Posted by

Anything Sam can do Mason can do better….ha ha ha.  He’s up for the challenge anyway.

You were doing 95# deadlifts and handstand push ups when you were 7…..weren’t you??

 

Today’s programming provided by the one and only Sam Briggs.

 

Mason hit a COUPLE of the parts of one day of training for miss Briggs….but all of it?  It’s a lot.  I asked her just to send me an average day that she programmed for herself (which she doesn’t ALWAYS do).

 

Hope you had enough candy last night to fuel this little ditty.  Not sure if this was in one or two sessions.  Could make for a fun, long Saturday if you want to get in there and do the whole thing… otherwise just pick a few components.

 

Check out Sam on Insta: @bicepslikebriggs

Make sure you are cheering for her next weekend at the CrossFit Invitational

 

Check out more from Mason: @ironmile_mason and crossfitironmile.com

 

Vivendi Lab. Week 2. Saturday.

 

Olympic Lifting:

5 x 3 Snatch Balance

5 x 3 Snatch at 70% of 1 Rep Max

3 x 3 Cleans + 1 Jerk at 70% of 1 Rep Max CJ

5 x 5 Front Squats with a 3 Second Pause as heavy as possible

 

WOD:

“Diane”

21-15-9

Deadlifts 225/155

Handstand Push Ups

 

Gymnastics

5 x 2 Weighted Bar Muscle up

5 x 1 Legless Rope Climb

5 x 4 Behind the Neck Pull Up

 

Conditioning

5 Rounds

Run 400 M

20 Chest to Bar Pull Ups

Rest 1:1 (so if round takes you 3 min, rest 3 min before next round)

 

Notes:

Oly lifting stuff is pretty straight forward.  Pretty cool stuff with some skill and some heavier weight.

 

Diane…the fastest times in the world are around 2 min.  With that said, try to pick a weight and a style of handstand push up that allows you to finish in 7 min or less. If you have been doing a good job and using the pike on the box hspu for the past 2 weeks…I give you permission to kick up onto the wall for this one with and either lower the reps a little, or use ONE abmat.  If you need more than one…back to the box for you…FOR NOW.

 

For the Gymnastics

I am assuming she did this as a 5 round cycle doing a set at each then starting over.

Work your bar muscle up.  If you are good at them try adding weight with a vest. If you need help, use a band or try jumping.  You have to commit to the “sit up” to getting OVER the bar.

If your rope climbs need work try legless, but only half way up.  If that isn’t there, work your regular rope climbs today.

 

Conditioning:

Go for it.  If 20 c2b will be in more than 3 sets.  Lower the number.  Maybe 15 (3 sets of 5) or even 10.  Each round should be 3 min or less, roughly.  If you have regular pull ups but are still working on chest to bar, literally do 7 where you try to hit your chest rather than just doing your regular pull ups.

 

 

 

Leave a Reply...