20 minutes on the AD -
30 sec. @ 80%
30 sec. @ 50%
Done. Felt great.
A. Snatch balance + OHS; 3+2 x 2 sets, 2+1 x 2 sets, then 3 snatch singles building from here on the 2 minutes
165,185, 205, 225
Built up to 245 snatch. Felt a little heavy.
B. BB back rack angled box step ups @ 20” x 5/side x 5 sets
C. 2 position clean (ground + above knee) @ 65-75% - EMOM x 12 minutes
235-275, about 5# increments. Felt STRONG and fast here.
front squat @ 225 *taken from ground
lateral burped box jump over, 30"
4:45, ouch. Everything unbroken but stung bad. 5 and 7 fast, then last 5 I hit a wall. Had fun though!
10 minute bike warm up
15 sec. bike sprint @ max effort
rest 2:15 x 12 sets
Done. Strong here. Calories get higher each week.
A. BN Clean grip push press x 3 x 5 sets. hold each rep for 2 sec. OH
225, 245,255,275, 285X (missed last rep) Hold was tough. Liked it.
B. Power Clean from blocks above knee x 8-10 total reps @ 80-85%.. done mostly as doubles here
275-295. Did a double at 295. Felt strong.
C. 1/4 FS @ 115% x 3 reps x 4 sets *hold last rep for 10 sec. in front rack
Skipped. Knee was feeling weird.
3 rounds @ 85% effort
10 strict HSPU
10 hang PS @ 135#
rest time = work time
Around 3:00/set. Faster each set. 1:45/1:50 for row.
40 minute steady effort on AD
every 5th minute get off and do a max effort strict handstand hold + 50ft. heavy FW
Added to PM.
Done. Great sesh.
A. Front rack bulgarian split squat x 5/side x 3 sets
Pretty light here. Up to 135.
B. CDL @ 90% x5, 95% x5, 105% x 5 x 2
330, 345,385. Strong.
C. Snatch Squat press x 3 x 3 sets
D. DB bent over row x 5/side x 3 sets
85# for all sets.
static weighted GHD back ext. hold - x 20 sec. x 3 sets
Strict pull up — progress just a bit from last week.. see how arm feels again
All good here. Arms feels good. Did some Glute ham raises as well.
Friday - Sunday @ CFM (conditioning workouts will shift a bit from what is below)
Great session. Took my time, which was a lot longer than everyone else, haha.
A. Snatch; 8-10 total reps @ 80-85%
Doubles up to 245 for 3 sets. Felt strong. Working on bent wrist catch overhead. Helps.
B. C&J; E2MOTM complete 1 rep @ 80-85% for 5 total reps.. after each do do 2 max effort broad jumps
Done. 295-305 for all sets. Felt really strong.
C. Box Squat x 5 reps x 5 sets… build a bit from last week
Dropped to 3 sets at 275 due to time. Had to start team Work out.. Felt fine.
3 person team: 1 person works at a time.
50 PC - 205#
50 Muscle Ups
50 burpees (everyone does 50)
This was fun! 750m row at about 1:40, PC in triples each. MU's in 5 sets.
Burpees fast and finished strong.
A. Drop Snatch x 3 x 3 sets… light weight here.. just warm up work and more stretching for shoulders w/ barbell positioning
Up to 115. Light and fast. Shoulders are a little tired and tight from yday. Lot's of overhead accessory work.
B. PC - 80% of last weeks triple - x 3 singles x 3 sets
225 for all sets. WHOA felt sharp and fast. Should have hit it.
C. Snatch DL @ 95% x 5, 100% x 5, 105% x 5 x 2
*after each SDL do 3 jerk dips @ 90% x 33x1 tempo
275, 285, 305. 335 for jerk dips. Felt strong.
conditioning workout with crew at CFM
Leg Day Champs Team Training:
100 Thrusters - 135# (Bar can't touch ground, switch every 10)
100 CTB Chinups (Someone has to be on bar at all times, switch every 10)
100 cal A/B (change partner every :30)
Time?? But A/B hurt like hell. Felt good on thrusters and CTB's
Rest 7 min.
Partner 2k Ski Erg for Time