Program Note…today’s sessions will be a bit shorter and higher in intensity. Please don’t feel the need to add a bunch more, you’ll get the opportunity tomorrow to do “more” work.
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 10 minutes (10 sets):
Snatch Balance x 1 rep
C.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 65% of 1-RM Snatch
D.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 93%
*Set 8 = 1 rep @ 96%
Primary Conditioning Session
“2014 Team Series Event 4”
For time:
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95 lbs)
This is a test with data points to help you assess where you sit in this time domain and with these movements. Top times will be well under 4 minutes.
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 3 minutes, for 18 minutes (6 sets):
Deadlift x 2 reps @ 87.5% of 1-RM
B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
C.
Three sets of:
100-Foot Single-Arm Reverse Sled Drag (left)
Rest 30 seconds
100-Foot Single-Arm Reverse Sled Drag (right)
Rest as needed
D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
Rowing Endurance Option
Three sets for distances of:
10 Minutes of Rowing @ desired 5K PR Pace
Rest 4-5 minutes
Openers and activation: done
A. SOTTS x 5: 55/55/60
SOTTS x 3: 65/70
B. Snatch balance: 85/95/105x/105/110/115/120/125/130/140
C. Done at 90#
D. 95/101/108/115/121/125/130x
Strength Accessory:
A. Deadlifts sets 1-4 @ 225# (83.5%)
Sets 5-6 @ 235# (87.5%)
All over the place today. Massive headache kept me from doing anything until this evening.
Strength accessory
A. 265
Some work from the Masters programming
:15 lateral raises and such, started with 5#…went to 2.5 ?
Wod from competition program 22Nov16
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
10 Bench Press (Bodyweight/.75 x Bodyweight)
1 Legless Rope Climb from L-Seated Position
6 + 5 (bench at 95# scaled to legs on rc)
I’m just here to continue to tell you to be smart and look after yourself. Great to see you continuing to train and work hard!
Primary strength:
A. Snatch press from rec
X5 @45/50/55
X3 @60
B. Snatch balance up to 120!
C. Snatch high pull+ snatch+ohs @80
D. Snatches @85/85/90/95/105/110
Strength accessory:
A. Deadlifts @185
B. Banded pull throughs done
Banded March @30lb
C. Single arm reverse sled drags @90
D. Ghd hip ext w/ “y” done
Prone Chinese planks done w/ 45 plate
Did Jonathan’s Prehab Accessory work to fix shoulders and back.
Yesterday’s Gymnastics Session :
3:50 / 4:10 / 4:00 / 4:10 / 4:30 Rx
Played around with different paces and strategies for the 30 cal bike. I think holding @ 67rpm was the most effective for me so I could attack the HS walk immediately after. Legless started to slowly fall apart.
Strength Accessory Option :
B. Done w/ Back Extensions
D. Done
Hows your back feeling?
haven’t had any problems with it lately, but i’ve cut back on the amount of lifting i’m doing. I’ve been doing all the hamstring stuff everyday so i’ll be back on track soon ??
A. Snatch complex @ 185
B. Snatches hit all up to 265 (96%). Hit my 93 on the second attempt.
C. Primary conditioning. 3:35 unbroken
Solid work on the conditioning Nick!
Snatch press 55/75/80
85/90
Balance built to 180# shoulder feels a bit tweaked
Snatch pull+snatch+ohs @120
Snatches built to 150# then called it
4:42 two sets on cleans 16/14 I’m just slow on Burpees ☹️ And rowing?
Look after that shoulder and be smart over the next couple of days.
Yesterday’s Strength + Accessory: Front Squat 3@215, 2@230, 1@242, 1@256, 1@270 C&J 181, 185, 195, 200, 205, 210, 2@217 Back Squat 5@230, 3@260, 1@292 Attempted 5×1 E3MOM at 308, got three and missed the last two. That kinda screwed with my head. I haven’t missed back squat %s in a long time. Shook it off and moved on to Accessory Work: EMOM 6: Sup Grip Rows at 140lb, BW Dips (had some equipment limitations) Three Sets 1 L-Sit Legless subbed for hand over hand pulls Strict Press + Push Press at 45lbs: 5-10, 5-10, 5-7 Sandbag Squats plus sled push:… Read more »
PR…and that has nothing to do with the workout 🙂
Primary Strength:
Snatch Press from receiving – 75/85/90/95/100
Snatch balance – up to 155
Snatch pull + Snatch + OHSQ – 115
Snatch – up to 170 (94%) felt great, went to 175 (97%) and failed twice
Primary Conditioning:
5:17 – really pushed through the first two pieces and ended up breaking up the cleans 12-11-7… I’m usually super efficient with this weight so it was weird to feel myself fatiguing
Looking strong Andrea!! Keep up the great work!
Snatches
70%✅
75%✅
80%✅
85%✅
90%✅
93%✅
96%✅
Primary conditioning:
I did the morning class with the box today
Then snatches
Then the conditioning
4:44rx
Got to hang powers @2:32 but broke them up into like 6 sets ?
You can hold onto the bar for longer 🙂
A. Done.
B. 175, 185, 195, 205, 215
C. 135
D. 145, 150, 160, 170, 180, 185, 190
Conditioning – 3:42
DL – Done at 400
Good thing you didn’t do squat cleans 🙂
A. Snatch press from receiving x 5- 55/65/70
x 3 – 70/75
B. Snatch balance – 85/95/105/115/120/125/135/140/145/150
C. Snatch high pull+snatch+ohs – 105#
D. Snatch 110/115/120/130/135/145/150/155f
PC:
4:11 ? Almost had sub 4 but dropped the barbell after 20! Next time definitely unbroken!
Definitely sub 4 next time! Nice work Juli!
Morning session: Primary strength Openers done A) 45/55/55 then 65/70 B) 75/95/115/135/145/155/165/175/185/195 C) 145 D) 160/170/180/190/205/210/215 snatches felt really good today happy I’m hitting 215 consistently now Strength accessory A) 365 deadlifts feeling good today as well B) done held a 30lb ball and did pull throughs C) done 135 on the sled D) done Afternoon session: Primary conditioning 4:00 finished my burpees at 3:10 and went unbroken on hang cleans without pausing anywhere. I tried really hard to push for sub 4 and almost got it. Rowed about 1450-1500 the whole time and I pushed my burpees and actually… Read more »
Nice work!!
Thanks Tino!
Session 1
Openers 25s
Delts 10s
PS
A) up to 145
B) up to 285
C) 165
D) 175x2x2/190/205/215/225/235fx2 shut it down
ASO
A) 455
Fueling up
Session 2 later
B)
If your still feeling off then call it. Rest up and hit tomorrow hard!
Yea my stomach is messed up every time I eat it like there is knots in there.
Thanks for the pardon Coach, you the man! Hit that conditioning…4:32…UB on the HC that was the only thing I wanted.
Am I smelling a 12days of thanksgiving?!
??
Primary strength
A. 75# all sets
B. 225#
C. 180#
D. 265# for the 96%
Primary conditioning
3:31
should’ve pushed a little harder on row and burpees. Was able to go unbroken on hang cleans.
Deadlifts- 6 sets of 2 @465
Row conditioning
This evening
As I said to Luke, you need to trust your fitness. You’re capable of going close to 3!
Primary Strength
Openers and warmups done
A. Snatch press from receive
30/35/40kg
2×3@ 45kg
B. Snatch balance
60/70/75/80/85/90/95/100/105/110kg
C. Sn pull + snatch + ohs @75kg
D. Snatch
80/86/92/97/103/106/110kg
* missed 110kg twice before I got it
Conditioning
3:53
Unbroken cleans need to push the row and burpees more
Strength Accessories
A. Deadlifts
190/190/195/195/196/200kg
B. Rev hypers @70kg
Banded march done
C. Rev sled drag @60kg + prowler
D. Done
Don’t be scared to make that conditioning hurt a little. Your capable of being close to 3!
Strength:
A) 5×30/35/40 3×45/50
B) 55 to 100
C) 65kg
D) 2×70/ 2×70/ 1×75/ 1×80/ 1x 85/ 1×90/ 1×93/ 1×96 miss only 1 attempt at 85
Conditioning: 4’34
15/8/7
Strength accessory:
1) 2×161
2) band pull green band
30lbs wall 2black band
4) done
10 kg plate plank.
Felt solid today somehow
Warm-up done
A. 75-95-115
135-145
B. 165-185-205-225-235fail-235-245-255-265-275
C. 185
D. 195-195-210-225-240-250-260-270
Snatches felt smooth and stable
Conditioning
4:46
Kept a good pace through the burpees and then fell apart on the hang cleans. 11-4-5-5-5
Somehow? Do you not trust your body’s capabilities?!
Just didn’t think it would feel that good considering I’m sick
Oh, well best be smart over the next couple of days to make sure your allowing your body to recover. Hope you feel better!!
A. Done
B. 95/115/135/155/185/205/215×2/220
These didn’t feel great
C. 170
D. Off 260. Had trouble with the last 3. Battling some little things.
Primary conditioning
3:26 – got the 30 Cleans UB. Maybe coulda rowed a tad bit harder. Or stayed lower for longer on the bar facing Burpees.
You’re capable of sub 3. Still a solid effort! ?
Loved the short and sweet today! A. 35-65-65 85-85 B. 85-155 C. 120/120/120 D. 125/140/150/160/165/170x/170- missed that 170, so waited and did it again for my last set. Cleans have been feeling awesome, snatches, not as much. It’ll come back…. might be all the squat volume on Mondays ? Conditioning 6:22- subbed 30 cal bike for the row Went out fast on the bike, then thought better and backed down to around 63rpms held there for most, dipping down to 61 for a few sec at a time. Was able to hold better speed on the burpees right after that… Read more »
You can hit those cleans unbroken 🙂
One session cause coach said so…
Strength:
Wrist has been bothering me a bit in the overhead position cause my rear delt has been funky. It’s scapula related so i did lots of cross symmetry to warm-up.
D. I did All the percentages with a 3 stop snatch pull + snatch high pull
Deadlift accessory off of 425#
Primary conditioning: 3:58 i was really happy i got sub 4 on this, however it was discouraging watching Brady do his 30 hang cleans unbroken while i died there!
The goal should be to get the 30 unbroken next time! Use it as motivation!