OFF-SEASON PROGRAM
Session One
A.
Take 15-20 minutes to build to today’s 1-RM Jerk
B.
“Isabel”
For time:
30 Snatches (135/95 lbs)
Immediately followed by…
“Grace”
For time:
30 Clean & Jerks (135/95 lbs)
Immediately followed by…
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
Result is total time to completion, but if you are able to get splits for each portion, please do so and list them.
Session Two
A.
Ten sets of:
90 seconds of Rowing @ 80% effort
Rest 90 seconds
Goal is to hold the same pace throughout.
Next week we will be testing your 2000 meter row…view this is your opportunity to visualize your success and a big PR next week.
REGIONALS PREPARATION PROGRAM
***Scheduling Suggestion – Many of our athletes prefer to travel on Wednesday, and perform the following on Thursday…please do so if possible.
A.
Perform your regular, general warm-up that you’ll perform before the regionals events.
B.
Two sets of:
3 Squat Snatches (185/135 lbs)
Rest as needed
Goal is to mimic transition to barbell and speed of first three reps of the event.
C.
Three sets not for time of:
1000 Meters on Assault Bike
20 Wall Ball Shots (20/14 lbs)
8 Power Cleans (115/80 lbs)
8 Alternating Pistols
Rest 3-4 minutes
Off season
session 1
A) 295 almost had 315
B)
Isabel-3:25 (0:00 start)
Grace-4:35 (8:00 finish)
Karen-9:35 (17:05 finish)
Total: 17:05
Wow!
All 1 session:
A 336#
B 1204 (236, 535, 1204)
C 430, 430, 431, 432, 432, 433, 434, 436, 439, 445
Session one
A. Will do tomorrow don’t feel like trying to rerack 300+ on my back at school
B. 19:06 I think…? 3:10/7:52 and then I was at 111 at 15 mins then my friends started jumping in on wall ball sets.
Wednesday session two
A. 3714? Was between 411-415 meters the whole time. night and day difference in my rowing pace when I have longer rest periods haha
Forgot to post yesterday Tuesday work A. 45/75/95/115 Then 125/135/145/155 Then 165/175/185 Then 200/215/230 Then 245/245/245 B. Only had time for four full sets 4:30 3:00 2:57 4:15 Been hitting a lot of technique work with false grip and seated progressions. Was able to do 16 strict-ish muscle ups (heels probably went behind me at the bottom, arms not fully extended in a dead hang…I took video of some but didn’t upload it) but I’m making a lot of improvement fast. Session two A. 255 I usually bench with a pretty close grip so 10 lbs off max B. Done… Read more »
Solid day dude! Great seeing your hard work is paying off! Keep it up!
Just wanted to thank coaches for the programming! I have being following it for only 2months and have prd my snatch 10Lb and today 20Lb on my Jerk from 165 to 185Lb! Today jerks were a good surprise @185 ( 20Lb pr) I think I had more in my tank but wasn’t mentally ready go try going heavier! Here in MA we are in high pollen season and my allergies kill me. I have asthma during any cardio exercise, so, my time was the worth ever… Isabel: 7min Grace: 3:50 Karen: 11:01 Almost past out. had to stop for inhaler… Read more »
Awesome to see your progress!!! Great work!! Let’s make sure it continues. Hope those allergies pass soon!
Session 1
A. 220, 5# PR!
B. Isabelle 1:40 (:34 second PR from the last time I did it forever ago)
Grace 3:01 (goal was to PR Isabelle and then survive the rest, PR for Grace is 1:49)
Karen 9:16 (super slow, the first two smoked my shoulders)
Session 2
Done. Between 350-360m per set
220? WOW!
strong work!! The conditioning cause up with you a little after the PR Isabel 🙂
A. Only worked up to 225 today (240 my max-everything is super sore)
B. Isabel -2:46
Grace- 4:45
Karen :11:44-
Total time 20:34 def paced a lil too much on everything.. But Isabel was fun! ?
A. Worked up to 140kg then ran out of time felt good. Current PR 145kg.
B. 13.03 . Splits = 2.33
Session 1
A. 315 for today. Failed three times at 335. Well under original max.
B. Mental game hit me. Around 20ish min. Paced this out with small breaks.
Session 2. Immediately following first session
A. Done. +400m/set. Gradually got out of the funk here.
Session 1
A) 330 (15lb PR)
B) Lower back was hurting after the first 10 snatches, finished but had to do it slowly
Session 2:
Done
Congrats on the PR Marcus! Hope the back is better after today’s rest.
BLAH! fMental game has been weak in conditioning lately
A. 345 Jerk PR!!!!
B. 106 minute cap; 114 wall balls (Isabelle- 3:16; Grace- 7:56)
Nice work!!!
A. 245# jerk
B. 16:12 total time
great job!
So I’ve been slowly getting back in the swing of things and I wasn’t even ready for today you guys ?? A. Jerks- worked up to 225, which I haven’t really hit in a while. Missed at 230 and ran out of time. B. 18:39 total Isabel: 2:54 Grace: 4:31 Karen: 10:31 I seriously got like halfway through Karen and was like “I’m good, I’ll just stop here”. The longest Karen ever…. Played around with the ring dimples from yesterday. I could get through it if I cut the t2rings done to 4… Had issues maintaining the false grip through… Read more »
This was awful. Absolutely awful. My back and quads are done
3:44 , 5:08 , 9:42
20:12
Session 1:
A. 275
B.
18:04 total
2:54 rested till 4
3:44 rested till minute 9…
9:04!
That was tough mentally. The whole time during Isabel in my head it was like “you’ve got Grace to do….you’ve got Grace to do…” Them during Grace it was like “you don’t need to do Karen, this is stupid”. Such a battle. I started sets of 10 after rep 40. I’m pretty sore from the last two days. Happy I did it all.
Way to push through those negative voices!
2nd session first today;
Deadlifts; 3×5 at365; 2×8 at315; 2×12 at 275
RDLs- 2 x 12 at 225
Bentover row (supinated grip) 3 x 10 at 185
Rowing intervals;
-1:40-someting pace for most part, a little over 410M each time
Session 2:
A- 320# felt good!
B- 13:49 RX
Session 2:
Holy crap. 13:49?!!?!?
Love being in Australia a day behind. Get some good times to chase!
https://instagram.com/p/BF1gqZOgLiE/
190# jerk!! Up 2# from last week. ?
Yeah! The dancing and singing was the best part 🙂
Be patient on that dip so the bar doesn’t crash on you!