Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%
C.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
D.
Four sets of:
Decline Dumbbell Bench Press x 6-8 reps @ 2011
Rest as needed
Prone Chinese Planks x 60 seconds
Rest as needed
Primary Conditioning Session
A.
Complete rounds of 21, 15 and 9 reps for time of:
Shoulder to Overhead (135/95 lbs)
Toes to Bar
Rest 4 minutes, and then…
B.
Complete rounds of 12, 9 and 6 reps for time of:
Alternating Single-Arm Dumbbell Snatch (100/70 lbs)
Ring Muscle-Ups
Rest 4 minutes, and then…
C.
Six rounds of:
100-Foot Farmer’s Carry
20 Push-Ups
For the Farmer’s Carry, use 1/2 of your bodyweight in each hand, and walk – don’t run on the carry.
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.
Aerobic Gymnastics Skills Option
A.
Three sets for times of:
Row 500 Meters @ 80% of 500m PR Pace
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
Row 500 Meters @ 90% of 500m PR Pace
Rest as needed
Strength
A. 50/55/60/65/70/75kg
B. Everything hurts today’s so kept it at 90kg, 75%
C. 62.5/65/67.5/70/72.5kg
D. Done with 30kg DBs
Conditioning
A. 3:36 rxd
B. 8:56 rxd, my grip strength sucks
C. 8:50 or 9:50 rxd
Aerobic gymnastics skill
A. 6:34/6:13/5:56 could not get 2nd row below 90%/1:37/500m, was about 1:40-42/500m
A) muscle snatch up to 170
B) Worked from 200-230 Feeling a little off with shoulder mobility today
C) Worked from 135-160
D) Done
conditioning:
A) 3:00 slowed down on the STO
B) 5:59. Only had up to 90 lbs. DBs
C) 7:10
Session one:
A
Power snatch built to 85kg
B
2x80kg
2x85kg
2x90kg
2x95kg both hang snatches done, but fails in snatches
C
5×5 Unsupported Seated Strict Press
45,50,55,60,65
D
bench press 2x16kg dumbell
chinese planks done
Session two:
A
4.08
B
double kb cleans 32kg
bar muscle ups
12.08
C
44kg farmers carry
8.07
A. Muscle Snatch – I know I am not doing this right….it feels like shit. Gotta get some more input and practice with this lift. Worked up to 80# and it wasn’t pretty. B. Hang Snatch + Snatch – The hang snatch alone did not go well last week so I decided to keep the percentages 75%-85% to really focus on the pull and confidence under the bar. SUCCESS! No misses! 🙂 C.Unsupported Seated Strict Press – Ouch, strict press why do you hate me do much? Stayed at 70# the whole 5×4 and it actually felt better towards the… Read more »
Primary strength: A. Muscle snatch built up to 90# Pred 10lbs compared to two weeks ago B. Hang snatch + snatch 85/85/90/90/100/100/105/105(failed the full snatch, arms were just fatigued) C. Unsupported seated press 65/70/70/70/70# kept it the same as two weeks ago since I took last week off from a lot of shoulder stuff D. Done Primary conditioning: A. 8:47 Used 75# the shoulder to overhead were super speedy, but my arms and lats were trashed from yesterday’s pull ups so that slowed my toes to bar down pretty dramatically B. Just did what felt safe given how my arms/shoulders… Read more »
A. Worked up to 170
B. Worked up to final 4 sets at 205 (85%). Pull didn’t feel very good and didn’t want to push it.
C. Did in the morning all at 145 lbs
Conditioning:
A. 3:05
B. 10:03 first time with a 100lb DB so actually kinda happy that I was able to even do it.
C. Done. Didn’t pay attention to the time, focused more on keeping solid mechanics and not rushing the farmers carries.
That 100 DB felt way heavier than usual today!
Primary Strength:
A) 55#/65#/70#/75#/80#/85#
B) 85#/85#
90#/90#
95#/95#
100#/100#
Oddly the last set felt the best lol
C)
55#/65#/75#/85# for 3, last week I got it for 4.5 hahah/80#
D) 8 reps for all 2 sets at 20# and two sets at 25# dumbbells
Planks done
Primary Conditioning
A) 8:45
B) 8:53
Used a 40# dumbbell and did banded muscle ups
C) 13:50
I only had 53# kettlebells so that’s what I used
Aerobic/Gymnastics:
Out of practice with HS walk, so scaled to 6ft UB, HSPU UB
8:30/6:57/6:58
2:20/2:04 paces on row
Lifting:
A) 65/75/80/85/90/95
B) started light for wrist, no pain until very last rep!
75/80/85/90/95/100/105/110
C) 62/72/82/87/90
Running out of time, did farmer carry/push-ups: 13:42, used 70# KBs
Muscle Snatch
A. 105/115/125/130/135/140 PR!
B. Hang snatch + snatch
150/155
160/165
170/175
175/180
C. 97/107/117/123×3/ 122×3
Screwed myself week one because I felt awesome and went heavy. Haven’t been able to keep up with the increasing percentages!
D. DB Bench 40/40/40/45
Planks- done
Conditioning
A. 2:52
B. 7:48
(Only had 55lb DB so did 15/12/9 with that instead)
C. 8:09
Extra Work- Gymnastics session
Lots of false grip training, ring tap swings, strict muscle ups, pull ups, dips, and hollow rocks.
Sooooooooo I presume your quad is better…”Another week or two as long as I don’t push it!” In real money does that mean a day? 🙂
Ha!! Well first of all I have a REALLY hard time “taking it easy” but I try. It’s weird what hurts it and what doesn’t! Snatching felt pretty good so I went with it. Lunges and any squats above 60-65% are probably a no go for another week or so. And weirdly locking my knee out on the Chinese planks hurt worse than anything! We’ll see how today goes 🙂
Be smart and be careful!
AM: gymnastics class PM: Lifting – A. Worked up to 125# B. 145/155/165/175. Missed at 175 full snatch on the last set. All of these felt heavy… Conditioning – A. 3:26 B. Tried and stopped C. 16:34 — used an 80# barbell in each hand and spent probably 10 of the 16 minutes failing attempts at balancing the barbells enough to be able to walk with them Still feeling weak and tired. Having trouble with anything that requires speed and explosiveness. Back squats went just fine yesterday, but all Olympic lifts I find really exhausting and am missing at weights… Read more »
2nd Session
Primary Weightlifting:
Muscle Snatch = Worked to 170#
Hang Snatch/Snatch = 165×2/175×2/185/185(x)/185(x)/185(x)
Made Hang Snatch, caught Snatch and couldn’t stand it up on last 3 attempts
Accessory Strength:
Decline DB Bench = 60/65/75/85# dumbbells
Chinese Planks = Completed with 20# on back
Banded Pull Thrus = 3 x 8
DB Row = Used 100# DB for all sets
Strength:
A. up to 105
B. Stayed at 105 (65%) and paused 3 secs in the receiving for all reps.
C. 80#
D. done with 25# KB’s
Conditioning:
A. 4:49 RX
B. 6:39..55# KB snatches and subbed ring row and ring dips for MU (hands have small tear)
C. 11:38RX..70# KB’s (5# over 1/2 BW)
Had my first swimming lesson to get ready for wodapalooza this evening!
Conditioning
3:52 push presses at 110
First time doing 21 t2b UB! Did all UB in fact was stoked! Changed technique to straight leg versus knee and kick
8:18 with 80lb snatch
5,4,3 MU
Pyramid on all sets
7:22 with 80’s
Large confidence boost for me on today’s conditioning
Nice work on those TTB Kevin!
Wow Tino I’m telling you I was so excited, I honesty had never done over 13 before and always wondered why I sucked at them so bad! New technique was a quick several rep difference
Thats awesome!
A. 95/105/115/120/125/130 ?
B. 135/145/150/150/155/160/160
C. 100/105/115/120/125×3 (couldn’t get the 4th one)
D. Ran out if time
Conditioning
2:55, 11:10. Mu were 7/5, 5/4, 6. DB snatch were shaky, I think from all the shoulder work. I probably should have gone a little lighter.
Ran out of time again for the farmers carry.
130 muscle snatch. SO strong Karen!
Stoh and t2b done 2:40 unbroken
Muscle up wod went to shit fast don’t know time. Felt heavy af and couldn’t get over the rings. Muscle ups are easy for me. So I guess it was because I was feeling heavy and did this at 6 pm trying to dodge class. Never wod this late. My body is just done for the day.
Did not do farmers carry and pu. Body is past done. Going home to recover and hit tmrw hard!
Good job calling it a day. Rest up for tomorrow Alyssa!
“Cardi’bro” session this morning.
Primary Strength:
A.
95-165
B.
145/145
155/155
165/165
175/175
C.
55kg Dumbbells Across
D.
Complete
Primary Conditioning:
3:06 Unbroken
6:52 Tried to keep the dumbbell moving Muscle-ups (8/4)(6/3)(6)
No idea of time as we had a group of 3 of us using the 100lb Dumbbells so it was more volume accumulation than “for time”
Muscle snatch :95# failed 105#
Seated strict press: 85#
Declined db press: 45# each hand
Conditioning
A. 4:33
B. 9:47 (used 50# for db snatch)
C.12:30
Aerobic gymnastic skill
Time1:
Time2:
Time 3:
S1
Gymantic session
6:21
6:42
6:53
HS walk was extremely tough. They all took 2-3 try’s. Strict HSPU every round I did 7/4/4. It wasn’t planned just played out that way.
S2
Snatches done off 285
Seated strict press at 155. This is awesome for me lol
Decline bench and planks done.
Conditioning
2:49
8:23. Muscle-Ups were horrible for me today after the first part. Shoulders and grip but Regardless that’s a hard rep scheme for me.
8:02. Didn’t have that heavy of weights for each hand so I did hex hold farmers carry which ended up being very challenging.
Smoking fast on that first part dude! Solid push today with plenty of work on those weaker areas.
Thanks coach. Always up and down with those hspu and when I’m under fatigue muscle ups are the hardest thing in the world. But definitely a solid day for me overall.
Primary conditioning:
A) 3:04rx
B) 4:56rx w/homemade dumbbell
C) 7:16rx. Arms were done
2nd Session – Snatches and Endurance/Gymnastics WOD
A. Muscle Snatch- 115-135-155-165-175-185miss
B. 2 Pos. Snatch- 190, 205, 215, 230 x 2 sets each; missed both hang snatch at 230
-made up the hang snatches at 230 after the clock then
-E90 x 5 sets; 2 snatch pulls at 265
C. Enduro/Gymn WOD;
1- 6:40
2- 6:12
3- 7:01
*kept 3 minutes rest between sets
Post: DB lateral raises (25s)- 3 sets x 20