Click here to access the 2017 Regionals Prep Program!
Primary Strength Session
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 3011
C.
Every 2 minutes, for 8 minutes, (4 sets):
2 Snatch Push Presses + 1 Overhead Squats @ 31X1
D.
Take 20 minutes to build to today’s heavy…
Snatch with 2-seconds Tempo Lift-Off
(take 2 seconds from ground to mid-patella, then accelerate into a full snatch)
This should be a slow, controlled ascent to the knee, followed by a rapid acceleration through the second pull. Focus on weight distribution off the floor and to the knee; you should feel tension and activation of your posterior chain as you get to the knee, use that tension to explode through the middle and perform a technically perfect snatch.
Primary Conditioning Session
Off-Season Conditioning Option
For time:
50 Chest-to-Bar Pull-Ups
50 Wall Ball Shots (30/20 lbs)
50 Calorie Row
OR…
Granite Games Qualifier Prep Option
Four sets for times of:
40/30 Calorie Assault Bike
20 Chest-to-Bar Pull-Ups
Ground-to-Overhead*
Rest 4 minutes
*Set 1: 15 reps @ 135/95 lbs
*Set 2: 12 reps @ 185/125 lbs
*Set 3: 9 reps @ 225/155 lbs
*Set 4: 6 reps @ 275/175 lbs
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.
Assault Bike Conditioning Option
Eight sets for times of:
30 Calories of Assault Bike
Rest 90 seconds
Aerobic/Gymnastics Skills Option
Four sets of:
500 meter Row @ 75-80%
12 Strict Toes-to-Bar
120-Foot Handstand Walk
12 Strict Handstand Push-Ups to 4″/2″ Deficit
500 meter row @ 80-85%
Rest 3 minutes
A. Back Squat *Set 1 – 5 reps @ 100kg *Set 2 – 3 reps @ 112kg *Set 3 – 1 rep @ 125kg Rest 2-3 minutes Followed by… Every two minutes, for 10 minutes (5 sets): Back Squat x 1 rep @ 130kg B. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps @ 3011 @35kg C. Every 2 minutes, for 8 minutes, (4 sets): 2 Snatch Push Presses + 1 Overhead Squats @ 31X1 @60kg D. Take 20 minutes to build to today’s heavy… Snatch with 2-seconds Tempo Lift-Off (take 2 seconds… Read more »
Back squats: 5-175, 3-195, 1-225
E2mom for 10 squats -235,235,240,240,245 felt great
Accessory work ??♀️ …listening to body
Primary Strength:
A. 150×5 (70%) / 170×3 (80%) / 190×1 (90%)
5×2 @ 200# (95%)
B. SOTS w/ 35# barbell all 3 sets
C. 65/75/85/95
D. Built to 122.5# (98%)
Off-Season Conditioning: 10:59
C2b: kipping 10/7/3/5/5/5/5/5/5
Wall ball shots rx: sets of 10
Reno is finally warm so I did a field WoD with friends: partner tire flips @ 400# , D-Ball over shoulder with 60#, DB snatch with 35#
Soaking up that Vitamin D! Always good to get outside and workout.
Strength:
A: 275/319/360
Then: 363/374/385/396/407 PR
Felt good so I went for it
B: anterior right shoulder been irritated on this kind of motion/press, stayed light: 44/66/77
C: 132/154/176/198
D: coach at the gym noticed I was still smashing the bar way out in front so went back down to basics and hammered light muscle snatches for 20min to focus on keeping the bar close, elbows high and outside, and having good turn over
Off season:
8:14, somehow managed to get a blister even with grips on ….grrrr
Yeah buddy!! Congrats on the PR! Great to see everything coming together.
Morning Session: A) 240/275/295/ Then 310/315/320/325/330 for every 2 min. these actually felt pretty good today B) Just the bar throughout, trying to work on technique with my snatch in the off season and not lifting anything to heavy until I feel better with it C) Worked to 155 again still trying to dial in technique D) 105 working on making every snatch perfect, I tend to internally rotate my elbows a lot when I snatch so I’ve been working mobility to help with it and it has been getting better every time i snatch GG: Total time was 33:50… Read more »
Post some video on the FB page to see if we can help dial in that snatch technique.
Just did ??
Primary Strength
A. back Squat 5@125/3@145/1@165kg
emom done @170kg
B. upto 40kg
C. upto 80kg
D. tempo snatch upto 115kg, most ive snatched in about 9-10 months, +15kg from last week
Off season Conditioning
6:24 rxd, c2b 43/7, WB 32/18
Gymnastics
modified to 4 rounds 1:1 rest with partner
50FT handstand walk
12 shspu 4″ deficit
Primary Strength Session :
A. Up to 352#
B. 352#
C. 95#
D. Hit 220#
Primary Conditioning Session :
A. 7:37 Rx
B. Will have to assault bike work sometime before bed ??
Did you hit the assault bike work?
Yes Coach. All intervals were around 1:20 ??
Primary Strength
A) 380 across the singles
B) 45,75,75
C 95,135,165,185
D) 175. Had some that felt great feeling the movement through and others that were super far in front of me. Gotta make sure when I drive through the foot and get the hips open that I am still pulling the bar into me.
Off Season
11:02
Strength A) 280/320/360 – EMOM @ 370 (felt strong) B) Bar (happy these are in programming, need to do them more often) C) 135/155/175/185 D)185 Conditiong 13:12 (did C2B & WB in sets of 5) Accessory (running low on time, modified both) Aerobic/Gym – 2 sets Ass bike – 1:09/0:55/1:05/1:25/1:15 Thoughts: Sn 185 felt easy, put 190 on bar & missed 2x. Decided to do sets at 165 (drop set 90% of HS) to work technique, missed 2x. Frustrated. Broke the C2B up in 5s to improve gymnastic technique. First time this cycle doing Ass bike. Man did it suck.… Read more »
Welcome to the wonderful world of the Ass Bike 🙂
Primary strength
Squat:
245/275/315
325/325/325/335/335
Snatch:Worked up to 205 for snatch
Conditioning:
Scaled to pull ups 8:12 for time
Did an emom with Mitch
20 du+ 1 snatch
Started at 135 up ten pounds each time and ended at 195 for 7 rounds
I hope you also did the rest of Mitch’s work 🙂
Snatch Press from Rec: All at 85lb.
Snatch PP + Tempo OHS: 135-155-175-195
Tempo Snatch: Could only do this up to 160. Was NOT clicking. After this worked up to a heavy normal snatch for the day while working on correcting my footwork. Worked to 190#.
Backsquats: Didn’t feel good. I started failing at low percentage singles early. Rest tonight and give it a shot tomorrow.
Metcon: 7:40rx
Feeling positive about my c2b lately.
c2b: 20-10-10-10.
30# wb: 25-25
Then row.
Todays snatches were not as bad as they seemed, speed looked good, you just need to keep your butt down.
Primary strength
A1)285/315/350
A2)365
B)65/85/105
C)155/185/205/215
D)215
Primary conditioning
GG -4:32/5:24/6:19/6:57 (95/135/185/225) moved slow today. Think I’m having ql issues again
Look after yourself dude. Need to get you fit and healthy and able to train hard with no issues.
Good day today! But I’m feeling it now. A. 275/305/345 E2MOM – 365/375/385/395/400 (PR coming) B. 45/65/65 C. Up to 155 D. 225 was heavy today. Coming! Will post a vid soon if I remember to tape it. Off season condo: 7:24 On C2B I had hoped to try to max my reps on it. But my hand grip ripped, which is no big, but I wanted to try! Aerobic sesh: Scaled some reps and only did 3 sets. 500m Row 10 Strict T2B 50 Ft Handstand walk 6 SHSPU @ 4″ 500m Row All around 7-7:30 Thanks everyone. Excited… Read more »
Strong work Kenny ?
Assault bike conditioning
Only goal was to go faster than Michael
:59
:54
:54
:56
:58
:59
1:00
1:45
Was happy with my performance until the last one…didn’t use a sprint start and it buried me. need to stay confident during crunch time!
Awesome job on the bike. I could barley hold on after the 3rd set. Way to be consistent.
???
Primary Strength Session
A: 5@275,3@325,365,5×1@385. Felt good. Strong today.
B: 45,55,65
C: 135,145,155,165
D: 205. Blah. Moved on after a moment of crappy form and frustration.
Primary Conditioning Session
GG Qualifier
4:20, 5:44, 8:24, 9:30. Rx’d. Weight started getting heavy. Squat cleans and split jerks for 275. Was going to power clean and push jerk but changed my mind last second.
Nice work on those back squats Erik. Lets see some snatch video to see if we can help.
Will do!
S1
Assault Bike
:23 – :33 – :43 – 1:02 – 1:17 – 1:18 – 1:13 – 1:17
S2
Back Squats
355 x 5
405 x 3
435 x 1
5 x 1 – 445
Tempo Snatch
255
GG conditioning with 40 cal row
135 – 3:40
185 – 4:11
225 – 4:23
285 – 5:36
So I sandbagged the bike apparently
Lol I doubt it.
primary conditioning:
Jumped into class workout.
15 min amrap:
10 wall balls @ 30lbs
10 t2b
10 box jumps
11+5
Pm session
5×5 squats with belt and kettlebells dangling
56kg
5 x 6 each leg Bulgarian split squats 16kg in each hand
5 x 15 banded reverse hypers
Hip bridges 3 x 10 each leg
Did a fun pairs workout
50 double unders
250m row
100 double unders
500m row
150 double unders
PR double unders…118…the extra practice is paying off as I hit 100 ub just before too
Strength
A1) 320,365,395
2) All at 410.
B. 65,75,85
C. 155,165,175,185
D. 235.
Conditioning Granite Games prep
Substituted c2b with t2b.
Set 1: 4:38 all snatches.
Set 2: 5:55 all snatches. Two failed reps towards the end slowed me down.
Set 3: 5:25 C&J.
Set 4: 6:44 C&J.
You think snatches were faster than c&j on first two bars?
No. Just forcing myself to do snatches. I’d much rather do c&j.
Makeup session on lunch:
Three sets of:
Reverse Hypers x 20 reps
Rest 30 seconds.
Bulgarian Split Squats x 8 reps each leg @ 41X1 (w/ 35lbs KB in each hand front racked)
Rest 30 seconds.
Banded Triceps Extensions x 25 reps
Three set of:
15 Seconds of Dumbbell Lateral Raise
15 Second Dumbbell Lateral Raise Hold
15 Seconds of Dumbbell Front Raise
15 Second Dumbbell Front Raise Hold
15 Seconds of Dumbbell Strict Overhead Press
15 Second Dumbbell Strict Overhead Hold
Rest 2 minutes
used 5lbs, 8lbs, 10lbs.