Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance with a Pause x 1 rep
(pause for 3 seconds in the receiving position)
C.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
Primary Conditioning Session
Five rounds for times of:
15 Overhead Squats (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Compare to last week (November 6) and see how much movement variation effects your time and pace.
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.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 85% of 1-RM
B.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds
Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.
C.
Accumulate 10 minutes of constant movements rotating through the following:
5 Sandbag Squats
100-Foot Sandbag Carry
Choose a medium load you can move for the full 10 minutes.
D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
Rowing Endurance Option
Three sets of:
Row 2000 Meters @ desired 5K PR Pace
Rest 4 minutes
Strength
A) Worked up to 95/115
B) Worked up to 185
C) 170/185/195/205/215/220/230/240/245 (last week’s PR)/ 250 PR! Long time goal of mine achieved.
Conditioning
Hopped on yesterday’s AB Conditioning, accumulated 325 cal after all of it.
Then did today’s metcon. Finished 7:44. Went UB on ohs, ub on first 3 rounds of c2b, then went 10/5 for last 2 sets. Legs were a bit shakey for first 2 rounds after the AB, got my rhythm for last 3 rounds.
A. 55-65-75/80-85
B. 85-90-95-100-105-115-120-125
C. Up to 150
Strength accessory
A. 260
B. 34/38
Openers/activation: done
A. SOTTS x 5: 55/55/60
SOTTS x 3: 65/65
B. Snatch balance w/ pause: 85/95/105/115/125/130/135/145 (PR)
C. Snatch:
95/101/108/115/118/122/126/130/135x/136
(1 pound PR!)
Conditioning:
5:27
All OHS unbroken, BUT only did 10 chin-over pull-ups per round (physical therapist is having me take small steps/lower the volume)
Strength Acc:
B. Stiff leg deadlift: done at 65#
19 reps both sets
Great day of lifting Kalynne!! Congrats on those PR’s!!! Good to see you edging closer to being 100% healthy.
A. 55/65/75
B. 75/75
C. 155/195/220/220/245/265/265/265
D. Snatched up to 250 (91%) no misses then missed them all.. lots of pulls though.
Primary conditioning
5:31.
OHS unbroken on all
C2B: 15/15/10-5/8-3-4(took hand wraps off)/ 5-5-5.
Strength accessory:
A: moved up to 185 this week
B: 21/25 at 95
C: done with a 50lb bag, 12 rounds
D: done
Ski erg endurance:
3 sets:
1000m
2 min rest
3:57.8/3:57.6/3:55.4
Snatch press 35/55/65
Sp 75/85
SB with pause 85/105/115/125/130/135/140/145
Snatch built to 160# miss 165# left chest/shoulde feeling cranky and slow.
Metcon…
6:01 all UB just slow on transitions and still working on that cardio. ???♀️
Don’t be scared to make it hurt a little Ashleigh 🙂
Lol…it hurt. Especially at 5:30am. Ha! I’ll be faster next time.
Competed over the weekend so took a rest day Monday so today was a blend of Yesterday’s and today’s program just to get moving.
A. Tempo FS upto 145kg, 5kg PR for this tempo.
then 1 rep for the max set haha
B. C&J upto 130kg
C. Back squats
5@130, 3@150, 1@170kg, skipped the emom
Then did today’s Conditioning
6:48 rxd
How did the comp go?
Nice work on the tempo front squat!
Yeah not too bad I got 16th out about 50 competitiors with a fair few regionals and a couple of games athletes.
Nice work!
Strength: Snatch Press from receiving – up to 100 for 3 reps Snatch balance with pause – up to 145 felt solid Snatches – up to 175 (97%), missed 3 times, hit 4th time, tried 180 (100%) three times but no luck – I felt great mentally and physically but for some reason my snatches were just a little off each time. I usually am better at just walking away after two misses but I didn’t want to waste feeling so good, lol. I’ll save that PR for another day I guess! Primary Conditioning: 6:35rx – I really should have… Read more »
There’s a PR there, it just hasn’t happened yet.
So I had to modify a little bit today. It’s so bizarre, but I really hurt my ring finger the other day doing chest to bar and it still hurts to do any pulling or squeeze anything tightly. I sound like such a wuss but it hurts!! Haha So, A. Snatch press from receiving – 55/60/65 for 5 and 75/85 for 3 B. Worked up to 135# C. Hit all percentages up until 97% (155#) it could’ve been my finger bothering me but it seems that I get to this weight and start getting mental about it and it’s really… Read more »
Good adjustments today to still get in a great session. Hope your finger feels better soon!
Thanks! It’s so annoying!
Primary strength
A) done ✅
B) snatches
70% ✅
75% ✅
80% ✅
85% ✅
88% ✅
91% ✅
94% ✅
97% ✅
99% ✖️
My 97% is 202lbs (still so light ?)
Primary conditioning
4:46rx
Went UB for the first 3 rounds
Then
OHS UB / UB
Ctb 8/7 – 5/5/3/2
Crushed the conditioning, now to get those strength numbers up!
Strength
A1. 67,75,85
2. 95,105
B. 145,155,165,175,185,195,205,215
C. 185,195,210,225,230,240,245,255,265f
Conditioning
6:12. All ohs unbroken. Issue with C2b grip on round 3.
Good learning today on how you’ll need to manage your grip on workouts like this. Still a solid push!
Snatch press
x5 95
x3 115
Balance 245
Snatch hit 255 (still working on waiting and staying back)
Rowed
7:35-7:35-7:42
Primary conditioning
8:27
Not happy back was a little smoked
What smoked your back?
I think it’s a little off… It is still uncomfortable this morning.
Primary strength:
A. Snatch press from rec
x5 @35/45/55
x3 @60
B. Snatch balance w/ pause up to 105
C. Snatch singles @85/90/95/105/105/110/115/115/115/120
Strength accessory:
A. Deadlifts x3’s @180
B. Stiff legged deads @55
Max reps: 36/38
C. Used 60lb sandbag, lost count of rounds but I was keeping pace with a round a min and some change
D. Planks done with 15/25/45
Suitcase carry @40
Strength, which means I felt well enough compared to yesterday!
Snatch Press from Receiving: 65, 75, 85, 95, 105
Snatch Balance w/ Pause: 105, 110, 115, 120, 125, 130, 135, 140
Snatches: 130, 140, 150, 160, 165, 170, 175, 181, 186, 190! 3lb PR! One of my 2017 goals off my list!
Deadlift 8×3 @ 280.
Stiff Legged DL: 32, 30
Sandbag, Planks and Sandbag Carry after I coach. Needless to say, I think I’ve kicked whatever viral plague I was fighting.
Unwell and in bed for 3 days, shows up to train on day 4 and PR’s…who does that?!
Strength.
Ankle dorsiflexion was bothering me pretty bad today so I skipped the snatches.
But I did hit 275lbs over a week ago for a 10lb Pr!
Deadlift emom done at 405.
Conditioning.
4:53 Rx
Everything UB. The lactic acid burn hurt for a good 10 mins after this one lol
Yeah dude!! Why didn’t we see a video?!
The conditioning reminded me of the Open and how bad some of the workouts hurt! Nice work holding sub 60 rounds.
Hope your ankle gets better soon.
I did post a video. I thought you saw it.
Be careful my dude! When my dorsiflexion started not feeling great on my ankle, i ended up having multiple stress fractures!
S1 40 minute EMOM 1 – 17 cal bike 2 – 17 cal row 3 – 17 cal ski 4 – rest Did this last month with 15 cals and it was pretty chill. Bumped it to 17 and it was a good challeng. S2 Worked up to my snatch opener for Sunday. 123 Hit it back to back on a 90s clock in case I miss on the platform and be able to hit it again. Felt good. Conditioning 4 rounds 15 chest to bars 15 burpees over a bench. (Face it and clear the box) 120 foot sandbag… Read more »
Strength
A. 75-95-115
125-135
B. 165-185-205-215-225-235-245-255
C. 195-210-225-240-245fail-245-255-265fail-265-270failx3
My pull always sucks on Tuesdays. Seems like all the squatting on Monday takes its toll.
Strength Accessory
A. 395
B. 115
30 reps
34 reps
Probably went too slow on this, but still burned
Conditioning
7:18 unbroken. Hurt the forearms and the lungs!
The squats will have an effect on todays work make sure you’re resting and eating well and control what you can control to optimize training. Still a solid day of work!
Morning session: Primary strength Openers done A) 55×3 and 65×2 kept it light and focused on good form B) 95/115/125/135/145/155/165/175 C) worked up to 220 tried 230 twice which would’ve been a 5lb pr the first I got under it but got spit out and the second one I didn’t get under. I’ll take 220 5lbs under my pr! Strength accessory A) 355 B) 105 and got 20/21 reps C) done used a 50ish pound bag and didn’t drop it D) 10lbs on my hips 70lbs on the carries Afternoon session: Primary conditioning 8:24 ohs unbroken and c2b in 10/5… Read more »
Nice work hitting 220lb.!
Thanks Tino!
I woke up at 5 am this morning after 5-6 hr sleep, to make an offer on a house (which ended up not getting accepted:?) but surprisingly today I felt much much better than yesterday even though my shoulder still hurts and I was sleep deprived. Primary strength: A. Press from receiving up to 85 lbs for 3 B. Snatch balance with pause up to 150 lbs, 10 lb Pr! C. Snatch starred at 85 lb, succeeded 120lbs, then jumped up to 127.5lbs and got under it 3 times but missed. It felt light, just need to work on form…I… Read more »
Sorry to hear about the offer falling through but whats for you won’t go by you! Nice work on the snatch balance PR. Take on board what Blaine and I said about your start position and it should help.
Lastly, its ok to rest and the reason why your shoulder still hurts is because you won’t let it heal. Snatching, CTB, pull-ups and climbing will do zero to help. If you want to be healthy and progress in the sport you need to start training smarter.
PS
20s
A)
45/65/85
105/125
B) 135 to 285
C) 175/185/195/205/210/220/225/235/240/245f
(Super pissed)
SAO
A) 440
B)