January 12th, 2016

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Tall Snatch x 3
Snatch Drop x 3
Press in Snatch x 3
*Build in load slightly over the 3 sets

A. Take 10 minutes to build to heavy-ish single Power Snatch, then…
EMOM x 8:
3-4 TnG Power Snatches @85-90% of last week’s 3-RM

B.  Push Jerk + Split Jerk + Split Jerk
Build to a heavy single in the complex

C. EMOM x 12:
Odds: 10 Deadlifts @225/155
Evens: 5 Deficit HSPU (you choose the depth)

+
5 sets @95-99%*:
Assault Bike 20 seconds
Rest 3 minutes between sets

*Increase effort with each set

+
10 Minute Row Z1 Cooldown

—-
Notes:
-Not a 1-RM on the Power Snatch, just something beyond your 3-RM, just to prime the system
-Lower overall volume this week on the lactic power work; Show some control on the early sets, then give it hell.

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21 Comments

  1. A. Worked up to 98
    Sets of 3 at 83 no misses.
    B. Up to 123. Failed 133. Push jerk continues to be a weakness.
    C. Done. All reps unbroken. First two rounds I did deficit with 25 lb plates (first time doing deficit HSPU) but they got sketchy so I went with regular ones the last 4 rounds.
    D. 6, 8, 9, 10, 10
    Didn’t think I’d ever feel this “good” on the ass bike.

    Felt good today!

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  2. Still moving slow and have zero energy. Must be coming down with something
    A) Worked up to 195 (under my 3RM from last week but, last week were full snatches)
    Sets of 4 at 165 (85% of the 195 PS)
    B) Up to 265. Failed the PJ at 275
    C) Complete. This became surprisingly tough. I found myself pausing on the deads at 8 after the first 3 rds. Used 2 45# plates and an ab mat for the DHSPU, all UB and no troubles which is cool.
    D) 15, 17, 17, 17, 16 I swear our AD is screwy. These felt good and for whatever reason the cals were not moving consistently. That last rd I was hauling ass and figured I’d close around 18-19… Doesn’t make sense to me but ah well

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  3. A) up to 165. Did a single x 3 OTM at that weight. Timing was off today. Shoulders were very tired on the catch.
    B) 145×3 OTM (90% of last week’s 3RM at 160)
    C) Did not looked at the blog and followed the email that was sent which said 10 DL and 10-15 ring dips.Would have rather done deficit HSPU…
    Deadlifts were fine (:16, :16, :14, :14, :14, :14)
    Ring dips: 15, good until last set (:12, :12, :11, :12, :12, :18 – stay on the rings, moving slower by last 5 reps)
    D) 17, 18, 16, 15, 14 – I got excited, clearly on the 1st two – actually felt good. The whole “control the early rounds” was certainly not accomplished.

    Made up some of Saturday’s part E
    Waiter’s carries @ 24kg/arm
    GH raises – did with 15#

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    1. Clearly I can’t post correctly- the real part B (jerks)- 145, 165, 185, 205, 215 (missed push jerk), 215 (push jerk was solid…pressed out on splits)

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  4. A) 175
    120 x 3
    B) 205. Didn’t push the weight to much today
    C) 10 dl 225
    5 hspu 7″
    D) didn’t do

    Tried to focus more on form today since I was feeling a little sluggish

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  5. A: worked up to 108#, then emom at 88#
    B: 145!!!
    C: 155, hspus were a mess. Failed every attempt in first minute, did them without plates the second time, got all five on plates the third, got 4 on plates the fourth, and then the 5th and 6th had to lose the plates again.
    D: 11,11,12,11,11

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  6. A. Up to 200
    Then… 155×2/160×3/165×3
    B. 270
    C.225 and 6″ deficit– UB for first 4 rounds then had to single HSPU with quad cramp
    D. 12/14/17/19/20

    -I need to stay more vertical on my snatches. My hips are still coming too far forward and I’m getting excessive backward lean. It’s causing me to miss out in front despite having good bar height. Happy with how the complex and EMOM period went. Assault bike felt good today. Going to be feeling this one tomorrow.

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    1. UB for 5 rounds. Broke on the last one. **

      To echo what jake said its been great having everyone back. Training has been tough, but a ton of fun. Glad to have the squad going hard in the paint again!

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  7. A. 135 ps. Emom 120×10
    B. 185 shoulders are little slow
    C. Deadliftsβœ”οΈ Hspu 6″ D 5,5,0,3,1,2 * need to work on my kipping
    D. 9, 11, 12, 12, 13

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  8. A. Worked up to 155, EMOM at 125. Did something to my thumb in the 3rd minute and couldn’t get a grip on the bar after that. I tried to keep going, but failed a couple and called it.
    B. Up to 185. 175 was a little wobbly, but 185 felt solid. Split jerks have been feeling a lot faster and more stable recently, which I’m happy about.
    C. 225#, 2 45# plates and an abmat. Was pretty inconsistent with broken vs. unbroken deadlifts. Some rounds were 7/3, 5/5, 8/2, 10…all over the place. HSPUs felt “good,” I didn’t have to muscle through any.
    D. 9, 10, 10, 11, 12

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  9. A. Worked to 155#
    B. Did a 10 minute EMOM x3 on power snatch by accident. Used 125.
    C. Worked to 205#. Last split jerk was sloppy.
    D. 225 and 5 HSPUs at 6″ defector (two rubber 45 plates to one abmat.) was stoked to get 5 hspu each minute! This is huge for me. Kipping has improved. Dead lifts felt good until last set.

    E. 10/11/13/13/14
    Quad pump was real after set 4 and 5.

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  10. A. #103
    #88 for emom (did 10 mins b/c of miscommunication)
    B. #133 which is a pr im pretty sure for a triple; these felt really good today which never happens over head so I’m really happy!
    C. Used 45s+25s for HSPU;deadlifts (check)
    D. 7/8/7/8/8
    -really really glad to be back with the crew so much more fun and a much better atmosphere!

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  11. A. Worked up to 108, which felt better than it has, EMOM at 93#
    B. Worked up to 145#
    C. Used 45# plate with abmat (@1-2inch deficit). Got through first 3 rds, 4&5th round missed deficit on 1. 6th rd missed deficit on 2. Did HSPU strict. Deadlifts felt surprisingly ok with steady breathing.
    D. 8/7/7/8/7 cals

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  12. Had to coach late yesterday so I made this one up today.

    A. 165/145x3x8
    Felt a bit slow here today.

    B. 185
    This was rough for me. Felt sloppy and soft today.

    C. 225b and HSPU’s with no deficit. Unable to complete all HSPU. Went 5/2/1/3/2/1.

    D. 12/14/16/20/20
    Felt fine until a minute or two after the last :20 interval. Quads feeling like blood bags.

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  13. Made this one up on Thursday 1/14.

    A. up to 108# – felt good
    EMOM @ 78# 3 each min
    B. up to 128#
    C. 155# and 2 ab mats. Just not there with the deficit. Shoulders were smoked and I struggled more than I ever have with HSPU. Couldn’t get the positioning to feel right but I powered through.
    D. I guess I forgot about this part

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