-145
Seated+legless+regular rope climbs done
Cleans: 135/185/205/225/235/245/255
No hook grip and no heels
Tired and have to study for my final now…miss you all ❤️
Last push dude, hang in there and keep kicking ass!
A. Up to 205 (legit 3 seconds. I almost died down there)
B. 155-165-170-175-180-185-190-195
GG
14:23
You’re fine, the 3 seconds is good for you 🙂
Primary Strength
A) 275. Failed 315. Lost all my breath in the bottom!
B) 255 today. Working on finishing the drive through the legs.
C) 275 for all.
Primary Conditioning
Off Season
1+20. Breathing on the S2O was brutal.
Strength Accesory
A) 145 for allx14.
B) 200# each.
C) DNF
Primary Strength Session
A: 325
B: 255,265,275,285,295,305×1,305×1,305×1. Just could not get that second one up today.
C:235. Might number this up a little more than 10# next week.
Primary Conditioning Session
GG Qualifier
12:10 Rx’d. Crummy WOD. Unbroken wall balls. Slow clean and jerks and a number of misses on doubles. On to tomorrow.
I will hit the assault bike peice and a little extra work later tonight.
What do you mean by crummy? Haha
I mean I performed crummy. Workout was awesome. I should have been more specific.
Primary strength:
A. 2RM tempo front squat 120#
B. Heavy clean double 125#
C. 8 second clean deadlift 105#
Off season conditioning:
2+12 @85#
S1
50 cal every 5 minutes
1:33 – 1:51 – 1:52 – 1:55 – 1:58 – 1:52 – 1:50 – 1:48
This absolutely sucked. I’m glad to keep them all sub 2 min
S2
Front Squat double at 33X1
365
Clean double
Got up to 305. A little disappointed how heavy things felt today
Clean Deadlift done at 355
Off Season
3 + 7
Really thought I was going to get more in this workout but after round 1. I got hit in the mouth. Hoping I just over estimated this one.
Some accessory done.
Session 1 must have hit you hard and made those cleans and conditioning challenging!
I think so. That assault bike was no joke today. Worse 400 you’ve had us do so far. I couldn’t move that bar after round 1 🙁