OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 1 rep
B.
Every 2 minutes, for 6 minutes (3 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 2 reps – all sets at 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 1 rep – all sets at 90%
C.
Five sets of the following complex:
6 Toes-to-Rings
4/2 Strict Muscle-Ups
2 Skin the Cats
Rest 90 seconds
Session Two
A.
Take 20 minutes to build to today’s 1-RM Close-Grip Bench Press
(index fingers aligned with the AC joint)
B.
Four sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
C.
Three sets of:
60 seconds of Standing Banded Shoulder Press
Rest 60 seconds
Supinated-Grip Pull-Ups x Max Unbroken Reps
Rest 60 seconds
D.
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
followed by…
REGIONALS PREPARATION PROGRAM
Session One
A.
Perform the exact warm-up that you will perform before Regionals Events 3 & 4.
B.
For time:
50 Wall Ball Shots (20/14 lbs)
25 Pull-Ups
Immediately followed by…
C.
For time:
30 Alternating Pistols
15 Power Cleans (115/80 lbs)
20 Alternating Pistols
10 Power Cleans
Session Two
A.
Perform the exact warm-up that you will perform before Regionals Event 7.
B.
For time:
3 Legless Rope Climbs
15 Thrusters (95/65 lbs)
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb
C.
Five rounds @ 70-75% of:
1000 Meter Assault Bike
500 Meter Row
A) 95/145/185/205
B) 135/185/245/275 (pr?)
C) 135/135/155/175
D) 175/185/195
E) 205×3
F) done
Right into session 2
A) 315
B) 45/55/70/70
C) (14/20) (19/20) (20/20)
D) not donw
A. 115/125/135/145
Snatch balance: 125/135/145/155
B. Complex :105/115/125
Doubles 135/145/155
Singles 90% 162# -really worked on finishing .. Each rep was solid rep with no stepping forward
C. Worked on strict muscle ups and hollow body position here
A. Bench -worked up to 155#
Session 1
A) 165, 185, 205, 225 _ 185, 205, 225, 235
B) 165, 185, 205 _ 215, 225, 230 _ 240, 245, 250
C) completed
Session 2
A) 300
B) 65, 70, 70, 70
C) red band– 35, 36, 37. Strict– 10, 16, 15
D) completed
Sesh 2:
DB Rows: done with 30#. I think I tweaked my right lat earlier.
Shoulder press: over 30! Reps. Didn’t do pullups cause it hurt, did reverse flys instead.
Gymnastics done! Do the l-sits ever get better?! ?
I hope that it feels better after a good night sleep!
Sesh 1
A. 60,80,90,100kg
All Sn Bal at 100kg
B. complex – 80,85,90kg slowly getting more comfortable with hi hang
2s- 85,90,95kg
1s- 100,100,100kg
C. 43sec, 48sec, 1.11, 1.07 ,1.15 – wanted to go unbroken but the only happened on the first 2 rounds!
Sesh 2
Off season
Session 1
A. 85, 105, 115, 125
125, 135, 145, 155
B. 135, 145, 155
155 (f), 155, 155
Off season
Offseason
Monday Session one
A. 205/220/235/245/255/265/275/285/295/300(f) fell into a squat on the power clean
B. 245/285/305/325/345/365/375/385 really trying to hammer correct movement patterns
C.
Monday Session two
D.
Glad to hear that is how you are missing your powers is by going into a squat
sesh 1:
up to 105# for snatch push press + OHS
105 for snatch balance
started at 85# for complex and worked to 105#
120-125 for snatch x 2
145 for snatch x 1
C. All UB and done between :43-:54 seconds (sjaney11 on instagram)
125 for close grip bench.
will do the rest later tonight.
Session 1:
A. 155-175-185-205
SB: 205-215-225-235(missed)
B. 135-155-175
Sx2: 175-185-195
Sx1: 205-215(missed)-205-205
C. 4-2-3-4-4 for Strict MU, got the hang of them at the end. Rested 2 minutes for some.
Ankle weights! Are you crazy ?
Session one: A1. (Snatch Push Press + Overhead Squat) x 2 reps: 100/ 80/80 – 100kg was little Heavy on SPP, but OHS was ok. went Down to 80 kg. A2. Snatch Balance x 1 rep: 80/ 80/ 80 kg B1. 3-Position Snatch: 60/ 65/ 70 kg B2. Snatch x 2 reps – all sets at 75/ 80/ 85 kg B3. Snatch x 1 rep – all sets at – missed 90 kg twice, went back Down to 80 kg and did Three sets. C. Five sets of the following complex: Done, Session Two A. 120 kg (85 % og… Read more »
Session 2 before Session 1
Session 2:
A)245, failed at 265
B) 70lb DB
C) Used a red band and no weight: 25/14, 25/14, 25/12
D) Will do later tonight
Session 2:
A- 135/176/196/216
A2- 206/225/245/267 17#PR!
B- 135/160/181
B2- 196/206/216
B3- 231# feelin good!
C- done strict mu are so much better. Been doing some accessory work for them.
Session 2:
On a role!!!
Session 1
A.
B.
C.
Session 2
A. 245#
B. 75# kb on rows
C. Set up a empty barbell about shoulder height w/ bands from the floor: 14/16/15
Sup pullups:12/11/10
D.
Good morning!! Blimey! My lats and anterior delts are ruined today!! Pp + ohs ×2… 25, 35, 45, 50kg Sn balance. ..45, 50, 55, 60kg (getting braver with this, getting closer where I should be with it!) 3 pos sn..45, 50, 55kg Sn x2 …57.5, 57.5, 60kg Singles ..62kg x 3 Ring complex..done.. Scaled to 1 muscle up as just got these… did 5 muscle up with feet on bax after Bench…worked to 65kg max (my current 1rm bench for regular grip.. ) Rows done at 17.5kg Shoulder press and pull ups…purple band and 13, 14, 12 pull ups done… Read more »
sorry for not posting lately, been just focusing on training 🙂
I am travelling tonight to madrid
going to do my best to qualify haha 🙂
I hope I will able to make the invictus community proud 😀
Best of luck!!
thanks 🙂
Good luck dude!
thanks 😀
Its time buddy!!
Good luck man!!! You got this!
thanks