Session One
A.
Five sets of:
Close-Grip Overhead Squats x 3 reps
Rest 2 minutes
Build to today’s heavy-ish.
B.
Every 2 minutes, for 6 minutes (3 sets) of:
Muscle Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
High Hang Snatch x 1 rep
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Hang Snatch x 1 rep
Immediately followed by…
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep
Build to today’s 1-RM.
C.
Every 2 minutes, for 10 minutes (5 sets):
Hang Clean + Jerk
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep
Build to today’s 1-RM.
Session Two
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat x 5 reps @ 80%
B.
Twelve sets of:
Deadlift x 1 rep @ 45% Bar Weight + 25% Band Tension
Rest 30-45 seconds
C.
For time:
50/40 Calories of Assault Bike
When the clock reaches 3:00…
Three rounds for time:
30/20 Calories of Assault Bike
30 Alternating Pistols
30 Toes to Bar
Note two scores: time for 50/40 cals, then time for triplet.
D.
Three sets of:
Glute-Ham Raises x 10 reps
Rest as needed
Session 1
A. 185,195,205,215,225
B1) 135,145,155
2) 155,165,175
3) 185,195,205
4) 215,225F, 225,235, 245, 255Fx3
C1) 230, 240,250,260,270
2) 280, 300, 320, 340F Deviated from script and jumped weight too fast. Lesson learned.
Session 2 shortly after first
A. 345
B. 350
C1) 2:32 Row
2) 17:50. Row.
Toes to bar were messy. Finally found rhythm on pistols in the last round.
D. Done
Doing this right after training day may 25th Drove from Illinois to Cali Wednesday and Thursday. Friday I did Wednesday’s training, today yesterday and today’s tomorrow. Legs were sore for the first time in a long time today. Off season Session 1 A) 135/185/205/235/245 B) 65/95/135 135/155/175 155/175/185 135/155/165/175/185/195f/195/205f stopped C) 135/175/225/235/245 155/175/185/215/225/245/255f that’s it would not go under the bar Right into session 2 A) 345 (legs are toast) B) 12 dead stop reps @ 375 for time (2:55) C) this smashed me, the assault bike kicked me right in the nuts, 3 plus minutes for every set of… Read more »
Doing this right after training day may 25th Drove from Illinois to Cali Wednesday and Thursday. Friday I did Wednesday’s training, today yesterday and today’s tomorrow. Legs were sore for the first time in a long time today. Off season Session 1 A) 135/185/205/235/245 B) 65/95/135 135/155/175 155/175/185 135/155/165/175/185/195f/195/205f stopped C) 135/175/225/235/245 155/175/185/215/225/245/255f that’s it would not go under the bar Right into session 2 A) 345 (legs are toast) B) 12 dead stop reps @ 375 for time (2:55) C) this smashed me, the assault bike kicked me right in the nuts, 3 plus minutes for every set of… Read more »
Session 1:
A) 165-185-205-225-245
B) 135-155-165
185-205-215
225-235-245
205-215-225-235-246-251-256-261
C) 185-205-225-246-256
236-246-256-266-276-286-296-306
— Recovering from a leg injury that took me out from this season. Happy to be back to hitting lifts at about 90% from pre injury.
Session 2:
A) E2MOM for 12:00 — front squat X 5 reps @ 255
B) 230 on the bar + black band
C) performed on Schwynn AD6
50 cals — 151
3 rounds — 1158
D) done (body weight, red band, red band)
A.105/115/125/135/145/155
B. Muscle: 75/85/95/105
High hang: 115/125/130
Hang: 135/145/155
SN: 150/155f/155/160/170/175f
C. Hang: 125/135/145/155/165
Full: 165/170/180/190/200/210/220f
A. All sets at 210
B. 135 on bar with green band
C. 2:43/ 23:20- got into the pistols groove in the last set …
D. Done
Today was a rough day everything felt heavy and I came into today super sore. Hoping next week feels better!!!
Its my first week on this programming, having heaps of fun so far. I’m just coming back from 2mths of limited training with a thumb/wrist issue so have had to mod the weights and some movements to accommodate, especially sess 1. 2)a. Back-squats at 85kgs, not quite 80% but my legs were feeling pretty fried. b. Deads at 105kgs – not sure how the tension worked so just did 1 every 30s c. 2.10 (though I realised it was only 30 cals!) d. 15.30 – was happy with this as AD has never been strong and have only started gymnastic… Read more »
Welcome Steph!! Great to see you adjusting as needed to accommodate your previous injury. If we can keep you healthy the results will follow!
Close grip ohs – 60/80/90/100/110kg
Muscle an – 60/60/60kg
HHSN – 60/70/80kg did doubles by accident oops
HSN – 90/90/90kg
SN – 90kg/95/98f/100/102.5/105/108f/110f not so good today.
Didn’t have time for hang clean + jerk
E2mins x8 CJ 80/90/100/110/120/125/130/135kgfailed jerk
Sesh 2:
Back squat done at 188#
Deadlifts at 128# with small red band.
Skipped workout.
GH Raises with band this time!
Closed grip ohs: 45/75/95/115/135
Back squat: 325
Deadlift: 205+2 green bands
50 cal/triplet: 1:29/17:31
this triplet is not in my wheelhouse
try to move safely through pistols. really bad ankle mobility so being on my toes for 90 reps wears on my knees.
ttb felt pretty good today. 10-10-8-2, 10-8-4-4-4, 10-5-3-3-3-4-2
Lets work on that mobility so you can express all that strength you have!
Backsquats were rough at 630am but made it through them with no fails. Don’t understand how the tension works and it wasn’t an option this morning so I just did a 355 dead every 30 seconds. It’s about 75%.
Worked up to 245 for a 3 rep ohs. Kept going up for 1 rep cause it felt good. PRed by 10# at 290. Barely missed 300. That is a life goal. So to be so close is exciting.
Snatches, worked up to 95% then stopped. Back was feeling toasty so I stopped there.
Thanks for the good day.
This should help with band tension:
http://www.elitefts.com/education/motivation/efs-pro-short-band-strength/
Thanks.
A. 5 CG – OHS: 101 kg on all sets, B1. Muscle Snatch x 2 reps: 61 kg across B2. High Hang Snatch x 1 rep: 65/69/71 kg B3. Hang Snatch x 1 rep: 74/78/80 kg B4. Snatch x 1 rep: 60/ 70/ 75/ 80/ 85/ 90 (F)/ 80/ 80 kg. Missed 90 kg twice, back to 80, finish two good lift. Coach one hour between then Cleans, 10 – 11, C1. Hang Clean + Jerk: 90/ 100/ 110/115/ 120 kg, stoped, easy lift on 120, C2. Clean & Jerk x 1 rep: 100/105/110/120/125/130/135 (failed split jerk – clean was… Read more »
Dude!!! Next week! You got it!!
Solid progress dude! Everything is going great, 135kg is coming soon!
Thank you! 🙂
1st session
** I just joined back with invictus today, had to take 2 months off due to 4 herniated disks that I’m still recovering from, don’t expect anything amazing from my results til I’m 100%**
A: 135
B: muscle snatch 125×2, high hang 175, hang 185, full 190, barely missed 200 twice.
C: hang clean and jerk 205, full clean and jerk 215, nowhere near my prs but I’m just getting started again.
Hi Tyler.
Hey man
Good to too you posting dude. Let’s get you back to full health
2nd session
A. BS at 315
B. DL at 225 plus huge band
C. Did 5 rounds; 20cal. AD alt with partner
**We are doing Murph tomorrow, so I wanted to stay off the bar after this morning
Session 2: A. Back Squats – done @225# B. Deadlifts – done @ 135# w/ blue band (not sure what 25% tension is…) C. 40 cal – 2:54 3RFT – 19:00 (total running clock time of 22:00) I goofed and did 30cal per round on the bike. This would have gone much faster and been less miserable if I could read and follow directions! Might do session 1 later. Competing in a team competition tomorrow, so I’ll see how I feel later. We do have a snatch ladder, so I did some singles: D. Every 90 seconds until failure Snatch… Read more »
You’re back!!! How are you feeling? Another comp already?! Be careful!
It’s a 6 person team comp and its about the only time me and my other 2 sisters can be on a team together 🙂
Not rushing back into tons of training yet. Been doing 1 session a day and just spending some time with the family. Working on some goals for the rest of this year and assessing weakness I saw at regionals!
A. Close grip OHS: 125# Up 30# from last week! So happy I can do these now!
B. Built to 145# relatively easy
C. Stopped at 175# for Clean and Jerk.
My body is pretty tired today! Right lat is still a little tweaked..better than Wednesday though. I struggled to lock out my right arm in both the snatch and clean and jerk. My legs are still super sore and mostly my right side. I think I may just lift later and leave the rest out and see how I feel tomorrow. My back is super tight as well.
Sounds like ypu need to give your body a little TLC
A. 115-135-155-155
B.
MS- 135-135-135
HHS- 155-165-175
HS- 185-195-205
Snatch- 215-225-235-245 x a million misses 🙁
C.
HC+J- 155-185-205-225-245
C+J- 265-285-305-315(miss jerk)
*I suck
Hey I’m banning that word from the blog!!
A. 155-175-195-215-235
B.
MS: 135-155-165
HHS: 135-155-175
HS: 185-195-205
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep
Build to today’s 1-RM.
C.
Every 2 minutes, for 10 minutes (5 sets):
Hang Clean + Jerk
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep
Build to today’s 1-RM.
Could be dehydration?
Could be, I only get it when I strain really hard during back squats.
I get it a lot on high rep high percentage squats…don’t know why though
Session 1:
A- 135/185/205/225/245
B- 135/155/175#
B2- 175/190/205#
B3- 210/220/225#
B4- 235/240/245/250/255/260/265m/260# happy to hit over 100%!
C- 135/185/225/245/265#
C2- 275/285/295/305/310/315/320/325m happy to hit over 100% again! Hard to PR with that 2min EMOM. Shouldn’t have gotten my hopes up!haha. Is next week max out week??
Session 2:
Final week next week but we will take PR’s wherever they come 🙂
If the pot’s boiling!!
Session 1
A. 95/115/135/155
B.
C.
Good morning ! Ohs..35, 40, 45 Muscle sn..25, 35, 40 High hang…40, 45, 50 Hang sn…50, 55, 60 Snatch…60, 62 (miss ), 62, 64, 65, 67, 69, 71 (pb attempt missed it behind ) Hang clean + jerk…45, 55, 65, 70, 75 Clean + jerk…70, 70, 75, 80, 80, 84 (PB!) https://www.instagram.com/p/BF6FBEZNIyw/ Squat ..92kg x 5 x 4 sets Wod Row 40 cal… 2.16 Wod with row…11.49 All pistols ub, ttb (30 ub/ 15,10,5/ 15, 8, 7) I am working away in protugal next week. The schedule is going to be tight with limited opportunities to train ( as I… Read more »
Great work on the C&J! Looked solid!
Get in what you can over the weekend and have fun in Portugal!
Thank you tino as always 🙂