Stephen Volk
am
A. Snatch to to heavy single for the day ; allowed 2 misses above 65% ONLY in 15 min
B. Hip Snatch 3×3; working sets; to heavy triple
C. Clean & Jerk – 3×2; not TnG at or above 80%
D. Clean Pulls 3×2@102%
E. Behind neck Push Press 5×2: ascending
*keep intensity high with these weightlifting sessions. Keep moving and be intelligent with jumps, warmups and so forth.
pm
A. SqT Program Week 5 day 1
*manage your time here, shorten the rest period
Back SqT
1×8 @65
1×6 @75
1×4 @85
1×4@90
Front SqT
1×5@70
1×4@80
1×3@85
1×3@90
B. Weighted Pull-ups 10.8.6.4.2.2.2 ; ascending in weight
C. AFAP
100 Double unders
50 wall balls (30/20)
25 clean and Jerks (155/108)
D. Assistance Work
DB Sa Row 8-10 reps x 4 sets each side; 2 second pause at top each rep
+
L-Sit Hold – :10 on :20 off; x 8-10 holds
Open Comp Phrase:
A. Snatch – heavy triple from the hip + few drops sets
B. Clean and Jerk 3×2
C. SqT Program
D. WORKOUT
*keep intensity up and A/B in time duration
Running Program:
Session 1:
1. Warm up: 5min easy with a 10sec surge every 60sec
2. 4 x 40meter: Heel to butt/evens skipping – recovery is an easy walk back
3. 2 x 20, 2 x 30, 2 x 40, recovery is walk back – build the speed but react quickly
4. 5 x 100meter repeats – easy jog back
5. Cool down 5min easy barefoot running
Session 2:
1. Warm up: 5min easy with 5sec surge every 30sec
2. 3 x 40meter skipping – walk back to start
3. 4 laps on the track – work the straights – easy on the turns. Hold the form on the turns as well
4. 3 x 200m – stay smooth and don’t over work them- recovery is an easy 200 jog.
5. Barefoot cool down 3-5min easy
Session 3: Optional
1. Warm up: 3min with a 10sec surge every 30sec
2. Tabata Run: 8 x 20sec on 10sec rest. This session should be at the end of your CF session
Snatch Heavy Single
Hit 95 Missed 100 &99
Hip Snatch
Hit 82/84/87/89
Went 2/3 on 92
CJ Done at 80% (106 KG)
No Misses
Clean Pulls Done
Jumped in with the 9AM class for metcon
100 Dubs UB
50 WB (30) Reps 15/10 + 10/8/7
25 CJ (Singles)
7:34
Squats to be done after work for dinner 🙂
School started back up today so I made the mistake of trying to squeeze it all in to one session. Womp womp.
Started session with 15 minute gymnastics rowing emotm to work weaknesses
A- 215 missed 230
B- 200 pretty easy stopped there
C- cleans done at 255
D- pulls done
E- push press 255
F- pullups finished at 100
Metcon- 7:38 (smoked by this point)
Rows- done at 70
L sits done
And a partridge in a pear tree
Squats will be done tomorrow or wednesday
A. 225
B. 250
C. 155
D. 340
E. 195 for last set, that was hard
Pm
A. Done, failed the last set of the front squats
B. Metcon 9:53
Very limited on time this week with some extra work. Trying to make sure I hit my biggest weaknesses as I have to pick and choose parts of the programming.
Snatch: 245 (barely missed 260. Next time it’s there.)
Hip Snatch: 155/165/175
*Super set of front squats and BTN PP
FS: 235/270/285/300
PP: 185/225/255/265/275*PR
Metcon: 6:26
1. Snatched for first time in 4weeks. Slowly did complexes until 135# pain free.
2. Clean 3×3, 225,230,235
3. Back Squats
235#, 270#, 305, 325#x5(5RM PR)
Front Squats
225#, 250#, 270#, 285#
4. Afap
100 du
50 wb, 20#
25 P clean, 185#
6:15
Hit a couple jerks building up to working weight during clean session.
Today was first day in 1month doing anything overhead. So modified the AFAP. Felt good.
A) snatch 135,165,186,205,225,245x
B) hip snatch triple 135,165,195,225
C) skipped clean and jerks will add in
D) back squat + front sQuats
E) metcon 7:11
Completed in 2 hours 15 minutes
1st day really training since back injury last week. Feeling good but was cautious.
A. Did the wod
6:40. Was slow on the barbell taking my time with back – but smooth consistent
B. Power clean + split jerk
70×2 80×2 90×2 95×2 100x1x5 103x1x3
* just getting in swing
C. Snatch grip deficit deadlift 245 x 1 x 8 no hook no straps
D. Ski erg and some breathing
Snatch 245
Not enough time to do pc and jerks
Hip worked up to 185
Met con 5:53
Squats done numbers going back up to my old form!!
A. 63kg – slow off ground. Struggle is real.
B. Clean & Jerk – 3×2; not TnG at or above 80%
160lbs – did exceed 80%
C. Back Squat – Hit all sets
D. Front Squat – Hit all sets
E. AFAP
100 Double Unders
50 Wall Balls (30/20)
25 Clean and Jerks (155/108)
TIME: 7:22
Day behind/ weird work week
2 Sessions
AM-
A. Heavy snatch- 235#
B. 3 Rep Snatch from Hip hit 165, 185, 210×2 (lost grip on 3rd)
C. C&J- 245/255/265
D/ E Skipped
PM-
A. Squat
BS- 255×8, 295×6, 335×4, 355×4
Fs- 270×5, 280×4, 295×3, 315×2
B. Skipped Pull ups
C. Metcon- 5:54
D. Bent over DB Row with 53# KB 4×8; will fit L-sits in