Primary Weightlifting Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 65-70%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90-100%
B.
Every 2 minutes, for 6 minutes (3 sets):
4-Stop Clean Deadlift x 1 rep
(use straps – pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh, high hang)
C.
Every 2 minutes, for 12 minutes (6 sets) of:
Pause Split Jerk x 1 rep
(pause for 2 full seconds at the bottom of the dip, then drive and jerk and hold for 1-2 seconds in the receiving position)
Work as heavy as you would like, but keep the focus on PERFECT mechanics.
D.
Five sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Face-Down Chinese Plank x 60 seconds
Rest 60 seconds
Primary Conditioning Session
A.
For time:
Row 1000 Meters
30 Ground to Overhead (155/105 lbs)
Rest until fully recovered, and then…
B.
Five rounds for time of:
50-Foot Handstand Walk
10 Overhead Squats (155/105 lbs)
3/2 Legless Rope Climbs (15′)
oly sesh
a. 90/95/100kg
c&j 100/105/110/115/120kg PR double/125/130/135kgF
b. 135kg
c. 110kg
d. done, rows at 70kg
cond sesh, 45 mins after 1st session, not enough rest
a. 6:42rxd
b. 19:38 rxd, HSW and OHS unbroken, legless got hard but still much improved
Session 1
A. 215,225,235.
Slight pinched nerve in back. Took it easy for the remainder of the workout.
Session 2.
A. Replaced g2o with reverse strict #20 grip pull ups. 7:42
B. Worked on light ohs and handstand walks.
A) 225/235/245
Built from 245 to 305. Felt decent. Need to work on back leg bend.
B) All sets at 325
C) 245-285. Felt good.
D) Done
Conditioning
A) 6:30. Could have pushed the G2O a little more.
B) 14:02 Legless slowly starting to feel better. Gotta work these more consistently.
Lifting –
Again testing the knee so power cleaned up to 125kg felt good.
Conditioning
A) 6.58 rx – Row 3.33 / Singles all the way on C+J
B) 17.58 rx – Handstand walk first 3 rounds unbroken, last 2 sets done in 2 walks / OHS unbroken / 3 Legless each round… These mad me so sad needed a lot of forced rest.
Did Planks.
Primary lifting:
A. Hc+c+j 85#
Clean and jerk
X2 90/100/110/115/115#
X1 120 failed the jerk on this one/120/120#
B. 4 stop clean deadlift 95#
C. Pause split jerk 85/95/105/115/125/130failed
D. Done
Primary conditioning:
A. Used 65# on a fat bar because there was a huge class so all bars were being used. That was no fun on my grip haha
9:00
B. Shoulders were feeling very tired so after a couple rounds in I called it. My reps felt terrible so I didn’t want to keep going like that
A. 140-150
B. Prd my clean and jerk 🙂 220#!
C. Clean deadlifts at 220
D. Jerks done between 145-185
Did yesterday’s conditioning because I had to do two wodapalooza workouts yesterday.
3:08
3:16
3:30
3:37
3:33
That was rough!
Consistent times!
Gray work in the clean & jerk PR!!
Conditioning:
A) 8:57rx
B) 33:00…scaled to 8ft HS walk UB each round, 1 legless rope climb – it was going OK, and then I forgot how to do everything (including get the bar overhead) in the last round, which took 15 minutes
Only one session today and took it pretty easy after doing WZA 6 and all the work yesterday. Feeling super sore and achy and just needed a lower intensity day. Hit it hard tomorrow!
A. 130/135/140
then worked up to a single C&J at 210
B. 225/240/250
C. 155/170/180/190/190/190
D. 85/95/100/110/110
Planks done
Did about 20 minutes of stretching and mobility and hope to be less sore tomorrow!
Congrats on the wza qualifiers! You crushed them!
Session 1 Didn’t sleep for crap last night and had zero energy or motivation to workout today. Pulled it together to put some work in though. Did the hang clean + clean + jerk at 185 Only did 3 sets of doubles on the C&J and did the rest as singles weights that are always light felt really heavy and slow today so I did what I could. 200/215/225 doubles 235/245/255 fail/255/255 Just last week I was doing doubles with 270 so it was just an odd day cause of the lack of sleep. Session 2. Only did the first… Read more »
Same thing happened to me! My sleep was awful so I skipped the second wod and am trying not to beat myself up about it! I hope you sleep better tonight!
You definitely shouldn’t beat yourself up! It happens to everyone! You still put in work today, which makes you better tomorrow! Always look at it on the positive side! You did SOMETHING today. Way to put the work in! Let’s just crush it even harder tomorrow!
Thanks man! I agree!
Listen to your body and adjust accordingly. Some days it’s better to rest than decide to train when your body doesn’t want to. Leads to potential injury. Be smart!
Gymnastics In AM, one session in PM: Lifting: A. 140/145/150 160/170/180/190/209/205 215/220/225 really excited about hitting 225 the last 2 times I’ve tried it in these EMOMs…that was my PR a couple of weeks ago! B. @235 C. 175/175/185/195/195/205 D. Done with 105 Conditioning A. 7:24 row = 3:58 B. Started this and did 2 rounds…i was basically just walking through it. Felt like it was better to just stop and call it a day. This one long session took me about 3.5 hours with all the stopping and talking to gym members (working) in between stuff, so I think… Read more »
Lots of extra work this week. Listen to your body and adjust accordingly.
Session 2:
A. Ft
1000m
30 c&j 155
10:25
B. Skipped
C. Did more strength for my weakness (pressing)
Bench press
Ring dips
Shoulder press
Weightlifting
A.
225-245
245-285 x 2
315 x 1
B.
355
C.
Skipped
D.
Done
Conditioning
6:12
I started at the 10:00 mark
16:06
I had nothing for the rope climbs. HS walk and OHS unbroken but I needed long breaks for the legless climbs.
I feel ya on the legless bro.
Primary conditioning:
A) 5:56rx- 3:35 row. Did 5 tng 5 singles 5 tng then the rest singles
B) 12:06rx. OHS felt terrible. Felt like I was forcing each rep
Session 1:
A. Hang+ cl&j
155,165×2
Changed a little
4×2 185×2,195×2
4×1 205,215(missed jerk),225x, 225(96%)
B. 4 stop
255×3
C. 165×3,185×3
D. Done
One long session: Primary Weightlifting Session A. Hang Clean + Clean + Jerk @ 55kg-60kg-60kg Clean & Jerk *Sets 1-5 = 2 reps @ 62,5kg-65kg-67,5kg-70kg-72,5kg-75kg *Sets 6-8 = 1 rep @ 77,5kg-80kg-82,5kg-85kg(failed the squatclean twice, so finished with a powerclean and jerk at this weight). B. 4-Stop Clean Deadlift x 1 rep @ 92,5kg-95kg-97,5kg C. Pause Split Jerk x 1 rep @ 55kg-60kg-65kg-67,5kg-67,5kg-70kg D.Skipped this today… Primary Conditioning Session A. For time: Row 1000 Meters + 30 Ground to Overhead (155/105 lbs): 7:18min B. 5rounds for time of: 50-Foot Handstand Walk + 10 Overhead Squats (155/105 lbs) + 3/2 Legless… Read more »
2nd Seasion – WL
A.
-HC+CnJ- 225 for all
-225-245-265-275-285 x2s
-305-315 missed jerk 2x
B. Clean DL- 315
C. Pause jerks-225×4;245×2
Primary weightlifting
A1. 61, 61, 66kg
A2. 2’s 66, 70, 70, 75, 75
1’s 85, 90, 93
I almost went for a PR here, but I haven’t missed a clean in a long time and it’s built my confidence a lot so I was quite ready to test it yet. Maybe this weekend?
B. 95, 105, 115kg
C. 56, 65, 70, 70, 75, 80
D. Done at 105#
Primary conditioning
A. 7:44 (row 4:15)
B. 13:46
Our ropes in the gym are only about 13′ so I did 3 every time and no jumping up.
“When the pan is hot you do the cooking” push those loads when you feel good!
Alright Tino, I won’t shy away next time.
Quick question also… we are coming to the camp this weekend and get in Thursday. Can/should we come in earlier on Friday to workout or just wait until the evening?
Hit one of the Comp classes if you like it there will be plenty of work over the weekend. Times are 10:30 and 3:30
Looking forward to having you in town!
Primary strength
Done at what felt comfortable today not prescribed weights
No metcon only a light row.
Flight got in late last night from New Orleans, feeling kinda tired.
Back at it tomorrow
Nice job getting your session in while traveling!
Primary Strength:
A1. Hang Clean + CJ = 225#
A2. CJ = Worked to 305# (missed jerk)
B. 4-Stop Deadlift = 355#
C. Will complete tonight
D1. Sup Rows @ 135#
D2. Chines Planks completed
All clean work done based off of 220
Was able to work up to 100% got the clean missed the jerk.
Jerk work done at 125-145. Stayed light to focus on bending back leg more.
1000m row
30 c&j
Done rx 7:19