Morning Aerobic Session
If you are an athlete who needs to improve your foundational aerobic capacity, we strongly suggest starting your day with an aerobic capacity session. Please choose between either the running or rowing option. If you are a larger athlete who rows well, but runs poorly…choose running. If you run well but row poorly, choose the rowing session.
Running Option
A.
Warm Up
300 meter jog @ 50%
100 meter walk
300 meter job @ 60%
100 meter walk
Followed by…
Three sets of:
Good Mornings x 20 reps
Air Squats x 20 reps
Skipping for Height x 20 meters
Skipping for Distance x 20 meters
Backward Skipping x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of position from one foot to another
Carioca x 20 meters
Pulling in place
Followed by….
Complete two laps the following way:
Jog the curve, sprint the straight away (70-80%), jog the curve, sprint the straight away (70-80%).
If you don’t have a track available then jog for 45 seconds, sprint for 20 seconds for four sets..
C.
Four sets of:
2400 Meters (1.5 miles)
Rest 5 minutes
Find a loop that’s 2400 meters (use mapmyrun.com) that you can do four times. Rest 5 minutes between sets and see if you can be within 10-15 seconds of your time on all your sets. Your pace for these should be faster than your 5k pace.
D.
Cool Down
3 minute jog
10 minutes of static stretching
(focus on SMR on bottoms of the feet, calves and shins)
Rowing Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute
The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.
B.
Four sets of:
10 Minutes of Rowing
Rest 5 minutes
Aim for consistency amongst your four sets; maintaining a pace that is aggressive, but achievable with 5 minutes of rest between sets.
C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching
Session One
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps @ 2111
Build over the course of the four sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-55%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch + Hang Snatch @ 60-65%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch + Snatch @ 70-75%
C.
Take 20 minutes to build to today’s 1-RM Snatch
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 3 reps @ 80%
Session Two
A.
Every minute, on the minute, for 10 minutes:
Deadlift x 2 reps @ 75-78% of 1-RM
Work on positioning and mechanics. Actively work on the concept of leaning back against the barbell until your shoulders are over the top of the barbell and your weight has transferred to your heels, then drive.
B.
For time:
15/12 Muscle-Ups
100 Double-Unders
15/12 Muscle-Ups
C.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Single-Arm DB Row x 6 reps (heavy!)
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
running session
10:34, 10:33, 10:32, 10:28. goal was 1:45/400m pace
session 1
a. 40kg
sn bal 70/80/90kg
b. 70kg
80kg
90kg
c. hit 110kg pretty easy but stopped because of bruised hip/pubic bone.
d. 125/140/150/160/167.5kg
6×3 emom @140kg
session 2
a. DL 165kg accross
b. 5:24 rxd, only about 10 seconds slower than my PR 30 MU for time. DU unbroken. MU 8/5/3 then 6/5/4
c. RH @60KG, DB row @37.5kg, GHD done.
Session 1
Row 4×10′
2:09.8, 2:09.7, 2:09.5, 2:09.3 (s/m 24-28)
Session 2
Sotts Press – 30, 35, 40, 45
Sn Bal – 50, 60, 70
H-HS – 60
H-HS + HS – 70
HS + Sn – 75
Sn – 80, 85, 90, 95, 100, 110, 115 PB, 120x
MU and DU Couplet – 3:02 (UB on all MU, broke DU)
Session 3
Box Squat – 4@125, 3@145, 2@152, 162, 162
6×3@145
Deadlift – 10×2 @165
Reverse Hyper – 3×20@90
SA Rows – 3×6@80-lbs
GHDs – 3×20
Session 2.
A. Deadlift 10 x 2 at 395
B. Conditioning modified (I struggle with MU):
Muscle Up 6:00 EMOM = 3 reps
100 DU for time = 2:20
Muscle Up 6:00 EMOM = 5 reps
C.
Reverse Hypers compelted
DB Rows with 100# dumbbells (nothing heavier)
GHD Situps completed
Session 1.
A1. Snatch Press at 95#
A2. Snatch Balance at 95-115-135#
B1. Hi Hang Snatch at 115-125#
B2. Hi + Hang Snatch at 135-145#
B3. Hang + Snatch at 155-165#
C. Snatch: Hit 200 easy, couldn’t stand up 210 🙁
D. Back Squat: Worked to 425, then 6×3 at 325
Did this instead of yesterday’s session
“Big Sexy”
5 Rounds For Time
6 Deadlifts (315/205 lbs)
6 Burpees
5 Cleans (225/155 lbs)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lbs)
4 Muscle-Ups
30:59 RX
Yoza
Snatch sotts – all at 40kg
Snatch bal 60/70/80kg worked speed
Hi hang 55/60kg
Hihang + hang 66/71kg
Hang snatch + sn 77/82.5kg
Snatch e2mins – worked upto 93% 70/75/80/85/90/95/97.5/100/100/102kg
Back squats
4@130 , 3@148 , 2@157.5 ,1@166, 1@175kg
Backsquat emom @ 80% – 148
Deadlift 10min emom 2@170kg stop reset
Gym Metcon – 4:11
Muscle ups 10/5 , ub dubs , muscle ups 5/4/3/2/1fail/1fail/1 haha was at 3.30 and then couldnt get the final rep!
Accessories done.
Did 3 sets of the running option this morning. Real gross. Started at 7:59 pace, ended around 7:14 I think? I was out late for a friends wedding so I’m not upset with this. Came back at 4:15pm to do the lifting session. Didn’t know they closed at 5pm today. I basically got warmed up, did the snatch press from the hole, the snatch balance 135-185-205, the high hang snatches, and one set of high hang + hang snatches… Then got kicked out. Don’t have enough weights at home yet, so made up a workout…. did a 20 min emom… Read more »
Session 1:
Worked up to 195. Playing with a new start and slightly different positions off the floor so didn’t go too heavy here. Just enough to break the technique alittle.
Back squat EMOM was awesome! Let’s do that again!
Session 2:
Deadlifts done at 335. Felt really light actually. Was pretty happy with that.
METCON done in 7:00 Rx. Got a ways to go before gymnastics endurance comes back.
Dear lord core destruction. Think I’m gonna have “rhabdomen” tomorrow haha
You’ll be fine 🙂
Solid day of work!
Session 1
A. SP 50/55/60/65
SB 65/75/80
B. HHS 65#
HHS+HS 75#
HS+S 85#
C.90#
D. 115/135/140/150/150
6 min emom 135# that felt stupid heavy
Session 2
A. 145#
B. 10:25Rx I was going to scale the mu reps down but decided to go off of how strong they felt. Went 3/2/2/2/3 for first set, finished my dubs around 5:00 then slowed down for the last 12 mu
C. Done
Session 2:
A. EMOM w/305lbs
B. 2:22
15 PU
100 DU
15 PU
C. Done with 65lbs
Did weighted V-sits instead of GHD need to get one for Garage gym
Session 1: Built up to 55kg on the press Built up to 110kg on the snatch balance Went up to 97.5kg on Snatch and was upset to not get above 100kg as my 1RM is 105kg. Better try next time 😀 Did the squats at high percentage based on 160kg Finished all squats at 130kg EMOM Session 2 Did all deadlift and getting better at understanding and using internal rotation. MU wod went well as did the first 15 unbroken which is a PR and finished the wod at 5.11. Did all accessory work and did the rows with a… Read more »
Nice work hitting 15 unbroken Kim!
Short day for me.
Snatches done
Worked up to 275. Failed twice at 285. Called it.
Back squats done
On the EMOM 385
I took a minute off here at 6. This was miserable for me.
Muscle Up and dubs
5:26
I tried so hard for 15 unbroken. That’s a big goal for me. Got 13. Failed 14.
Dubs unbroken.
Last muscle ups. 5/3/2/2/1/2
Accessory done.
Unbroken is overrated! I knew I wasn’t going to be able to do 15 straight than still be efficient the rest of the wod. It was hard for me to not push it to 15 due to reading everyone else’s way of doing it but gotta play your own game! Oh and that’s a damn impressive snatch!
Here! Here!
you’re right. I just would like to be able to hit that big number. I just went for it to see if all the muscle ups we’ve been doing had got me over he hump. The second 15 reps would have been an uphill battle regardless.
Session two)
Deadlift EMOM done at 405 with a clean grip.
B) 3:13rx.
C) done
All one long session, need to get a rower and some stuff for my new garage lol Snatches High hang 145 High hang/hang 165 Hang 185/195 Build to 1rm 240. I did hit a 3 rep TnG squat snatch at 225 during this lol just felt like going for it. Deadlifts at 375 Back squats 355/405/425/450/465 Back squat EMOM at 400. This was a little tough but a good grind. Made me focus on my bracing and breathing. Rowing. 1- 2669m/ 1:52.4 ave 28 s/m 2- 2697m/ 1:51.2 ave 28 s/m 3- 2694m/ 1:51.3 ave 27 s/m 4- 2705m/ 1:50.9… Read more »
First day back snatching?
I snatched and clean and jerked last week. Just working back into them. Feels good though. Just pull ups and muscle ups still give the bicep flexors some trouble.
Aerobic
Hands are toast and rowed yesterday so did
10 min row: 2657 (1:52.9)
10 min ski: 147 never done a ski erg ha
10 min bike: 150
10 min run
Running:
Tried not to blow out on first round, like I usually do, and surprised myself by getting faster. All sets faster than my (pretty horrible) 5k pace.
13:30/13:18/13:06/12:38
Session 1 & 2 performed as one session: Session 1 A. Snatch Press from Receiving: 15-20-25-25kg Snatch Balance: 45-50-55kg B. High Hang Snatch: 40-42,5kg High Hang Snatch + Hang Snatch: 45-47,5kg Hang Snatch + Snatch: 52,5-56kg C. Today’s 1-RM Snatch: 72,5kg D. Back Squat: 4 x73,5kg / 3 x 85kg / 2 x 90kg / 1 x95kg / 1 x100kg EMOM 6min: Back Squat x 3 reps @ 85kg Session 2 A. 110kg B. I’ve had some issues with my shoulder (but it’s almost back to 100%) so I’m not doing ring-MU’s quite yet. Performed bar-MU instead and decided to… Read more »
Caro!! So awesome to see you posting! I hope you’re well. I can see you’re still training hard!!
Thanks Tino!! It’s great to be back!
At home today with kiddos for holiday so here’s what I got done for am session.. Snatch press from receiving done Bar/45/50/55 Snatch balance stayed light and did 4’s for speed. This is a must for me for snatching! 65/70/85/85 All snatch work done w percentages based off of my 160. Felt good and fast Worked up to 150 (94%) Happy it felt so good! Everything fell apart when I added 5 Pounds so I stopped here. Granite Games this weekend so I think I will hold off on squatting. It’s been really bothering my hips and back. I want… Read more »
I’d recommend staying clear of anything that may affect your performance this weekend. You want to be as healthy and ready as possible! Lots of mobility and getting mentally prepped!
Session 2;
A. DLs- 405 done
B. 3:25- 15 ub/ 100 ub/ 6-6-3 (should have been more aggressive on the last set)
C. 3 sets;
-Makeshift rev. hyper check
-bentover rows w/ 80 KB (heaviest we have)
-40 abmat situps (don’t have GHD)
Session two
A. 345
B. 4:22
15 ub/100 ub/5-5-5
C. Done