Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 2 seconds, then return to the floor)
D.
Take 15-20 minutes to build to today’s 1-RM Dead-Stop Front Squat
Primary Conditioning Session
Three sets for times of:
10 Bar Muscle-Ups
20 Front Squats (135/95 lbs)
30 Toes-to-Bar
40 Push-Ups
Rest 5 minutes
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.
Strength Accessory Option
A.
Three sets of:
Straight Bar Biceps Curls x 10 reps @ 21X0
Rest 30 seconds
Pallof Press in Lunge Position x 10 reps each side
Rest 60 seconds
B.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Assault Bike Conditioning Option
Every minute, on the minute, for 30 minutes:
30 seconds of Assault Bike
Goal is 10-12/8-10 Calories each set.
A)155
B)190
C)205
D)320
Class conditionin
Every 3 for 30
Row 15
7 muscle ups
10 thrusters @115
Assault Bike Conditioning Option
341 total.
Oh hey guys! I’m back on dead stop front squat day, go figure… ?
Muscle snatches 85/95/105
Power snatches 135/135/140/140/145
Snatches 155/160/165/170/175
DSFS – 310
5lb PR, woooo!
Primary conditioning
4:20 MU 6/4, FS UB, TTB 8/8/8/6, PU 5-7 at a time
5:29 MU 6/4, FS UB, TTB all 5s, PU 4-6
5:30 MU went to poo 4/1/2/3, FS UB, TTB mostly 5s, couple 3s and 2s, PU 4-6
This was definitely a good test for my shoulder, and I’m making progress slowly but surely.
A. Done
B. 78kg
C. 89kg
D. 109kg
PC: 4:14/5:20/5:13
Unbroken BMU
12-8 FS
T2b 12/10/8 and then 8/8/7/7 both sets
Push ups 10 and 6/7ish all sets
Strength
A. Done
B. 190,190,195,195,200
C. 215,215,220,225,230
D. 355
Conditioning
4:34,5:27,5:47. Front squats and bar muscle ups were smooth. Struggled on toes to bar and push ups
Seems like we need to program larger sets of movements ?
Strength
A. 55-65-75-85
B. 115-120
C. 130
D. 175 (first time front squatting in over a year ? old 1rm is around 230)
Rogue bike conditioning
7-8-9-8-8-7-8-8-8-7
7-7-7-7-7-7-7-7-7-7
7-7-6-6-7-7-6-6-7-8
Total: 271
Thats pretty damn good considering you haven’t squatted! 230 and more here you come!
Primary strength session Warm up, some yoga flow A. 115/135 B. 175 (69%) C. 215 (84%) first time with this weight after injury D. 275 lb felt there was more on the tank, but stopped due to a little pinching in my back Primary conditioning session 2:53 Everything unbroken 4:54 Bar mu: unbroken Front squat: unbroken Toes.to bar: 15/5/5/5 Push ups: 12/10/10/4/4 6:53 Bar mu: 4/2/2/2 (missed many reps) Front squat: 12/8 Toes.to bar: 10/5/5/5/5 Push ups: 15/8/7/5/5 I wanted to know how bad it would hurt if go all out on the first round. Well that was very discomfortable.… Read more »
Love the push Eric! I love to see athletes push that redline and test their capabilities. Its always good to see where you are at every so often! Great day of work!
primary strength
A. 85-105
B. 105-115
C. 115-120
D. stopped at 205
primary conditioning
4:49/4:49/5:43
MU UB/sq UB/TTB 15-15/pushups in 5 or less
Primary Strength
A. Muscle Snatch 155# (PR)
B. Power Snatch 175#
C. Lift off x2 + Snatch 175#
Going for feel and listening to my body. Rested last Monday, so snatch is a bit off.
D. 265# Hm.. Maybe matching a PR.
Primary Conditioning
1 4:13
BMU 5-5, FS 10-10, T2B 15-15, PU 10-10-10-10
2 4:36
BMU 6-4, FS 12-8, T2B 10-10-10, PU all over the place
3 5:06
BMU 5-5, FS 12-8, T2B, 15-10-5, PU 5-5-5-5-5-5-5-5
Fun pushup workout
Thanks Coach!
Strong start to the week Bryan! Congrats on those PRs!!
A. Muscle snatches @65
B. Power snatches @90
C. 2SLO+ S @90
D. Deadstop front squat @110
PM Session:
Take 15 minutes to build to 90% of your 1-RM Snatch
*Built to 195
Then,
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 90-92% of 1-RM
Hit 8/10 @ 200 (93%). On the 2 I missed I just stepped forward a tad. Technically they were no reps for this cycle, but on a normal day they’d be good reps. Good day today
WOD:
AMRAP 7
7 T2B
7 Push Press (135)
7 Back Squats (135)
30 DU’s
Score: 5+10
Solid day of lifting Lucas! Great to see your consistency at heavy loads!
Competed on Saturday.
Winner got a free entry to wodapalooza.
Took 2nd place by one point. Had a blast tho and I took first place on the handstand push up workout !
Snatches off 290
Front Squat 375
Conditioning
4:47
5:14
5:19
Those push ups were miserable. I have to be better at them. They need to be my finisher on some days.
Rode the bike Erg for 15 cals with a 30s break at a casual pace.
You’re a damn gymnast! Great work over the weekend! So close to that first spot!
Primary strength
A) 95/115/135/155
B) 170/170/175/180/185
C) 195/195/195/200/205
These new percentages were heavy haha still felt good though stayed on the lighter end of the percentages
D) worked to 290
Strength accessory
A) done with 65lbs pallof done
B) done the leg raises are starting to get easier
Fun day today!
Not “heavy” just challenging 🙂
That’s what I meant haha
Strength
A) 95
B) 165
C) 185
D) 320 (When did we do these last? Not sure if this is a PR or not but I think so)
Assault Bike Conditioning
315
SAO
A) 65 / Green band
B) Complete
September 10, I just looked and you didn’t post that day…:(
Oh that was GG weekend! Well than, guess we’ll count 320 as a PR haha
Wodapalooza workout 1:
6:20
Tie break 3:31
I am so happy I redid this workout!! I got 7:36 on Saturday and 6:20 today!! Today was such a good day. I took your advice Tino and really focused on breathing and trying to stay relaxed. Thanks for the tips!!
Yeah!! That’s an amazing improvement!! Great work Jessica!!!
Thanks Tino!
openers and activation done
A. 40-50-60-70kg
B. 75kg
C. 87.5-90-92.5-92.5-92.5kg
D. 127.5kg
Conditioning
5:20, 5:48, 7:38
didn’t feel it in the morning but didn’t want to quit, had a mare with mu on the last set …
pm session
did my qualifiers again and got 7 more reps which im happy about.
Nice work coming back and hitting the qualifier hard! Congrats on the improvement!
– muscle snatch until 2x 165lbs
– power snatch x2 with 176lbs easy
– 2 lift off + 1 snatch : 176lbs, 187lbs, 3x 200lbs.
– wod : 4min39, 5min35, 6min23. Once again, horrible for grip… MU and FS unbroken. TTB in 3 or 4 sets quickly. Push ups as I could ! A little bit tired after a hard saturday (2 gym sessions and 1 hour of swimming).
Good start to the week after a big day on Saturday. Nice work!
1st sesh AB conditioning
Felt powerful ! 327 cals
2nd
Openers and activation done
Snatch work with pvc
Worked to 1RM front squat
Hit #195 10 lb PR !
Did WZA 1
4:58 tiebreak time
Can’t do C2Bs yet cause of shoulder
Dubs in 2 sets tripped at 101
WBs tough but solid 20lbs is still hard for me need to do more often but felt better today
Gymnastics work after
Yeah Alex!! Great to see you still making progress in other areas while your shoulder heals!
your the man tino
Muscle Snatches: 85/85/90/95
B. Power Snatches: 115 x 2/120 x 3 sets. I feel i don’t hit extension as well in power snatches/cleans.
C. 125/130/135 x 3 sets
D. 215–5 or 10# up.
Then did Helen with class: 8:40
So, I finally stepped on the scale today after a little over 2 month hiatus with RP and my nutrition coach. Holy crap I’ve put on 6 or so lbs! I’ve been conscious of my protein intake–but I think the high volume of my food intake has probably helped with the strength gains!
Your numbers in training are whats important to me 🙂
Warmup-45/65/95
A. 115/135/145/155
B. 145×2/155×3
C. 165×2/175×3
D. Built to heavy Fs-315#
Primary-5:50/5:58/6:38