Primary Strength Session
A.
Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90% of 1-RM C&J
B.
Every 3 minutes, for 21 minutes:
Power Snatch Barbell Cycling
*Set 1 – 8 reps @ 55% of 1-RM Snatch
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55%
*Set 4 – 5 reps @ 60%
*Set 5 – 2 reps @ 65%
*Set 6 – 2 reps @ 65%
*Set 7 – 1 rep @ 70%
For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken. As we get closer to the competition season it will become increasingly important to know what loads you can handle touch-n-go, and which you’ll benefit from resetting with.
C.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)
Primary Conditioning Session
A.
Five rounds for time of:
5 Bar Muscle-Ups
5 Squat Cleans (155/105 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)
Rest exactly 5 minutes, and then…
B.
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)
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/Gymnastic Skill Sessions
A.
For time:
Row 500 Meters
10 Muscle-Ups
Run 400 Meters
20 Strict Handstand Push-Ups
100 Double-Unders
40 Ring Dips
B.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
Same movements as Monday – let’s get these perfect, and if you feel good with mechanics, increase the load.
FS+J 108kg (2 failed jerks – failed sets 3 and 6)
BB cycling
3×8@50kg
5@55kg
5@60kg
2×2@60kg
1@65kg
Push press – 7/7/7 biggest and hardest part is stability and breathing under fatigue
Additional conditioning – 11.01 rx
Did Primary conditioning as first session
Starting to get hot, humid AF today, really jacked the core temp up!
Did aerobic/gymnastics skill first
a. 9:00 rxd, UB MU, shspu, DU, then ring dips crushed me sets of 3-4
b. done after strength
primary cond
a. 9:07 rxd
b. 23:11 rxd this was really slow, need a week or 2 to aclimate to the humidity
Primary strength
a. 120kg
b. all done UB tng at %
c. skipped, sore collar bone/neck
Strength session only
A) all at 185#, 10# lighter than 90%. The jerk felt weak and I wasn’t dropping very well/low
B) 90/90/90/95/105/105/110
C) 7/8/6 – left arm slacking.
It’s because you didn’t do the accessory work 🙂
A) FS and Jerks at 280. Couldn’t work at 90% as I had hoped to.
B) Barbell cycling based off 260
C) 11/10/10
Conditioning:
A) 5:50 RX
B) Only had time for 3 rds. 8:05 RX
A) fs and jerks all at 285. Technique has improved
B) cycling was based off 240# snatch. All felt fast and smooth
C) push presses at 185
14,11,12
Conditioning
A) 7:52
B)
A.Five rounds for time of: 7:13 5 Bar Muscle-Ups – all UB 5 Squat Cleans (155/105 lbs) 5,5,3/2, 3/2, 3/2- likely could have held on but thought my grip was going to blow up more 5 Box Jumps (40″/30″) ate my shin on my first one… that took about a 30 second regroup but kept on going… B. This was harder than it looked 19:50 Five rounds for time of: 10 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (30/20 lbs) all 12/8 to 10 ft target 30 Kettlebell Swings (32/24 kg) round 1/3/5 were Russian and practiced round 2/4 American becuase… Read more »
Can’t do any of the lifting. Wrist feels better in real life, but worse at the gym. Morning – Aerobic/Gymnastics: A) 34:00… didn’t mean to take this long Scaled to thin band strict MU transitions, took about 10 minutes to get the last rep Rowing and DUs also slow this morning B) 15# hip extensions, 26# bat wings Afternoon – Conditioning: A) 14:11, scaled to 2 bar MU per round, did front squats from rack at 125# instead of squat cleans Took about 3 mins to get 2nd bar MU, but they were faster after that B) 18:47, alternating pistols… Read more »
Hope the wrist gets better soon and you can get back to regular training! If it’s not heeled in the next week I’d recommend getting a PT to have a look at it.
Session 1:
A. Fittest Games wod 4:
30 push press
30 Pull Up
30 Hang squat cleans
30 Pull up
30 OHS
10min cap
9:29 *died on OHS
*tried to do some of our programming after and was drained ill just continue tomorrow but at least qualifiers are done and can just focus on regular programming
Hope the qualifiers have went well and you’re looking forward to getting back to regular training.
Cont.
B. :15
110 x 5 :12
121 x 2 :04, :03
135 x 1.
So happy to work on cycling ? I need it!
C. 11,11,8
Conditioning
A. 7:29
B. 17:11
A. Did these at 175. My intent was to get up to 185 for 90% but I was struggling with the jerk. I’ve been having a hard time with the drive do this was a great drill for me.
B. 100 x 8. :19, :18,
Session 1: Primary Conditioning A. 8:44 B. ?? I think 23ish minutes – I was on my last set of KB swings when the power went out. Gymnastics Metcon Done – Not for time since the power was out, I took the opportunity to just move. Did a set of 16 SHSPU! Also did the dips on the parallel bars with no kip…I felt like my triceps looked like cooked lobster tail afterwards, but that was a good change of pace. Session 2: Primary Lifting A. Done at lower percentage, it just wasn’t happening at 90% today. 175/175/185/185/185/185 B. Set… Read more »
Squat or jerk not happening in A?
Little bit of both. Legs felt trashed on the squats and I wasn’t being aggressive and really getting underneath the bar on the jerk. I think I was just fatigued going in. My 90% was supposed to be 200#.
S1
Gymnastics session
10:04
S2
3 Front Squats + Jerk
315.
2nd half of this was got really tough. Forced me to change levels.
Snatch cycling
3×8 @ 155
1×5 @ 195
2×2 @ 225
1×1 @ 245
Push Press
12 for all 3 sets
Conditioning
7:36 (fun)
18:32 (death)
Solid day of training buddy.
Thanks coach ! Didn’t quite feel that way during the conditioning piece lol
Gymnastic wod
9:01
Session 1:
A. 3FS+Jerk w/87.5% 205×5 missed one jerk
B. Holy cardio
Snatches 3×8 w/105lbs
1×5 w/115lbs
2×2 w/125lbs
1×1 w/135lbs
C. Could only manage 1 rep w/185
3 sets push press w/165xmax reps
5’sx3
Ok! All the qualifiers got my schedule all messed up. Monday I’ll be back to following 100%! Going team for wodapalooza so knocking out all TEN workouts. Barf. Haha but having fun with it. Today I did the front squat complex emom posted here. Used 190 no fails. Felt good. Then hit wodapalooza three rep thruster and got 185! That was my 1 rep a few weeks ago when I tested for you guys! Gains! Then I hit the muscle up workout for WZA. I have three workouts left to do so I’ve had a. It’s few days but I’m… Read more »
Dude you are crushing life!
Thanks! Really trying to get out to Miami haha
Yeah!!! Love seeing all of your hard work pay off and looking forward to watching you compete at WZA. These qualifiers are kicking my butt too. Looking forward to getting back to training!!
Can’t wait to see you guys in Miami! I bet you’re crushing these wods! Keep it up Tino! ??
That’s incredible! Great job Alyssa!
Thank you Cj!
Primary Strength
A. 3FS+J @90% (85kg) made all 6!
B. Snatch cycling 8’s @45kg, 5@48, 2’s@52, 1@56
Next time I will do these with #s and metcons not lifters to get used to crossfit style lifting
C. 125# Push press 10/10/9
Primary Conditioning
A. 8:42
B. 19:53
Good job on the front squats and jerk Casey. Were you able to feel an improvement in your positioning on your squats yet?
Thanks CJ! They weren’t quite as pretty as the ones at 80% the other day, but they’re definitely feeling better!
2nd Session – Primary WL and Optional Conditioning
A. 3 FS + Jerk= 285 x 4 sets; 295 x 2 sets
B. Snatch BB Cycling
-135 x 8 x 3 (all around :16 seconds)
-155 x 5
-165-175 x 2
-185
C. Push Press- so I was confused about the tempo. I did- 3 sec pause in the dip then press for max reps. Is that right?
-9-8-8 at 185
D. Gymnasitics and endurance WOD
-8:19 as Rx, MU and SHSPU UB!!!
Nice work on the gymnastic portion Barrett!
Primary Strength Session
A. 6sets: 3 Front Squats + Jerk @ 90%: 76kg for all sets
B. Skipped this today, will do tomorrow instead!
C. 3 sets: 185/125 lb Push Press x Max Reps @ 13X1: 12reps / 10reps / 9reps
Primary Conditioning Session
A. 6:35
B. 16:28
Primary Strength Session A. 90 kg B. Set 1: 50 kg– Set 2: 50 kg Set 3: 50 kg Set 4: 55 kg Set 5: 60 kg Set 6: 60 kg Set 7: 70 kg C. 10/13/11 RX Aerobic/Gymnastic Skill Sessions A. 8:35 RX (Row: 1:42 ish. MU unbroken. DU unbroken. HSPU: 12/3/2/2/1. Ring dips. don’t remember but around 5 to 10 per set. B. Done (Batwings 2×20 kg kb) Primary Conditioning Session My cold still bothering me so took this session more as a slower gymnastic and technique session. Singles on the clean. MU Unbroken. A. 8:15 RX Rest… Read more »
Strength Front squat Jerk done at prescribed weights felt strong today Power snatch done All unbroken Sets of 8 got challenging last rep but definitely doable Push press 6-8-11 Last set the tempo got kinda sketchy Conditioning 1st wod 8:20 Feel I could have gone a little faster Did all mu unbroken Cycled clean first 3 sets Should have Cycled all 5… 2nd wod Barf That was hard 27:00 min Wall balls killed me Help c2b by finger tips so I didn’t rip Shoulders and grip fried on kb swinks It was hard to keep my heart rate and an… Read more »