Testing Week! We will be testing some lifts, gymnastics and baseline conditioning to see where everyone is at. Some of these will be retests from the previous cycle and others will be tests for the upcoming Open Prep Cycle.
Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your pecs
and then …
PVC Pipe Pass Thrus x 15 reps (you can add a little weight on the PVC pipe if this feels okay)
PVC Pipe Overhead Squat x 20 reps (use these reps to warm up your hips and get lower and lower into your squat)
and then …
Two sets of:
Hand Plank Shoulder Taps x 30 seconds effort
KB Ankle Pulse
x 30 seconds per side
Squat Rocks
x 30 seconds
Shoulder Prehab
Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Wall Slides (slow and controlled)
Rest as needed
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
B.
All Age Groups
Three sets for times of:
Assault Bike x 40/30 calories (55+: 35/25 cals)
Strict Pull-Ups x 15 reps
Rest 3 minutes
If you don’t have strict pull-ups, then try one of the below progressions:
Barbell Assisted Strict Pull-Ups
Band Assisted Strict Pull-Ups
Ring-Rows x 20 reps (must be strict)
This is a retest from May 13, 2019 so please go back to see what times you achieved on this workout and set new goals for today.
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
B.
Three sets of:
Band Pull-Aparts x 20 reps
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
First training after fever and sore throat choose to do snatch and clean from Monday and Tuesday programs. And then accessory work from Tuesday and yesterday. Saving cardio for this weekend. Snatch up to 73kg in nano (old PB in weightlifting shoes 78kg) using nano has been better for the knee for me. The cns was not awake today for more Clean up to 85kg in nano (old PB in weightlifting shoes 98kg) Same here no cns or power today for more definitely not a max but what I could manage today after sickness Did the hip thrusts and glute… Read more »
Back squat 1 rm was 105 kg
Squat snatch 40 kg (normaly 45 kg)
Handstand walk practice
Butterfly pull ups practice
Leg extensions
Standing leg Chris
Standing gluteus
1) warm up done
2) snatch up to 175lbs (just under my 90%)
3) back squat up to 300 (just under my 95%)
4) 3:56, 4:57 (my wife called right in middle of set!), 4:00
5) BPA and side plank complete
Gianni age 38
Dma ok
A 1 rm snatch 70 kg
B 3.01/3.31/4.00
Back squat 1 rm 145 kg
How can I improve Mi snatch if I train this exercise one time at week?
A. 110 115Fx3 Max is 120
B.4:38/5:25/5:11
A. 295 All time pr is 320
B. Done
1)Max squat snatch : 1x15kg,1×25 kg,1×30 kg,1×35 kg en 1x 40 kg. Failed 42.5 kg.
2)Max back squat : 1×20 kg, 1x 40 kg,1×50 kg,1×60 kg,1×70 kg,1×80 kg, 1×90 kg, 1x95kg, 1×100 kg en 1x 105 kg.
3)Butterfly practice and handstand walk (5m)
Great work Cathy!
DMA
A. SN XX 1 = 125, 130 , 135, 140, 145, 155, 165, 170F @ 98%
B. 5/13 7/1
3:53 3:51
4:10 4:00
4:33 4:36
ADDITIONAL :
BACK SQUATS = 225 X 5, 275 X 3, 315, 355, 375, 395 CALLED IT THERE AT 95% (415 RECENT PR)
DID NOT HAVE A LOT IN THE TANK TODAY AND IT SHOWED……….ON TO TOMORROW !!!!
Yep, on to tomorrow – hope you get some good recovery!
DMAW done + 1 set of my shoulder rehab/prehab
A. Worked from 35 kg to 46 kg (which is a PR with 3 kg). Technique was not perfect, but I’m happy I wasn’t hesitating going under the bar. Will upload on Facebook a couple of clips.
Additional A. Worked from 55 kg to a new PR of 90 kg (+ 1 kg)
B. 1. 4:30 min (May 4:55), AB 2:48, PU 5/5/3/2
2. 4:23 min (May 5:07), AB 2:53, PU 5/5/3/2
3. 4:28 min (May 5:38), AB 2:56, PU 5/5/3/2
Additional B. Completed
Wow!! Awesome job on all your PR’s!!!
A. Snatched 150. Matching PR since Shoulder issues.
B.3:49/3:46/3:47
Additional work
A. Got to 315. previous PR 330
B. Complete.
Excellent job Denny!
A. Snatch
Made 205# Missed 210# twice.
B.
3:27/3:24/3:59 (died on bike)
Back squats
Made 345# post op PR was 330#
All accessory work complete.
You crushed all your lifts yesterday!!
Thank you!
A: Snatch was a no no for today´s training section, lots of misses. As I´m slowly coming back, I am using my previous 80% as my 1 RM until I feel more confortabel with loads.
B. 3:43 – 4:11 – 4:22 Done with Rowing Machine
Smart Marcos!
A: snatch 100# previous max 110#
B: 3:03/3:05/3:09
Previous times 3:31/3:41/3:54
Back squat: 245# previous max 255#
*Question re: stg lost with weight loss*
I have lost about 20#’s (about 13% of my body weight, and down 6% body fat) since February. I’ve done this very slow, steady, and keeping optimal nutrition. I feel great, however i have noticed a slight decline in strength moves. (But those bodyweight moves tho!)Do you know of a formula that can help me know if I’m “right where i should be” on strength progressions. Thanks!
Hey Amber! Each person is slightly different with tons of variables … but congrats on all your progress! Have you been regularly following all the strength progressions?
Yep. The stg progressions and accessory moves i follow 100%. I change up the wods at times to match my classes schedule since we do a lot of partner wods.
DMA, warm-up & shoulder pre-hab done A – 85#, 3 fails at 90#. Previous 1RM is 95#. I know I can power snatch 95# and then do an OHS, but I’m trying to get away from that. So 85# is where it’s at right now. Happy with that considering I just started lifting again after the long injury break. B – 175#. Last time I tested, I got 180#, but based all my percentages today on 185#. Failed 187#. My all time 1RM is 200#. C – 3:53 (off bike at 2:13) 4:12 (off bike at 2:12) 4:09 (off bike… Read more »
Glad you have a number for your full snatch now!
I think i have only been able to workout 4 days over the past 3 weeks so a PR would have been a miracle, lol! Been helping my dad who just had back surgery, pack, move, unpack and decorate his new house so I have been working. After years of giving me a hard time for all my heavy lifting, he was pretty grateful for it this month. ?
A) only hit 105lbs today. Not. Even. Close to a PR
B) 23:14
I am glad you made the time to hep your dad!! All of that takes a toll on ya – glad you were able to move about the gym today 🙂
A. Snatches. Made 135. Missed 140. PR is 142
B.
3:21, 3:31, 3:37 Bike around 2:10 each set.
May 13th-
3:46 (bike2:15)
4:01 (bike 2:20)
4:12 (bike 2:16)
A. Back squats
Made 195 and stopped there because it was ugly. Old old PR is 205.
Did some trap/hex bar lifts at 205. Feels so much better than a back squat.
B. No time
Awesome improvement on that conditioning!!
Warm-up: done
A: didnt go well. Not happy with my form. Stopped at 117# to do more low weight reps focusing on second pull
B: 18:21. strict pull ups slowed me down on last 5 of each set. Had to do fast singles. Ave 68 rpm on the bike.
R1: 3:47
R2: 4:10
R3: 4 24
Additional:
A: nice way to finish day up – 15# PR. PR of 240, 246, and felt so good went to 250.
B: done.
Congratulations on the 15 lbs PR!!!
thank you Nichole!
A. 160-170-180-190-205F-205F-205-217F.
B. 3:08, 3:09, 3:33.
Additional
A. 235-280-325-335-365-385-405F
Strong squats!
Happy to be back on the programming after two weeks off. Went in for my annual physical and had to get some additional items checked out based upon family history of cancer. After all the results came back everything checked out clean.
Mobility completed.
A)Worked up to 90%/125#
B)3:58/4:33/4:44
Additional Session
A)Worked up to 90%/252.5#
Wonderful to hear that Dean!
Welcome back! 🙂
39/6’4″/215 ROMWOD + Warm-Up A. 170, 180, 190, 200(f), 155, 175, 185 B. 9:31 (2:16, 3:36, 3:39) After a rough snatch session, I decided to just go all out for as long as I could on the WOD and see what happens. That lasted about 45 seconds into the first round of the assault bike. If I were to do it again I’d still go as hard as possible on the AB and then do fast singles on the strict pull ups for each round. A*. Worked up to 365#, which is a new PR by 5#. Failed at 380#.… Read more »
Great job on your back squat PR!
And yes, definitely a good reminder!
Thanks!
Great work today! Heading in to do the bike WOD tonight but it’s probably going to wreck me, but I’m gonna keep riding that contraption until I get better at it
Thanks! Your lifts looked really solid. How did the WOD go for you?
The assault bike is a huge weakness for me but I’m getting better. I have nothing to gauge it against but I went 3:27/3:24 then died out at 3:59
DMA – done
Shoulder Prehab – done
A. 100 – 105 – 110 – 115 – 120 – 125 – 130 – 135 F! – 135 F! – 135 PR – 140 F! – 140 PR (Previous PR – 132)
B. 1. 3:50 (2:13 Bike, 1:37 SPU’s), 2. 4:02 (2:17.6 Bike, 1:45 SPU’s), 3. 4:10 (2:24 Bike, 1:46 SPU’s)
Checked back but it looks like I did 35 Calories and 10 Strict Pull-ups on that date.?? They ranged from 3:34 – 3:42, so these times look pretty good.
Barry!!!!! Congratulations on your snatch PR!!!!!!
Thanks Nicole. The 140 lb. surprised me! I’ve been working on trying to get that 135 lb. for quite some time.