13.07.23

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My boy J in Cali with EA!!! Can’t wait to get out there to reunite with both of them in person!

Had two great conversations today, one with JT and one with Brandon. Both centered around the future of our training. The details will come shortly, but know that big things are going to happen for our competition team(s) this year.

Like I have said before, make sure you can handle the current volume. If you are chomping at the bit for more, good. That’s right where I want you to be: HUNGRY. We will have our months of the grind. I promise. For now, take your recovery days seriously and avoid any extra work. If you are feeling the hurt after the first two weeks, do what you need to do to get on top. If you walk into the gym everyday feeling invincible, good for you. Your time will come. 😉

Week 3 Training 13.07.23

Strength / Weightlifting

A. 7 x 3-Position Snatch – Low to High – AHAP – E90S

Notes: The three positions (in order of execution) are: 1) Ground, 2) Hang: Just above the Knee, 3) Hi-Hang: From the pockets.

Strength II

B1. 4×5 Touch and Go Push Press – AHAP – E90S

B2. 4×5 Pendlay Row – AHAP (use straps) – E90S

Notes: The push press must be touch and go: reload on the way down and explode directly into the next rep. For a set to count, all 5 reps must be touch and go. On the Pendlay Row, make sure to RESET for each rep. The PR is supposed to mimic your clean exactly: start like you would for a clean, execute the first pull and then row the bar to touch your torso.

Conditioning

C. Run 1 Mile OR Row 2K – @ Conversation Pace

Notes: Choose the weaker of the two movements and make it feel easy.

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26 comments on “13.07.23
  1. […] Less Talk, More Do. […]

  2. Max says:

    A) 135# …. Failed @ 145# twice
    B1) 145#
    B2) 185, 195#
    C) Ran & Talked amongst ourselves

  3. Leyva says:

    A) 115
    B1) 135, 155, 155, 155
    B2) 185
    C) Row 2k

  4. Jeremy says:

    A) 2 rounds at 145, 5 rounds at 155 (Failed 2x on the first rep, gotta keep my lats activated better.)
    B1) 185, felt great
    B2) 185
    C) Nice easy jog teaching Randy about bath salts

    My favorite day of programming yet! Great stuff, coach!

  5. 135/155/165(f)/155(f)/135/135(f)/135
    B1)135/185×3
    B2)225/245×3
    C) Row

  6. vanlandingbad says:

    A) 155.155.165.165.175.185(f).185
    B1) 185.195.205.215
    B2) 245.265.295.295 – Was told the form on the 295s could have been better.
    C) Run

  7. JeffT says:

    A) 115 for 6 sets 125 for last set. Lots of fails but completed.
    B1) 115/125/135/145
    B2) 135/185/185/185
    C) 2K row

  8. Dru Sellers says:

    A) 145, 150 (2/3), 150, 155 (2/3), 155, 160 (2/3), 165 (2/3)
    B1) 155 155 145 155
    B2) 185 185 185 195
    C) Done (run)

    Time to go and buy some wrist straps, this sweat thing sucks.

  9. MarkB says:

    A) 115/115/125/125/135/145/145 — 2/3 on last set
    B1) 115/125/135/145
    B2) 135/185/195/205
    C) 1600m jog

  10. A) 155 / 165 / 175 / 175f…. missed on High Hang / 175 / 185f… missed on High Hang / 185f missed on Low Hang
    B1) 135 / 185 / 185 / 185
    B2) 225 / 245 / 245 245
    C) Run

  11. Feliz says:

    A) 75 to 85, missed on the first attempt at 85 but tried it a second time, no problem
    B1) 75 up to 80
    B2) 105 up to 130
    C) jog

  12. Teo says:

    Worked up to all these #s
    A)145
    B1)175
    B2)235
    C)row

  13. Brandon mayernik says:

    A. 185/195/205f from the pocket/205/215f from the pocket/215f from the pocket/215f from the hang.
    Coach Jeff was right I was too concerned with trying to hit 225 that I rushed and missed lifts I should not have.
    B1. 135/155/155/185/205
    B2. 225/245/245/265/275
    C. Run

  14. Chels says:

    A. 95/100×4/105×2
    B1. 105/105/110/115
    B2. 175×2- chest came up too much so I dropped down to 125/135
    C. Row

  15. Matt Counts says:

    A) Worked up to 125
    B1) Worked up to 145
    B2) 165
    C. Row

  16. Jason says:

    Back was locked up this morning. Very painful. Did some auxilary work and ran a mile. Lots of icing/rolling out.

  17. Jenn Scholl says:

    A) 95-95-105-105-105-95-0 (105 was fine in weight but then hand felt funny so went down to 95, then next rep it ripped…bad)
    B1) 95/105/105/105
    B2) 105 up to 130
    C) jog

  18. Jessicaca says:

    A) 85-100
    B) 105
    C) 105-115
    D) row 9:50

  19. A) Worked up to 95# on some snatches. Felt “heavy”.
    B1) 155 x 3 sets
    B2) 135 x 3 sets
    C) Row

  20. A) 135/135/140/145 miss HiHang/145/155 miss HiHang/160 miss HiHang.
    B1) 145/155/155/160
    B2) up to 225

  21. JoJo Macias says:

    A) worked up to 145 was super excited finally getting strong
    B) worked up up 145 felt off
    C)165
    Run

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