Today is a rest day for athletes following the 2017 Regionals Prep Program.
Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %):
55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
Primary Conditioning Session
Off-Season Conditioning Option
A.
Four sets of:
20/15 Calorie Assault Bike
15 Strict Handstand Push-Ups
20/15 Calorie Ski-Erg or Row
30 Kettlebell Swings (32/24 kg)
Rest 3 minutes
B.
One set of:
150-Foot Sandbag Carry
Goal is max load – 50% of 1-RM deadlift would be ideal. No stopping at any point.
C.
One set of:
600-Foot Prowler Sprint
(no stopping!)
Granite Games Qualifier Prep Option
A.
Complete as many rounds and reps as possible in 20 minutes of:
50 Calorie Assault Bike
50 Chest-to-Bar Pull-Ups
50 Wall Ball Shots (30/20 lbs)
50 Strict Handstand Push-Ups
B.
One set of:
150-Foot Sandbag Carry
Goal is max load – 50% of 1-RM deadlift would be ideal. No stopping at any point.
C.
One set of:
600-Foot Prowler Sprint
(no stopping!)
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:
100-Foot Single-Arm Reverse Sled Drag (left)
Rest 30 seconds
100-Foot Single-Arm Reverse Sled Drag (right)
Rest as needed
B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Aerobic/Gymnastics Skills Option
Five sets, performed at 80-85%:
Row 600/500 Meters @ 24 s/m
6 Strict Handstand Push-Ups to 8″/6″ Deficit
4 Strict Muscle-Ups
2 Legless Rope Climbs
Primary Strength
A. SB + OS Bar/65/95/105/115/115
B. Snatch 100/115/120/130f/130/140/150/160/170/185f
C. Back Squat 230×5/260×3/295×1
D. Back Squat EMOM @ 310
Gymnastics Work
Primary Strength: A. 65/75/80/85/90/95 B. 70/75/80/90/95/100/105/110/115/120 C. 150×5/170×3/190×1 D. E2MOM @ 200# Off-Season Conditioning: A. 4:28/4:44/5:32/5:43 **used StairMaster AirFit bike (finished all 4 sets in 50-60secs) **scaled SHSPU for L-seated DB press w/ 25# DB’s — 8+7/8+4+3/5+5+5/5+4+3+3 **used rower (no ski erg) — finished all sets in 45-55 secs **russian KB swings w 24kg — 30ub/20+10/15+15/15+8+7 glutes and forearms were toast! B. Skip C. 600ft prowler sprint with empty rogue dog sled 1.2, roughly 120# — this was brutal, wasn’t really much of a sprint for me. Strength Accessory: B. Reverse hyper done with 90/90/110 Banded March done with 20#… Read more »
Lots of adjustments but you still got some great work in. Nice job!
Strength:
A: 154/198/220/220/220/231
B: 132/145/158/172/183/198 209/220/231/242 (99%)
Tried for 250 PR, no go, but very happy to hit 242, been over a year since I’ve hit a number like that
C: 275/319/360
D: all at 374
Off Season:
4:46/5:23/5:33/6:10
Was hoping for a little more consistency here but sHSPU were a bit of a struggle today and the ski erg is a totally new experience. Hooray new toys.
This was quite a long day for me, looking forward to sleep and recovery for manana.
Lifting number are super consistent. Aways great to see you hit your top end %. Keep it up!
Primary strength:
A. Snatch balance + 2ohs
55/55/65/65/75/75
B. Snatch 65/70/75/80/85/90/100/105/105/105
C. Backsquat 115/135/150
D. Ended up going for a new 1RM bc 155 felt stupid light. Got 175 so 10lbs up 🙂 I haven’t been able to pr that lift(and deadlift) for almost two years so I’m thinking the accessory work is helping out a ton
Off season conditioning:
A. 5:01/4:27/5:20/5:28
23 cals on airdyne, 8 reps per round on the hspu w/ one abmat, 26lb kb
B. Done, used two 45lb sandbags tied together with bands
C. Done
Congrats on the PR!!!!!
A.Back squats 270×5,310×3,350×1
370, 375, 380, 380, 380
B.4 sets of 20 calories of AB and 20 calories of rowing
C. Hip ext w/OH Y 5lbs
Prone Chinese planks 25, 30, 35lbs
D.Reverse hypers 60lbs each set
Banded march with 30lb ball and green band
Everything not posted here from primary strength, primary conditioning, and strength accessory was skipped because of shoulder/elbow
but its getting better right?
Negative
Need to get checked out dude.
morning session: A) worked to 145 trying to keep good positions B) worked to 125, slowly adding weight with the snatch trying to get it right every time and although I went super light it felt pretty good today so I am happy that I am making progress in the right direction, will continue to slowly add weight C) 240/275/295 D) 3 done at 320 then I failed the fourth one and dropped the weight down to 295, it felt heavy today GG: 45 shspu i subbed the bike for an 800m run cause the bike is still broken but… Read more »
Good to see you taking the time to dial in positions on your lifts. the weight will definitely follow!
Snatch balance and ohs Only 95 literally used it just for activation Snatch up to 96% then 3 pr attempts but still can’t quite get shoulders to stabilise the weight and the times I do can’t stand it up… but good news is I’m getting really good at 90% Back squats only up to 90% then singles at 90% Was feeling off today. No power. Long weekend with step kids confirmation so not as much time to recover as I normally get. Granite prep wod got through wallballs at 10min then lost it. Shoulders just had no gas today. 1… Read more »
It will be great to see where your training has taken you when you compete.
Primary Strength Session :
A. Up to 155#
B. Up to 205#
Off-Season Conditioning :
A. 4:00/4:40/5:04/4:53 Done Rx (Assault Bike is improving! Was able to finish the 20 cals in about 23 seconds every round. A month ago I was barely able to do a set of 3 sHSPU in a metcon and today I was able to go 10/5)
B. Only have an 80# so I did 400m
Strength Accessory Session :
B. Done
C. Done
D. Done @8#
Loving the progress Alec. Keep it up!
AM session Strength A) Bar/Bar/95/115/135/135 B) 115/135/145/155/165/175/180/185/195 miss 2x (got me upset) C) 280/320/360 D) 375 PM session Mobility work before I started Worked on Snatch for 20 min. b/c the morning wrecked me & I couldn’t let that be my snatch work for the day. Worked up to 185 x 1 for 3 sets. Felt good so I went 195 missed 2x. Accessory D) 5 lb Conditioning Didn’t do, spent to long on the above Thoughts: I love the grind, but I continuously struggle with snatch. 5 weeks in & everything has gone up except snatch. It’s frustrating putting… Read more »
It usually happens when your clean decides to stop working 🙂
My cleans have gone to shit
Lol, I’m just now seeing this. Based on Tino’s logic, get ready for some Snatchtastic PRs!!!!!!!
Primary strength
A)95/135/185/205/215
B)up to 210
C)275/315/350
D)done @370 (spent all weekend working on my hammie, didn’t feel strong but didn’t feel weak. But definitely felt it. I’ll b excited to pr when it’s ?)
Db holds accessory
Primary conditioning
GG – 1 round + 27 cal (learned half way through hspu what I can hit with a ten second rest. Told myself not getting back the bike was unacceptable even if they aren’t my jam)
3 rounds
150′ sand bag carry rest 1min
150′ prowler rest 2 min
Nice work on those HSPU!
Not bad for only 4.5 hours of sleep.
Strength
A. 155,165,175,185,195,205
B. 140,155,165,185,195,205,220,230,240,F250
C. 320,365,395
D. Stayed at 90% 410
Conditioning
Granite Games prep
A. 1+77. Supplemented t2b for c2b. Slight deficit in shspu.
B,C. Skipped had to go to work.
Primary sesh: A. Up to 175 B. Up to 235 (one miss at 215) C. 285/335/355 D. 355/365/370/375/375 (Very excited for how this is feeling) Strength: A. Reverse drags done B. Subbed Dimmels for reverse hypers x 20 Banded march done (those are grrr) C. Hip extensions with Y – 8# DBs Second sesh: Condo: For assault bike, I counted for 80 revolutions of the pedals of my ancient airdyne to keep consistent lol. Deficit Strict Handstand push ups are paying off huge. Regulars felt great! 3 of the sets were 10+5 All KBs done pseudo finish. Intervals – 4:00/4:10/4:41/4:50… Read more »
Need to crack that piggy bank for an assault bike 🙂
Haha no doubt!
First day back after getting my appendix removed 3 weeks ago.
Strength
A. 95-115-135-155-165-165
B. 95-115-135-145-155-165-175-185-195-205
C. 225-265-305-315(x5)
Off-Season Conditioning
A. Got through 24 SHSPU. Finished wall balls at 10:08. Shoulders were tight and weak today.
B. 240#
C. Done
Awesome to see you back! How are you feeling?
A little tight and out of shape, but nothing too bad. Excited to get back to work, even if it means working my way back up to normal weight.
Primary Strength Session
A.✅ 1 Snatch Balance + 2 Overhead Squats
B. Snatch x 1 rep
Suggested loading per set (by %):
55✅ 60✅ 65✅70✅75✅80✅ 85✅88❌88✅ 90✅
C. Back Squat
*Set 1 – 5 reps @ 70%✅
*Set 2 – 3 reps @ 80%✅
*Set 3 – 1 rep @ 90%✅
D.Every two minutes, for 10 minutes
Back Squat x 1 rep (i did it at 90%)
Primary Conditioning Session
Off-Season Conditioning Option
A. 5:31/ 5:30/ 5:51/ 5:50
Solid day Lea!
AM Session
Primary Strength
A. Sn balance + 2ohs upto 75kg
B. Snatch upto 112.5kg
C. Back squats 125/145/165kg
D. BS emom @172.5kg
Conditioning
A. 3:20/3:29/3:42/4:03
Shspu 15/15/15/11-4
Kb swings UB russian
B. Done, not sure of weight but was heavy af
C. Done
A. Up to 235 B. Up to 225, worked on form. Some reason I didn’t have an interest to go for a PR today C. 275/315/355 D. 375 for the sets. Felt pretty good Off-season conditions 1. 4:14, 5:03, 5:18, 5:38. Those darn KB swings were getting absolutely miserable. Couldn’t do one set UB. 2. Used a 75 pound bag and did a 400 meter walk with it. There’s no heavy bags in my gym, it’s annoying lol. 3. Used 135. Big mistake. The terrain is extremely tough and this 135 felt so heavy and hard to push to for… Read more »
Sounds like a tired session. Hope you rest up eat well and get ready to hit tomorrow hard
Primary’s
Snatch 195
Squat: 245, 275, 295,
305, 315, 295, 295, 295 legs got tired positions were really off and really mentally challenging I’ve been slacking off with sleep and eating to be honest
Metcon
Scaled HSPU and KB
Set 1: 6:40 accidentally thought it was 500 meter row for some reason
Set 2: 5:15
Set 3: 5:34
Set 4: 5:36
Snatch Balance + OHS up to 155, worked on form. Snatch E2MOM: 2×135 1×145 1×155 1×165 1×175 1×185 1×195 2 misses at 205. Back Squat, warmup sets done, 4 makes and 1 miss @340 Conditioning Piece: 28:06, including rest. Subbed strict DB press @35 for strict HSPU Bc I can only get one strict HSPU at a time. 53 lb KB. Felt better in the evening session than the morning session. All accessory work done! Very excited to start this program. After missing out on the games for the teenagers this year after qualifying last year was a hard thing… Read more »
Awesome to have you a part of the community and excited to watch your progress!
Session 1
B. 55/55/65/65/65/75/75/85/85/90
C. 85/115/135
D. 145×5 sets
Session 2
A. 4:07/4:10/4:10/4:21 Rx; off-season
B. 90# stone
second session: strength Accessory – reverse hypers 50-80-80lbs – GHD with Y 5 lbs, prone plank with 35 lb plate – dumbbell complex with 5 lbs, then overhead stuff with 30 lbs. I just realized that I might have been reading the oh press complex wrong. Is it supposed to be 30 sec press, 30 sec hold, 60 sec rest twice? or is it two rounds 30 sec press-30 sec hold, then rest 60 sec and then do two more rounds? (I have been doing the former) -Two rounds of the gymnastics accessory completed, around 5 mins or so each.… Read more »
Great to hear the extra carbs helped! Now you can train harder and recover better!!