Primary Weightlifting Session
A.
Take 20 minutes to build to today’s heavy Snatch
B.
Take 20 minutes to build to today’s heavy Clean
C.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
(these need to be HEAVY – you should struggle to complete the last 1-2 reps on each leg)
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
Reverse Dumbbell Flies x 10 reps @ 2011
Rest as needed
Primary Conditioning Session
*Compare the results of this session with your August 5, 2016 results…and push to smash those previous numbers
A.
Two sets of:
Row 500 Meters @ 70% of 500m PR pace
Row 500 Meters @ 80% of 500m PR pace
Row 500 Meters @ 85-90% of 500m PR pace
Rest 8-10 minutes
Focus of this session should be on stroke mechanics and pacing. Find rhythm and relaxation, make your strokes smooth and efficient.
B.
For max reps:
60 Seconds of Legless Rope Climbs
Rest 2 minutes
60 Seconds of Double-Unders
Rest 2 minutes
60 Seconds of Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 2 minutes
60 Seconds of Wall Ball Shots (30/20 lbs)
Note scores for each 60 second effort…you will use these for the next portion of your workout.
C.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Legless Rope Climbs
Station 2 – Double-Unders
Station 3 – Strict Handstand Push-Ups to 4″/2″ Deficit
Station 4 – Wall Ball Shots (30/20 lbs)
For each station, you will complete the number of repetitions that you achieved in your 60 second max effort tests in Part B.
oly session
a. snatch upto 110kg
b. clean up to 130kg
c. done, spilt squats at 80kg
primary cond session
a. rowing 5:23, 5:21
b. LRC 4/DU 103/ Defecit SHSPU 16/ WB 30, huge improvement from last time.
c. all done as above apart from final set of hspu 14/16
A) snatch up to 240
B) clean up to 320
C) done
Conditioning:
Did the gym WOD
So last week I was nursing the back issue, this week I got a day in on Monday and nothing else has gone correctly this week. Today was my first full training day this week :-/ Alas, it’s life, and at least I got to train today, but I think all my gainzzzz left me! 🙂 Primary Conditioning: A. Rows: done (pace: 2:20/2:08/2:03ish) B. 2 legless (same) 90 DU (10 more) 11 SHSPU (same) 25 wall ball (3 more) C. done with above numbers – good to know that after almost a week and a half off, I still did… Read more »
Primary lifting
A. Snatch 105#
B. Clean 145# 8lb pr!
C. Did not do today
Primary conditioning
A. Rowing paces 2:32/2:13/2:05
B. Legless rppope climbs 1-2 depending on if I trusted my arms that round (Last time 1)
Double unders 100 (last time 60)
Strict hspu 17 (last time 14) used 1mat+10# plate
Wallball shots 21 (last time 16) 14# ball
C. Done with same mods as before
S1
Snatch 270
Clean & Jerk 335
Accessory done
S2
Rowing done
Legles RC – 5 (5 same)
Dubs – 132 (120 last time)
S. HSPU – 8 (6 last time)
Wall Balls – 32 (same)
Every 2 minutes
Missed one rope climb.
Conditioning piece
Rowing complete
2:20
2;02
1:50
If I calculated right, based off 1:38
Legless 4
Dubs 100! PR for me and went UB on all sets which I was pumped about
HSPU 14
Wall Balls first time doing 30 lb wall balls (got my ass kicked) sucked at them. Never been very good at wall balls, so this will be good for me got 15 🙁
E2F24 was fun!
PM Session A. Two sets of: 5:35- 1:53, 1:51, under 1:50 paces apprx, Same 5:34 although this one hurt a lot worse- just overall hurt… not knees Row 500 Meters @ 70% of 500m PR pace Row 500 Meters @ 80% of 500m PR pace Row 500 Meters @ 85-90% of 500m PR pace Rest 8-10 minutes I was attempted to warm up for part B&C but my shoulders wouldn’t do it. Not sure why strict HSPUs are harder than they normally are lately. I will make sure to spend more time mobilizing tomorrow and hopefully get these in. Otherwise… Read more »
Hypertophy is fun sometimes though!
Wrist not perfect yet, but I can do some gymnastics movements. Hopefully I can lift next week Morning: Did strict pullups instead of legless rope climbs (bad wrist can’t hold my whole bodyweight by itself yet) Pullups – 13 Double unders – 63 (last time 75) SHSPU – 5, to 1 inch deficit (first time doing deficit in a workout!) Wall balls – 24, 20# to 9ft (last time 18 – nice to see an improvement in wall balls! I never feel like I’m getting better at them because they’re still slow) 24 minute E2MOM done Afternoon: Rowing intervals done… Read more »
Primary conditioning:
Rowing
Set 1: 1:58-1:44-1:41
Set 2: 1:58-1:45-1:40.2
I didn’t do the max set due to time. Just treated my first set like the max. Did 3 rounds of
8 leglesS
117 DU
10 HSPU
32 wallballs.
Wallballs and DU unbroken
Legless 2
D.U. 92
Strict deficit HSPU 10
Wallballs 26
Primary weightlifting A. Snatch: 73kg B. Clean: 90kg (got under 95, but couldn’t stand up) C. Split squat with 53# KB, Reverse hyper w/30#, flies w/15# DB Conditioning A. Row: 6:33, 6:35 A few seconds off my goal times, but overall moving better B. Rope: 4 (13′) DU:80 SHSPU: 14, WB: 23 C. Rope: :54, :58, :59 DU: :50, :42, :45 SHSPU: 1:08, 2:00, 12/14 WB: :53, 1:23, 1:41 Clearly didn’t push hard enough on rope climbs the first round and I’m pretty positive I miscounted my double unders by about 20, but the HSPU and WB were really hard… Read more »
Session one tonight
A. 115/135/155/185/205/225/235/245/255/265 fail
B. Up to 325 for a 5 lb PR
C. About to do a modified version to work around knee
Skinnier and stronger 🙂
And only on one good leg haha
??
Just one session.
A. Snatch up to 190lbs *5lb PR
B. Clean up to 245lbs *5lb PR
C. Had to redo Wod 3 TFG
25 DL
50 alt pistols
75 wall balls
50 DU
25 HSPU
12:23 *2:04PR from the first time I did it.
D. Two sets: legs were done
Splits squats 135lbs
Back fly 20lbs
No reverse hyper
Awesome day of work!! Love seeing your progress!
AM session Did Fittest Games #1 yesterday… didn’t make the last cluster… legs just weren’t coming out of squats with anything. First time I have squatted in a week… not sure if not squatting helped me any =( Fittest games #2 today 250m row= :46.5 2 min rest 21 MUs 2:47 in sets of 6/3/5/2/2/1/1/1- My core fell apart in my kip so I was catching too low for my triceps. Get a stronger core… and stronger triceps =) A. Take 20 minutes to build to today’s heavy POWER Snatch- 155 then I did this with the regular class today… Read more »
Not really concerned about strength but did your knees hurt when you did the qualifier?
Not bad… just nothing there… I will PM you the details!
Snatch PR 185 got under 195 and failed
265 Clean
Accessory done
Nervous for tonight’s conditioning, looks nasty tough
Congrats of the PR!
Weightlifting didn’t go as planned today. Legs were pretty gassed from wed and Tuesday.
Snatch- 215 for 90%
Clean- 265 for 83%
Testing-
Rope climbs 6
Du 85
Hspu 10 3in deficit
Wb 25
I beat all my original scores and it was alot less taxing than before
Emom done all reps completed
That sucked
Axillary stuff done
Did rowing last tied old times and paces on that but was tired… did it last cause I wasn’t sure I would have time to do it today
Not sure if I’m getting stronger but stamina and conditioning is improving
Thanx guys!
Onwards! Good to see your engine and stamina getting better
Primary Weightlifting Session A. Today’s heavy Snatch: Up to 72,5kg (cleared all lifts up to this weight, felt good, failed my attempt at 76kg) B. Today’s heavy Clean: Up to 82,5kg. Failed at 86kg (couldn’t get up from the squat) C. Bulgarian Split Squats x 8 reps each leg @ 3011 @ 20kg / 24kg / 28kg KB. Reverse Hypers x 20 reps @ 1010 x 3: Done Reverse Dumbbell Flies x 10 reps @ 2011 x 3: Done Primary Conditioning Session A. Skipped the row, still not good from my cold so can’t do cardio. B. Skipped this and… Read more »
Hope you start feeling better soon Caro!
Well today was just not a great day of lifting. Was able to quickly swallow my pride and move on and avoid being Injured:
Primary strength:
A) 185 snatch
B) 315 clean
C) accessory done
Still great numbers man! Move a long and know better days will come
Session two first A. Only did one because I forgot that these death intervals have two sets Target: 2:04/1:48/1:42-1:37 Hit: 2:02/1:48/1:42 B. Legless: 3 in 45 seconds (+1) Double unders: 106 ub (-1 so pretty much the same) DSHSPU: 17 (+8!) Wall balls: 30 (+5) Super happy to see my deficit work and legless improving! C. Did not do the wall balls to rest my knee. Everything else was horrible enough. Rope climbs: 3/3/3 with legs Double unders: ub/2 trips/was a baby and broke it up Dshspu: usually a set of 6-10 and then triples doubles and singles. Went over… Read more »
Pulling and pressing strength gains!!
I think I’m just less fat haha
Maybe that too 🙂
Session 1
A. 175#
B. 245#
Didn’t have it today
C. 185# on split squats, 25# on DB flies
Session 2
A. 5:46/5:46
I was nowhere near my pace
B. Rope climbs:
Hspu:
Du:
Wb:
C.