January 5th, 2016

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Drop Rebound Box Jumps x 1.1.1 (rest 5-7 seconds between jumps)
3- Position Snatch (high-hang, mid-thigh, below the knee)  1+1+1 x 3 (light-to-moderate)

A. Build to a 3-RM TnG Snatch (any style that works best for you)
B. Push Jerk + Split Jerk + Push Jerk + Split Jerk; Build to a heavy single in this complex
+
5 sets @95-98%:
5 TnG Power Clean + Push Jerk (build slightly each set)
5 Box Jumps (30/24″)
Assault Bike 20 seconds very hard (increase effort slightly each set)
Rest walk 3-4 minutes
+
Rest 5 minutes actively, then…
+
3 sets @90%:
AMRAP Unbroken HSPUs
10 Deadlifts @225/155
60 Second Row (goal is 300/250 meters)
Rest walk 2 minutes
+
5-10 minute cooldown Bike

—–
Notes:
-5 sets of Ground to Overhead should be FAST (40 seconds or less each set). For men, think 115-135 to start, building to 155-175 for the last sets. There should be no pauses at all during the 5 reps. Again, try to go heavier and fasters with each set.

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14 Comments

  1. Although my time does not reflect it, yesterday beat me up. Posterior chain, grip, little lower back, calves… you name it. Spent a good 30 mins with a roller and lacrosse ball trying to find mobility before warming up.
    A) worked up to 205 – these were off today. a lot of sloppy catching and having to recover.
    B) worked up to 245
    C) AD instead of ABike
    rd1 – :50, 165#, 9cal
    rd2 – :52, 170#, 9cal
    rd3 – :55, 175#, 9cal
    rd4 – :58, 180#, 9cal
    rd5 – 1:02, 185#, 8cal
    Was moving quick on the PC&PJ despite the fact it felt sloppy cycling the BB. Really tried to push the AD and my quads were not having it…
    D) rd1 – 15HSPU, 278m
    rd2 – 10HSPU, 272m
    rd3 – 8HSPU, 276m
    There’s no real good ‘excuse’ for not hitting 300m on the rower. I’ll chalk it up to my body still ridding itself of holiday food and drink.

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  2. A. 135
    B. 185
    C. :49 at 115
    :46 at 125
    :45 at 135
    :47 at 145
    :50 at 155 sorry didn’t track the cals.
    D. 12/260m 13/280m 15/285m

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  3. A. 145
    B. 185 (failed at 205)
    C.
    135-9 cals
    140-8 cals
    145-9 cals
    150-10 cals
    155-13 cals

    Didn’t have time to do the last part or build as heavy as I probably could of on parts A and B.. On to the bruins game!

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  4. A. TnG power snatches are certainly an area that needs attention so that’s where I spent my time today: 135, 145, 155, 160, 165(oox)
    B. 135, 155, 175, 185, 195 (push jerks are always the limiter for me)
    C. AD
    :50, 9 cals
    :50, 9 cals,
    :49, 10 cals
    :50, 12 cals
    :49, 10 cals

    Couldn’t get to D

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  5. A. Worked up to #98, these felt good! Got a little sloppy towards rep 3 so decided to stop here.
    B. Worked up to #123
    C. Stayed at #103 had every intention of going up but it felt heavy as hell when I feel like it shouldn’t of… Average time between 1:10-1:15
    Cals: 6,6,7,6,5
    D. 14/258, 10/260, 10/250

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  6. A. 135/155/185 no misses. Had to do this quick. That’s around 90% of one rep
    B. 155/185/205/225. No misses but felt super heavy. Somewhere around 85-90%
    C. 135/10cals/:50s
    145/10cals/:50s
    155/9cals/:50s
    165/9cals/:54s
    175/8cals/:53s
    This felt heavy on the jerks and AB killed quads
    D. 18hspu/302m
    13hspu/281m
    11hspu/278m
    Rowing sucked per usual, pretty sure I cried during it. Crazy how quick my hspu go

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  7. A) 135 155f
    B) 135-155-185-205
    C row (meters) my b
    :59 – 116m – 135 lbs
    :57 – 115 – 145
    :57 – 115 – 155
    :58 – 103 – 165
    1:09 – 109 – 175
    D)
    20-298
    16- 278
    12- 289

    Touch and go snatches are a work in progress for me. Have to work ok speed under the bar. Over head stuff today felt good. Did meters by mistake on the rows

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  8. A. 185 looked good. 205 made first one and then called it.

    B. 250
    *huge milestone for me. Definetly a step in the right direction with my jerks.

    C.
    135/7
    145/8
    155/10
    165/10
    175/9

    D.
    20/310
    14/285
    15/291
    *blew it in first set but these were pretty hard.

    Overall today was a great session and my body felt good.

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  9. A. 165
    Felt good. Thought about attempting 175 but moved on for the sake of time.

    B. 185
    Felt OK. Failed 200.

    C. 1:01/8/135, 1:02/8/140, 1:03/9/145, 1:09/9/150, 1:10/11/155

    D. 2:03/3/302m, 2:05/3/283m, 2:04/3/296m

    Parts C and D had me feeling some type of way.

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  10. A. 185- these felt awful today. We filmed a few sets and I’m leaning WAAAY too far back and it’s propelling me backwards. I’m struggling to drive under the bar and this is a contributing factor.
    B. 250
    C. 7/8/9/9/10 – using the prescription you gave 145-175. Barbell cycling has come a long way.
    D. 10 HSPU across and 310 (counted roll over)/299/301 (timed for 1 min row)

    – decent day especially considering how my back felt coming in to today. I’m still really struggling with nutrition— I’m not eating nearly enough and I feel like it’s starting to catch up with me. I know this is on me, and I’ve just got to find better solutions to enable me to eat more throughout the day. Feeling pretty banged up. Looking forward to tomorrow and the rest day Thursday. Thanks to Jake for really giving me a push at certain points today. I got a lot more out of it than I would have otherwise!

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  11. A. 93×3, managed 2 at 98 but they were heinous
    B. Worked up to 123
    *
    1:05 4/83# (this was a mess. I guess I wasn’t prepared for the tall box, because I almost fell to my death. Scared me and I was off the rest of the round).
    1:00 6/93#
    1:05 6/103#
    1:04 5/103#
    1:10 4/103#
    103# was extremely challenging for TNG I struggle with power jerks.
    +
    10/UB/256m
    9/UB/256m
    7/UB/251m

    Didn’t count rollover.
    Wasn’t sure how many to shoot for here, so I tried for 10. Felt great the first round! First 5 felt easy each time only started getting tough for the last 1 or 2 reps. A huge win if I think about where I was with these last year. Definitely all the strict HSPU that is contributing.

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  12. A: Worked up to 98#. These felt pretty good! Last year getting 1 rep at 95 was a struggle for me to do consistently so I’m pretty happy about these!

    B: Worked up to 133#. These also felt awesome today.

    C:
    1:02/83#/6
    1:05/93#/7
    1:05/98#/7
    1:09/103#/7
    1:07/103#/7
    counted rollover for this
    —–
    3/276
    1/284
    4/284
    counted rollover for this. Made a point to do the deadlifts unbroken for all of these because the HSPUs were not so hot for me. This is the second time I’ve been able to do HSPUs with plates on the side of the mat in a workout though so kind of excited to see the progress.

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  13. A. 155: Attempted 165 stopped on the second rep, shoulder felt sketchy.
    B. 215. Those two slices of pizza for breakfast really helped me on these.
    C.135/9
    145/9
    155/10
    165/10
    165/7
    D. 10/290
    10/282
    7/287
    – First time really trying kipping HSPUs. Like all kips I suck at it. But will start working on these going forward. Liked this workout DL/row combo really tested me.

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  14. A. Worked up to 103#. Felt good. Tried 108# and it was terrible.
    B. Worked up to #143. Last split jerk was a little shaky, otherwise ok.
    C.
    :55 @83#, 5 cal
    :55 @88#, 5 cal
    :56 @100, 5 cal
    1:03 @105, 5 cal
    1:07 @110, 5 call (fell on first box jump)

    D. Did strict HSPUs
    9 hspu, 247 m, 2:40
    8 hspu, 246 m, 2:39
    7 hspu, 242 m, 2:42

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