Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed
B.
Take 15-20 minutes to build to a heavy Snatch
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
C.
“Lil’ Lauren”
Three rounds for time of:
225/155 lb Ground to Overhead x 5 reps
225/155 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
D.
Three sets of:
Weighted Hip Extension x 6-8 reps @ 4022
Rest as needed
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible – feet on a box if you can)
Rest as needed
A. 215/245/275/290/310(PR!)
B. 135/135/155/165(F)/165/175/185(f)x2
C. Scaled to 185# – 14:51
D. Done: each round – 6(w/25#)/12
A. 205,235,265,280,300(f)
*PR = 295. Been stuck at 295 for about 7 months or so.
B. 95,115,125,135×2,145,155
*Weight didn’t feel heavy, but I just wasn’t dropping under it fast enough
*Could have kept going, but I stopped since mechanics weren’t that great
C. 1st round Rx’d in 5:39, 2nd and 3rd rounds had to scale the G2O after many failed attempts to jerk 225. Scaled G2O to 205#, but deadlifted 225#. 2nd round took about 12 minutes due to all the fails and changing the weight. 3rd round took 7:10 for a total time of 24:25.
*Very disappointed with this. Even the 205# felt very heavy. Bad day I guess.
D. WHE: Held 14# med ball for all 3 sets of 8
SRR: 3×12
E. GHD Sit-ups: 2×12
*Just got a GHD, and I wanted to try out some sit-ups since I’ve only been able to do modified versions in the past.
*All in all, felt pretty weak today. However, this is probably my first bad day since following the programming, so I can’t be too upset. I have PRed a lot on just about everything since I started following at the start of January, so thanks CJ.
A. 275, 300, 340, 355, 375(f)
B. worked up to 210#
C. 10:00 Energy was low, and always tough at work. Should have been faster, especially with the HSPUs
D. Complete
A. 210, 235, 265, 280, 295lbs ( failed at 295… previous pr)
B. worked up to 195lbs
C. 15:40
A. 245, 275, 310, 330, 350f – this is the best my front squat has felt in a while.
B. 135, 155, 185, 205f, 205f, 205f – I just can’t get this to improve.
C. 15:08 – felt heavy, and was tired from previous exercises.
D. Done
Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70% 175
* Set 2 – 80% 205
* Set 3 – 90% 225
* Set 4 – 95% 230
* Set 5 – 100+% 235F -225 for form
Rest as needed
B.
Take 15-20 minutes to build to a heavy Snatch
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
95/115/135/135/145/155/165f/165f/165f wasn’t reaching full extension today as the load got heavier.
C.
“Lil’ Lauren”
Three rounds for time of:
225/155 lb Ground to Overhead x 5 reps
225/155 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Scaled to 185lbs Finished in 8:31
D.
Three sets of:
Weighted Hip Extension x 6-8 reps @ 4022
Rest as needed
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible – feet on a box if you can)
Rest as needed
Done
A. 100/115/125/130/140 kg
B. worked on my pull stated at 90kg…felt pretty good
C. 8:49 rx…those shoulder to overhead were hard!!
D. Complete
Ground to overhead….I meant
A. Don’t want to talk about it. I have been focusing on getting A2G because I’ve been getting stuck at the bottom of my cleans.
B. built up to 175, 205 is my pr
C. 18:11 modified the hspu but everything else was rx’
Thanks CJ for programming this one. True mental test.
Finished with good mornings, kb swings, and 5 minutes on the Jacobs latter
A. 175 5# pr
B. Worked up to 80#
C. 8:42 scaled 120#
D. 6/10 3x
A) Front Squats: 110/125/140/150/160#(f)
B) Worked up to 65#
C) 14:38 @ 105# (everything was slow)
D) 8/10 each set
A. worked to 325lbs (10lb pr) Stoked
B worked really light, everything felt awful with my snatch movement today.
C. 12:18, I’m just glad I made it out alive.
D. Skipped , worked on the speed of my double unders.
A.
worked up to 190#.
B.
worked up to 60kg.
C.
7:59
D.
done.
A. FS – 115kg, 132, 148 – felt light headed and moved on
B. Snatch – 50kg, 70, 80, 85, 90, 95 – Failed, 100 – Failed
C. 8:28 – didn’t feel great from the get go – tested my will
D. Completed
A. 130,150,170,180,190,195f
B. worked up to 120
C.7:42 @120
D. 6/10 x3
A.)
Set 1 – 215
Set 2 – 245
Set 3 – 275
Set 4 – 295
Set 5 – 315 (PR)
B.)
205# (PR)
C.) only had time to finish 2 rnds because I had to teach.
D.) no time
Great day on a and b!
A- Worked off 360#
255/290/325/345/365….5# PR
B- Stayed light. Worked on speed, but still got to 200#
C- Rx 6:24 G2OH
WOW
D- Done
1)
205/235/265/280/300! PR!!!
2)
145
*lame session
3)
12:17 (185)