W8
Friday- Snatch Position + Snatch Capacity + GG Qualifier (CF Test)
A. Below Knee Hang Snatch, build to 1RM
225. Felt like a ton of bricks. Ha
B. Squat Snatch, 1 rep/45 sec @ 80-90% of A for 20 reps **2 sec pause in bottom of catch
190x11, 195x5, 205x4
Got better as I went. Took awhile to get in groove.
+
GG Q#5
14 min AMRAP
70 Double unders
7 MU
7 snatches 155#
328 reps
(3 full + 6 MU)
Ice bath and recovery tonight! 😬
Wednesday- Snatch Position + OHS/TTB strength + IWT
A. 4-Position Snatch (high hang, above knee, below knee, floor), build to tough single in 15 min
215x4, 225x3. Last one: hit low, bar sailed out front. Big progress on this.
B1. Overhead Squat @ 33X1, 4 x 4, rest 60 sec
240x4, 250x4, 260x4, 270x4
(Last set was unbroken but last 2 reps had more than 1 sec between reps; was feeling it. Had to go for it.)
B2. Strict Toes to Bar @ 2020, 4 x 7-9, rest 2 min **put band behind mid/low back to force more hip flexion
9, 8, 8, 7
+
3 sets
10 TnG Squat Snatch, 135#
Run 400m @ 1:30-1:45
Rest 2 minTuesday- A.M. Easy Aerobic Bike P.M. Press/Pull + Density + Structure
A.M.
5 sets
Bike/Row 4 min @ 100% MAS, rest 3 min **Bike or Row or Mix as you desire
Row MAS 1:42.7, bike 400 cals
Row: 1:42.5, 1170m
Bike: 376-392 watts, 65 cals
Row: 1:44.7, 1146m
Bike: 345-359 watts, 61 cals
Row: 1:45.2, 1140m
Tough this morning. Legs on 🔥
P.M.
A1. Behind the Neck Press @ 20X2, 4 x 6-8 reps, rest 60 sec
130x8, 140x7, 140x6, 142x5
A2. Strict L-Sit CTB Pull Ups, 4 x 8-10 reps, rest 2 min
10, 10, 9, 8
+
16 min EMOM
1st- 4-6 Kipping HSPU’s, 8” deficit
2nd- 4-5 Muscle Ups
6, 5, across
Feelin good
+
36 Turkish Get Ups, 53# Alt reps (18/arm)
Complete.
Monday- A.M. Row/Ski + Skill P.M. Cl&J + SL + Core
A.M.
10 sets
Row 30 sec @ 1:35-1:40/500m
Rest 30 sec
Ski 30 sec @ 1000m 1:45-1:50/500m
Rest 30 sec
Complete.
Row:1:37-1:38
Ski: 1:46
+
12 min EMOM
1st- 20-35 sec Wall Facing HS Hold
2nd- 20-25 sec L-sit Hang
3rd- 15-25 sec Chin Over Bar Hold
Complete
30-35, 25, 25
P.M.
A. Below Knee Hang Squat Clean + 2 Jerks, build to tough single in 15 min
295. Pretty sure that's a PR for 2 jerks in a complex.
B. Squat Clean & Jerk, 1/45 sec @ 80-90% of A for 15 reps
275 across.
D1. Front Rack Step Ups, 4 x 8/leg, rest 45 sec b/w legs
D2. GH Sit Ups @ 3030, 4 x 10-12, rest 90 sec
175 across, 14 across.
Saturday A.M. Track Session P.M. UB Push/Pull Strength + UB Press/Pull Gymnastics
A.M.
Run 400m @ mile PR pace, rest 1:45 min x 4
1:25.7, 1:22.0, 1:20.6, 1:18.3
+
Row 500m @ 2k PR pace, rest 1:45 min x 4
1:38.5, 1:38.8, 1:38.3, 1:38.0
+
10 min Cool down, mix modalities as desired
Complete
P.M.
10-15 Skin the Cat- slow and controlled, not for time but for quality
Complete
+
14 min EMOM
1st- 1 L-sit Rope Climb up and down
2nd- 7-10 Strict HSPU’s
Complete, 10 across.
+
For time:
100 Double Unders
100 Overhead Squats, 75#
100 Double Unders
7:43, possibly did 110 OHS, started to lose count.
W7
Friday- Snatch Position + Snatch Capacity + GG Qualifier (CF Test)
A. Above Knee Hang Snatch, build to 1RM
235.
B. Squat Snatch, 1 rep/45 sec @ 80-90% of A for 20 reps **2 sec pause in bottom of catch
205 x15, 215x3, 225x2
+
GG Q#3
12 minutes AMRAP:
12 chest-to-bar pull-ups
8 deadlifts (245/165lbs)
12 handstand push-ups
8 deadlifts (245/165lbs)
5+37 (3 short of 6 full)
Pretty slow today. Sluggish. Better day tomorrow.
Wednesday- Snatch Position + OHS/TTB strength + IWT
A. 4-Position Snatch (high hang, above knee, below knee, floor), build to tough single in 15 min
215x4. 225x3, hips shot up, bar went out (from floor). Big improvement today
B1. Overhead Squat @ 33X1, 4 x 5, rest 60 sec
225x5, 240x4, 240x6, 245x5
B2. Strict Toes to Bar @ 2020, 4 x 5-8, rest 2 min **put band behind mid/low back to force more hip flexion
7 across
+
3 sets
10 Thrusters, 185#
Run 400m @ 1:30-1:45
Rest 2 minTuesday- A.M. Easy Aerobic Bike P.M. Press/Pull + Density + Structure
A.M.
3 sets
Bike 10 min @ 70-80% MAS
Rest 5 min
P.M.
A1. Behind the Neck Press @ 20X2, 4 x 8-10 reps, rest 60 sec
95x10, 115x10, 125x8, 125x8
A2. Strict L-Sit CTB Pull Ups, 4 x 4-8 reps, rest 2 min
8 across. Last two sets tough. Will up these if we do next week.
+
16 min EMOM
1st- 4-6 Kipping HSPU’s, 6” deficit
2nd- 4-5 Muscle Ups
6 across, 5 across.
Hspu: 10-12 secs, MU: ~18 secs
Positioning on hspu much better. Good tripod, staying tight.
+
30 Turkish Get Ups, 53# Alt reps (15/arm)
Complete. Moving good, feeling good. Enjoying and appreciating movement. 🙌
Monday- A.M. Row/Ski + Skill P.M. Cl&J + SL + Core
A.M.
10 sets
Row 30 sec @ 1:35-1:40/500m
Rest 30 sec
Ski 30 sec @ 1000m 1:45-1:50/500m
Rest 30 sec
Complete:
Row: 1:37-1:38
Ski: 1:46-1:47
+
12 min EMOM
1st- 20-30 sec Wall Facing HS Hold
2nd- 20-25 sec L-sit Hang
3rd- 15-20 sec Chin Over Bar Hold
Complete: 30, 25, 20 across.
P.M.
A. High Hang Squat Clean + Below Knee Hang Squat Clean + Jerk, build to tough single in 15 min
300. Jumped to 315. Missed jerk. Big step today. 👍
B. Squat Clean & Jerk, 1/45 sec @ 80-90% of A for 15 reps
275 across.
D1. Front Rack Step Ups, 4 x 10/leg, rest 45 sec b/w legs
D2. GH Sit Ups @ 3030, 4 x 10-12, rest 90 sec
165, 12 across
Saturday A.M. Track Session P.M. UB Press/Pull Gymnastics + IWT
A.M.
Run 400m @ mile PR pace, rest 2 min x 4
1:28.1, 1:26.6, 1:25.3, 1:22.7
+
Row 500m @ 2k PR pace, rest 2 min x 4
Paced off of 6:37 2k (1:39)
1:38.5, 1:38.5, 1:38.5, 1:38.5
Consistency! Ha
+
GGQ #2
336 reps (36 S2O)
+
10 min Cool down, mix modalities as desired
Complete.P.M.
10-15 Skin the Cat- slow and controlled, not for time but for quality
Complete
+
14 min EMOM
1st- 1 L-sit Rope Climb up and down
2nd- 7-10 Strict HSPU’s
10 for 6 rounds, 9 for last.
+
For time:
50 Double Unders
50 Wallball, 20#
50 Double Unders
35 Wallball, 20#
50 Double Unders
20 Wallball, 20#
50 Double Unders
**WB must be unbrokenW6
Friday- Snatch Position + Snatch Capacity + LB Endurance
A. High Hang Snatch, build to 1RM
235. Felt like 250.
B. Squat Snatch, 1 rep/45 sec @ 80-90% of A for 20 reps **2 sec pause in bottom of catch
205 across
+
GG Q#2
17 minutes:
50 calorie row
50 wall ball shots (20#)
50 shoulder to overhead (115#)
50 box jumps, 24"
Did run through.
Wednesday- Snatch Position + FSQ/RC + Cyclical Testing
A. Front Squat, build to 1RM
380.
B. 10 Legless Rope Climbs for time:
4:14
+
1000m Ski Erg for time:Tuesday- A.M. Run P.M. SA Press/Horiz Pull + MU endurance + Metcon
A.M.
Bike Test
Bike 3 x 10 sec MAX EFFORT, rest 3 min **record peak RPM, Speed
Speed : 64.9 km/hr; watts: 1350
Didn't see rpm on Xebex
+
Bike 6 min for max Cals:
*record- total Cals, avg RPM, avg Watts, avg HR, Peak HR, HR recovery- 60 sec after finishing, stay standing and record HR
Total cals: 110
Avg watts: ~400-409
Avg HR: 152 (probably a little higher than this, because I forgot to stop it an conclusion of HR recovery)
Peak HR: 167
HR recovery: 146
P.M.
Body weight: 190lbs (without shoes, and just drank a shake haha). 187 in A.M.
A1. Standing Press, build to 1RM
190
A2. Wtd Strict Pull Up, build to 1RM
140. 150 was close.
**record bodyweight at this time also
+
30 Muscle Ups for time **no more than 5 unbroken at a time
3:14
5.5.5.5.4.3.3
Little more rest on first 3 sets, and I would've stretched it to 5.5 at end. Goal was sub 3.
+
15 min Bike or Row Cool down (HR <140)
Complete
Monday- A.M. ATW P.M. Snatch Position + Oly EMOM’s + SL/Core
A.M.
Row 3 x 10 sec MAX EFFORT, rest 3 min **record peak pace
1:20, 1:19, 1:19
+
Row 2k for time:
*record- total time, avg pace/500m, avg HR, Peak HR, HR recovery- 60 sec after finishing, stay standing and record HR
6:51.0,
1:42.7 avg pace /500m
Avg HR :147 (counting from start to conclusion of recovery; avgs the splits also)
Peak: 163
HR recovery: 146
+
12 min EMOM
1st- 20 sec Wall Facing HS Hold
2nd- 20 sec L-sit Hang
3rd- 15-20 sec Chin Over Bar Hold
Complete. 20sec across
P.M.
A. Clean & Jerk, build to 1RM
322, PR.
B. Clean & Jerk, 1/45 sec @ 80-85% of A for 15 reps
270 across. No pause (split) jerk for all
D1. Sumo Deadlift, build to 10RM **eccentric must be slower than concentric
Built to 385x10. Know it should be more than conventional theoretically, just haven't practiced this before. Was good learning/skill.
D2. GH Sit Ups @ 3030, 3 x 10-12, rest 90 sec
Complete. 12 across. Core feeling stronger.
Saturday A.M. Track Session P.M. UB Press/Pull Gymnastics + IWT
A.M.
Track Warm Up- 10-15 min
+
Run 2 x 200m @ goal mile pace, rest 1 min
:42, :44
+
1 x 400m @ goal mile pace
1:29.6
Rest 3-4 min
+
1 mile TT
5:59.2 🙌
P.M.
20 min AMRAP- Regionals Nate
4 Strict MU’s
7 Strict HSPU’s
12 KB Snatch, 70# **6 on 1 arm, 6 on other,
**regionals standards best as possible
7+2
W5
Friday- Snatch Position + Snatch Capacity + LB Endurance
A. Squat Snatch- build to 1RM **20 min to build
240.
B. Squat Snatch, 1 rep/45 sec @ 80-90% of A for 15 reps **2 sec pause in bottom of catch
215, 15/16
+
“Karen”
150 Wallballs for time:
**goal is unbroken **make it hurt...
Wednesday- Snatch Position + FSQ/RC + Cyclical Testing
A. 3-Position Snatch (high hang, mid thigh, below knee)- 1 set/90 sec for 7 sets building
210x3. 215x1.
B1. Front Squat w/ chains @ 13X1, 6 x 2, rest 30 sec
B2. L-Sit Rope Climb up and down, 6 x 1 rep, 3 min
290+40 plus in chains, across.
Complete
+
For time:
10 rounds for time:
Ski Erg 250m
10 BurpeesTuesday- A.M. Run P.M. SA Press/Horiz Pull + MU endurance + Metcon
A.M.
Run 20 min easy-
2.53 miles
+
5 x 60m build up sprints, rest 1 min **take 10-20m to build up to full speed
Complete
+
High Hang Snatch- build to tough single for the day
215
+
Squat Snatch, 5 reps @ above weight for perfect reps
Complete. 5/6
P.M.
A1. Standing Press @ 30X3, 4 x 6-8, rest 60 sec
135 across, 8.7.7.6
A2. Supinated Grip Pendlay Row, 4 x 8-10, rest 90 sec
165 across, 10 across, (10.9.8.8 without heaving)
B. 6 Muscle Ups/min for 8 min **feet together hollow body
6.6.6.6.6.6.(4+2), (3+3)
+
For time:
4 rounds
28 Pistols
15 Power Cleans, 115#
6:51. Did 10+5 first 3 rounds, finished unbroken.
Monday- A.M. ATW P.M. Snatch Position + Oly EMOM’s + SL/Core
A.M.
8 sets @ easy pace
60 sec Row
60 sec Bike
60 sec Bear Crawl
60 sec Skip Rope
60 sec FLR on Rings
Complete
+
10 min EMOM
1st- 20 sec Wall Facing HS Hold
2nd- 20 sec L-sit Hang
Complete
P.M.
A. Snatch High Pull @ 82.5%, 4 x 3 reps, rest 90 sec **reset at bottom each time
215 across
B. Squat Snatch, 1/min @ 85% for 10 min
225. No misses.
C. Squat Clean & Jerk, 1/min @ 80% for 10 min
260 across
D1. Front Rack RFE Deficit Split Squat @ 21X1, 4 x 5/leg, rest 30-60 sec b/w legs
**front food on 45# plate, back knee still touches ground
170 across
D2. GH Sit Ups @ 3030, 4 x 10-12 rest 90 sec
12 across
