Primary Strength Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Build to today’s heavy Snatch from Blocks – for this week, the barbell should be at or slightly below your knees in the starting position.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
Perform these from the floor, with the same weight you built to from the blocks.
C.
Four sets of:
2 Snatch Lift-Offs + Halting Snatch Deadlift + Tempo Snatch Pull @ 90+%
(must use straps)
Rest as needed
Pause at mid-patella for 2 seconds on each lift-off, then pull to mid-thigh and pause for 2 seconds, then pull slow to mid-thigh and scoop and powerfully finish with speed through the middle.
D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 6 reps @ 75%
Primary Conditioning Session
A.
For time:
30/20 Calorie Assault Bike
30 Wall Ball Shots (30/20 lbs)
Rest 4 minutes, and then…
B.
For time:
30/20 Calorie Assault Bike
30 Wall Ball Shots (30/20 lbs)
30 Strict Handstand Push-Ups
Rest 4 minutes. . .
C.
For time:
30/20 Calorie Assault Bike
30 Wall Ball Shots (30/20 lbs)
30 Strict Handstand Push-Ups
30 Bar-Facing Burpees
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.
Skills Efficiency Option
Three sets for times of:
100 Double-Unders
2 Legless Rope Climbs (15′)
2 Rope Climbs with Legs (15′)
20 Alternating Pistols
60-Foot Handstand Walk (30-foot unbroken segments)
Rest 4-5 minutes
The goal of this session is speed. I want you to try to hammer through these skills as quickly as possible. Being fast here also means you have to be in control and limit mistakes. Once you know you can get through this without mistakes, then start pushing the pace – we want to see you get the speed wobbles in these sessions and learn how to modulate your speed of movements so that you’re not just stuck in the same pace every time a movement comes up.
Strength Accessory Option
A.
Every minute, on the minute, for 5 minutes:
3-5 Kettlebell Bicep Curls
3-5 Side Delt Raise
If you acheive 5 reps toward the end of the emom then it was to light.
When the running clock reaches 10:00…
B.
Three sets of:
Max Rep Dumbbell Bench Press
Immediately followed by. . .
Max Rep Push-Ups
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
Rest 2 minutes
C.
For time:
200 meter Sled Sprint
Rest 30 seconds then. . .
For time:
400 meter Sandbag Carry
Assault Bike Conditioning Option
Every 5 minutes for 30 minutes (6 sets):
12/10 Calorie Assault Bike
6 Sandbag Man Makers (100/75 lbs)
12/10 Calorie Assault Bike
Sandbag Manmaker: Bearhug Hold – Lunge Left, Lunge Right, Squat, Clean Over Shoulder
Rowing Endurance from yesterday (4 x 1000m, 3 min rest)
3:29/3:27/3:30/3:32
Strength
A) Done
B) Built to 215, followed by 215/215/215/220, these felt goood
C) 225/230/230/230
D) 275/315/335/360 followed by 280, good squat day
Conditioning
A) 2:42
B) 5:42
C) 8:35
Primary conditioning
A. 1:50 (20cal, 20lb)
B. 3:19 (20cal, 20lb, 9 SHSPU)
C. 6:43 (20cal, 20lb, 9 shspu)
Goal was to keep wall balls unbroken, achieved that but must be pushing with arms too much as strict hspu were fatigued from first set.
A. Skip
B. Built to 130#bon blocks
Followed by:
4×1 @ 130# – done
C. Done at 120#
D. 4@155, 3@175, 2@190, 1&200
Followed by:
5×6 @ 165
Conditioning:
Only 2 min rest between sets due to time constraints
A. 2:44
B. 5:12 **only 15 shspu
C. 6:21 **only 15 shspu and 20 burpees
Fighting off a cold that seems to be getting worse tonight but was convinced I should go to the gym this afternoon…
did parts of the strength and actually felt super fast today.
Snatch from blocks – to 165
Snatch x 1 – 4@ 165 no misses
Back squat – 175/205/220/235
5×6 @200
Didn’t even try any conditioning because I realized I was wheezing just trying to breathe! resting the rest of the weekend to kick this cold
Smart choice! Sometimes its better to let your body rest and recover. Theres nothing worse than hammering your CNS and prolonging illness. hope you feel better come Monday!
WZA Qualifier
100 DU
50 DB Snatch
100 DU
50 DB Snatch
100 DU
7:14 (1set DU – 90/10, UB DB Snatch, 2nd set DU – UB, UB DB SNatch, 3rd set DU – 99/1)
Strength afterwards
A. Done
B. Up to 165
EMOM @ 165
C. Done – 165 (90%)
D. 195/225/240/250
E3M – @ 210#
Last Qualifier tomorrow morning! The big long one ? Looking forward to grinding this one out!
Primary strength:
A. Done
B. Snatch from blocks @ 100
Snatch singles @95 these were feeling off
C. 2 snatch lift offs + halting snatch deadlift + tempo snatch pull @125/125/135/135
D. Backsquats @115/130/140/150
Emom @130
Post some video to see if we can help with your snatches!
Primary Strength Session A.✅ 16kg KB B. Build to today’s heavy Snatch from Blocks 150# ✅ 155#❌ 4×1 Snatch 140/140/140/145 I felt it heavier from the floor than from the blocks. Didnt wann fail so i lowered the weight a little bit. C. 4x 2 Snatch Lift-Offs + Halting Snatch Deadlift + Tempo Snatch Pull @90% ✅ D. Back Squat *Set 1 – 4 reps @70%✅ *Set 2 – 3 reps @80%✅ *Set 3 – 2 reps @85%✅ *Set 4 – 1 rep @90%✅ 5×6 Back Squat @75%✅ Primary Conditioning Session A. 2:34 B. 6:35 C. 9:11 I suck at… Read more »
Once you hit your max from the blocks it’s ok to drop the load then work back up to your working weight.
Still some solid work today! ?
PM:
No blocks and every time I attempt to build makeshift blocks it’s really unsafe. Took from the hang above the knee and built to 165. These were a little sticky. Then went straight into: 4×1 at 165 from the floor. No misses. These felt better.
Snatch Deadlift Combo done at 168.
Back Squats 5×6 E3MOM Done at 245.
Did Power snatches off the blocks and worked up to 155.
Power Snatch Singles from floor hit 170, yay.
Conditioning:
2:12
3:58
6:27
Holy freakin arm pump! This was FUN! Happy Friday!
Nice work on the conditioning piece
Regan “mother” Huckaby. You’ll be missed this weekend
A. Done
B. 175. We dont have blocks, so we use plates. Sketch. And the bails are scary.
B1. 175
C. 225
D. 275, 315, 335, 350
D1. 290
Conditioning. 3:08, 4:53, 7:39.
First day back. Felt good.
Now to binge, Stranger Things 2.
S1
Primary conditioning
1:31
5:47
10:11
HSPU took all my time. I even broke the wall balls in round 2 and 3 to save my shoulders a bit.
S2
Maxed out my lifts today.
275 snatch
345 clean and jerk
Back Squats done
355 x 6 every 3 minutes
Then hit a fun one with a member
EMOM 10
Ski x 15 cal
Ring Dips x 15 from muscle up station
EMOM 10
Row x 15 cal
Strict Pull Up x 10
That EMOM at the end looks like a good pump
A) done ✅
B) 198lbs (felt great on the pull, I’ve never felt comfortable in the bottom due to mobility issues, but today they felt good) this is also 95% of my 1rm
C) 4 @198lbs
Hit the first one
Missed the second one, landed it but dropped in the bottom (mobility again)
Dropped it back to 187lbs and hit 2
D) done ✅ hit all the back squats comfortably, feel like I’m getting stronger in the squat
Primary conditioning
A) 2:43
B) 4:51
C) 7:07
Felt good today ?
Numbers looking good!
Session two
Conditioning
1:48
5:50
9:17
Skill work to finish up
That last set ! Ata boy
S2
A. 2:41
B. 6:38
C. 9:31
*arms were smoked had to kip ?, everything else RX
Skills efficiency
3 sets
-100 dubs
-8 db cleans 50#
-20 pistols w/ band (trying to practice them)
-8 strict hspu
Good work. I’d rather see you kip than just spend a bunch of un needed time next to the wall and lose the stimulus of the training.
Primary Strength A. N/A B1. Snatch from Blocks – 155 B2. Snatch @ 155 OOXO C. Snatch Complex – 195 D1. Back Squats – 255/290/310/330 D2. Back Squat EMOM – 275 Notes: Finally back at it after my back has been a mess all week. Focus today on snatches was limiting my foot movement (have videos for feedback). I notice that my feet go wide and it causes me to drop slower into the catch position so trying to limit movement while keeping full extension. Back squats were a bit of a shock. Definitely had some ugly ones when I… Read more »
What happened to your back?
It was tight and hurting from last week’s work. I needed to get some work done on it. I feel brand new now, next time I won’t wait so long.
Am strength season before heading to the camp! A. Done with 20 lbs B. Snatch from blocks 120 lbs, which was my 1RM snatch a few days ago! Then hit 115-120-120-120(fail), snatches, but I’m glad I did 120 twice!! C. done at 120 lbs D. All squats off of 210lbs, EMOM done at 160lbs. Finished off with some assault bike from Monday : 30 sec on 90 sec rest. I did 18 sets instead of 20 cause I had to go. All sets between 8-10 cal, around 70 rpm average. This week has been super weird with all the travel… Read more »
Nice warm-up for tonights fun!
Strength:
A) done
B) up to 85
4×1 at 85 miss first round. Really strange after the snatch from block ?
C) 90/95/100/105 feel better at 105 than 95
D) 4×115/3×133/2×140/1×148,5
5×6 at 123,5
Conditioning:
2’44
6’59 21shspu from floor after I put an abmat to keep intensity
8’34
Hspu are always a big weakness but not for long ?.
A. Done. Like these little warm-ups B. Did Snatches from Tuesday since I missed them. Hit 145# (90%), missed 150# two times…gggrrr. D. Squats–All done at higher percentages, 220# is my 90%, 175 for 75% A. Used 26# for KB curls…35# was too much. Used 12/15# for lateral raises. Didn’t take me the whole time but I cannot go heavier. B. Used 45# for DB Bench and got: 12/9/8 Push-ups: This sucked going right in to! Got: 10/9/8 Sled Strap Pulls: Used 105# on sled, which is heaviest I’ve done. C. Used 25# on sled, took me about 1:22, took… Read more »
Looking strong Shely!!! Just be smart with pulling heavy from the floor. We don’t want you to do something silly and lose all those gains.
Strength Accessory: KB Bicep Curls at 14lb then 18lb Side Raises at 10 then 15lbs. Max DB Bench Press: 20@30lbs, the jumped to 40lbs for the last two sets: 12, 13. Max Push Ups: 29, 11, 16 Subbed Max C2B for rope pulls: 15, 14, 21 AB/Sandbag: 3:49, 3:18, 3:01, 3:11, 3:24, 3:24 Only had 100lb bag so did 4 man makers instead of 6. Had a dinner with my lawyers buddies last night which I thought would be done by 10pm, the owner showed up and I didn’t get home until 1am and we drank for free. I paid… Read more »
Good way to sweat out the fun times from last night!
Indeed. Still got the work in! Balance… 🙂
Nice going using 100 lbs. Way to crush it. ☺?
Clearly the wine gave you some extra power ☺
Today was pretty freakin RAD!
A. 265 block snatch! 5lb PR from last week.
B. 4×1 snatch singles at 265. No misses. I literally laughed after my last one cause I was in shock that I hit all of these
C.snatch tempo at 245
D. Backsquats off 365
5×6@275
Awesome day of lofting buddy!! Great work!!
I lofted so hard today ! ❤️?
How do you snatch as much you were squatting today, I wish I could do that??
I wonder this myself everyday dude. My squat numbers compared to my oly lifts don’t make much sense! Hips and speed ?