*Program Note – This week is meant to re-test a few elements, get some good training data on workouts we use as benchmarks, and help us transition into the next training cycle. The volume will be a little lighter, but please resist the urge to add more. Training plans should undulate in volume to allow athletes to catch up and adapt…you don’t need to peak now for the 2017 Games season.
Session One
A.
For time:
Deadlift Hold (315/225 lbs)
(lift a barbell to top of deadlift position – start clock when you are fully locked out, and end test when your knees bend, you drop the barbell, or hinge/lean back at the hips to support the load)
B.
Take 15-20 minutes to build to today’s 1-RM Power Clean
C.
“Miller Time”
Ten rounds for time:
3 Squat Clean and Jerks (225/145 lbs)
4 Box Jumps (30″/24″)
Session Two
A.
Four rounds for time of:
10 Strict Handstand Push-Ups
15 Toes to Bar
20 Alternating Dumbbell Squat Snatch (55/35 lbs)
B.
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
Session 1
A. 45 seconds
B. 122.5kg 2.5kg below PR
C. “Miller Time” 17:08 rxd
Session 2
A. Didn’t read Wod properly and did 5 rounds in 12:37rxd so I guess 4 would have been about 10:00 rxd, Shspu and t2b unbroken.
B. Done, rows at 72.5kg
Session 1
A) Deadlift Hold: 1:40
B) 320 (10 lbs. off Power Clean PR)
C) 11:10 (I think I was around 14:00 last time I did this, happy with the progress)
Session 2
A) 9:30
B) Completed
Solid improvement on “Miller Time”!
Session 1 A. Deadlift hold 165# for 41 seconds B. Power clean 135# C. So I got really excited until I realized I forgot to do the jerk part of the workout today. I was wondering how I flew through it so fast hahha. I got back home early this am so I think I’m still a little tired from traveling Used 85# June 11th I got 14:54 Today I got 7:10 with no jerks. Positive note, my squat cleans were super fast Session 2 A. 9:20 Cut the rep scheme to 6-10-12, 1mat+10# plate for hspu, used a 10#… Read more »
A.45s. felt calluses tearing. felt like a good stretch on my shoulders/traps
B. 285 (match)
C. 12:40
A. 12
B. 185×2,195,205,215
4x60s
All done is one session
Session one
A. 1:09 mixed grip
B. 260 Power Clean
C. Miller Time
16:08 Rx Pr
Last time: 24:32
Wow such a great improvement!
All one session today:
220 power clean – PR….squat cleaned 225 twice. Doh.
Did an online qualifier WOD for the Fittest Games:
Thrusters 9-7-5-3-1 @ 95-115-135-155-174
3:54
4 rounds WOD: 11:22
Deadlift hold @225: 1:15
Good work on the PR!
Session 2:
A. 4RDS
10 strict ring dips
15 TTB
20 DB snatch
14:57
*changed a little to give carpal of wrist a break.
B. Done with 135lbs
Yesterday’s running:
2 miles – 18:53 (not sure what happened here)
1 mile – 8:38
2 miles – 17:12
Was under my (still slow) 5k pace after that first 2 miles 🙂
Wrist feels better after running! Maybe it’ll be good to go tomorrow!
Session One
A) 1:26 goodbye grip
B) 205
C) 11:26. Got squashed by the squat cl&j
Session Two
A) 14:36
SHSPU way slower than I thought. Single arm db squat snatch showing me my shoulder still needs more work. No pain, just couldn’t get it in/hold a position that didn’t make the bottom of the movement feel like crap.
B) checkity check check
Crossover symmetry and lots of stability work. Make sure you’re incorporating a tonne of these
Session 1:
Deadlift hold – 1:35
Power clean – 310 (ties pr)
Miller Time – 13:07. Not my best performance here. Around a minute slower than last time. Squats just felt slow and off. Love this workout tho.
Session 2:
A. 13:31Rx I’m pretty pleased with this. Would definitely make up ground in the Snatches.
B. Done.
Thanks everyone! Fun day!
Always feel antsy after classes so decided I was going to get through some variation of miller time even if it was a barbell and 20″ box
G2o at 205
30″ box jump with a 12″ box next to it to step down
8:30
Session 2
A. 12:52, chewed me up and spit me out, first time ding DB sq snatch
B. BO Rows only bc of time- 155-165-185-185 drop set to 135
Fighting off a head cold so just did one session today
Deadlift hold @225
1:25
Power clean- 220 (5lb PR)
Miller Time – So I did all squat clean thruster jerks…I couldn’t find if it was allowed last time, but that’s how I did it in June so wanted to be consistent to measure improvement.
6:40
Improved from 8:12 last time.
You can thruster jerk. Thats extremely fast! Great day all round, congrats on the Power Clean PR!
Session 2.
SHSPU/TTB/DB Snatch.= 17:36
Barbell Row = 135/145/155/165/185
Chinese Planks Completed
Session 1
A. 1:34 RX
B. 195 (about 10lbs shy of my pr)
C. 10:17rx (all SQC&J were tng until round 8, took me to long to gear up for box jumps)
Yesterday’s workout
OHS 195 (10lbs short of pr)
Thruster 195 (20lb pr)
Row 1:40.2 (4sec pr)
Great two days of work. Congrats on the PR’s!
S1
4 round conditioning
14:14
I’m sure this is a helluva lot better than last time since I can kind of do the dumbbell snatches now. Nothing pretty to look at tho.
DL Hold – 1:30
Power Clean – 320 definitely not as strong as I was last year.
Miller Time
9:56
PR for “Miller Time”?
Hey Tino. Yea I’m pretty sure I was over 11 minutes last time.
Nice!
Crushed Miller Time! Well done Drew!
A) 2:06 deadlift hold, grip failed
B) 345 power clean
C) 10:15 on C&J and box jumps
Ssssion 1:
A. 315 DL hold 21sec lol. Could’ve held longer but calluses would rip.
B. Power clean 235lbs *10lbsPR
C. Skipped to do Fittest games qualifier wod 1: 9-7-5-3-1 squat clean thrusters
5:52
Congrats on the PR Aiden! Hope the qualifiers go well.
Session One
A.: For time:
Deadlift Hold (315/225 lbs)
1:00
B. Take 15-20 minutes to build to today’s 1-RM Power Clean
110 kg (Old PR: 117.5 kg)
C. “Miller Time” (wasn’t feeling good in my shoulders today. so scaled to squat clean and no jerk. weight were RX.
Time: 10:00
Session Two
A. 10:00 RX
HSPU was Unbroken first round then split them in set of 2-3. Toes 2 bar: unbroken. DB-snatch : unbroken
(regular Dumbbell snatch, no squat, due to shoulder problems)
B. Done
Deadlift hold: 1:05 killed hands
PC- 90 kg
Miller time:
8:56
last year 10:01 on 12/8 happy with my improvement!
4 rounds:
10:33
Thats a solid time on “Miller Time”! Great work!