Dynamic Mobility, Activation and Warm-Up
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by …
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Snatch Skills and Drills
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the 4 sets.
Snatch Progressions
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1.1
*Sets 1-2 = @ 75-78% of 1-RM Power Snatch
*Sets 3-4 = @ 78-80% of 1-RM Power Snatch
*Sets 5-6 = @ 83-85% of 1-RM Power Snatch
Back Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85% (50+: 1 rep @ 82.5%)
Followed by…
One set of:
1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 85% (50+: 1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 82.5%)
Conditioning
35-54:
Every 5 minutes, for 20 minutes, complete (4 sets):
500 Meter Row
15 Burpees over the Erg
55+:
Every 5 minutes, for 20 minutes, complete (4 sets):
500 Meter Row
10 Burpees over the Erg
The goal is to be conistent acrosse the four sets. Work quickly to transition off the Erg straight into the burpees. Stay low as you jump over the erg and don’t be afraid to push the pace on the burpees.
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
Every 3 minutes, for 30 minutes (10 sets) for times:
25/15 Calories of Assault Bike
(50+: 20/12 Calories)
Note times for all ten sets and look for inconsistencies and critical drop off.
Conditioning. 4:30/4:36/4:47/4:46
On short vaca. Did at another gym and will do their class wods till Thursday…?
A. Sots press 15-25-30kg
Tall snatch 30-35-35-35kg
Power snatch 52,5-55-55-55-57,5-57,5kg
B. BS 78-85-90-96-102 + 102kg
C. Conditioning 3:07-3:07-3:06-3:11
Warm up done
A. Snatch press in receiving 25#
B. Tall snatch 25/25/35/40
C. Power snatch 45/50/50/55/55/60
D. Skipped back squat, trying to decrease volume ahead of competition.
E. Rower plus burpees. Did 2 rounds, again to decrease volume. Somehow got 3:24 on both sets.
Snatch press 65,85,105
Tall snatch 95,115,135,145
P snatch 140,150,155,160,170,175 felt strong
Squats felt light today finally
250,265,285,305,325 then 325 tempo +2
Row burpees
2:10,2:11,2:15, 2:22
Row was 1:35 to 1:39. Last set my legs were so heavy
Ab
:46,:48,:53,:55,59,1:03,1:07,1:07,1:07,1:07
DMA Done
Snatch press 45, 65, 75
Tall snatch 75, 80, 85
Power snatch 125, 135, 140, 145
BS 215, 235, 256, 270, 285,
BS x 3 285
2:26 Row 1:45
2:28 Row 1:45
2:32 Row 1:47
2:30 Row 1:47
Nice work Dereck!
Monday’s session done Tuesday morning
DMAW done + my shoulder rehab/prehab
Snatch session:
Snatch press from receiving: 15-17-19 kg, felt good!
Tall snatches: 25-28-28-28 kg. Filmed and can see I initiate with a small “jump”, will upload later today
Power snatches were just chaos today, only one decent attempt…
Back squats: Worked from 59 kg to 77 kg and hit all attempts at %
Conditioning:
1. Row 2:04/3:05
2. Row 2:05/3:04
3. Row 2:05/3:06
4. Row 2:05/3:07
At least happy with my rowing pace!
Additional later today.
Good job with your rowing!
Thanks!
Also did the Assault Bike intervals this afternoon in +33C ?
1:10/1:08/1:07/1:05/1:05/1:05/1:05/ 1:09/1:07/1:09
Max RPM 69
Average RPM 58
Watt total 425
Watt average 297
Snatch from receiving up to 22 kg. Definitely seeing some improvement in mobility!
Tall snatch up to 38.
Snatch progression up to 43.
Back squat up to 75.
Conditioning: Three rounds at 3:13 except last round at 3:18.
Additional session: Average time was about 50 seconds for 12 cal–some shorter, some longer.
So happy you are seeing improvement with your mobility!
Getting ready for a team competition this weekend:
A. Emom snatch 3 @ 90#, 2@ 95#, 1@ 100#
B. 3 rounds of conditioning. Lungs felt good, body a bit slow/tired 3:08/3:10/3:08. Row 2:05ish
Tall Snatch 95#
Snatch Progressions 125-145
Back squats 225-300
Conditioning – mixed in some muscle ups: Rd.1- 2:42 (6 strict Ring MUs); Rd. 2- 2:57 (6 kipping Ring MUs); Rd. 3- 2:47 (6 Bar MUs); Rd. 4- 2:40 (15 Burpees over erg)
Beals:
Tall Snatch 95#
Snatch Progressions 145-165
Back Squats 225-300
Conditioning: 2:42, 2:57, 3:06 (6 Ring MUs each round); 2:34 (15 burpees over erg).
Fun Mike!!!
Snatch: up to 85#
Back squat: up to 195, *212 is 85%, but couldnt get there today.
Conditioning: 3:00/2:58/2:54/2:51 Felt like i was stuck in peanut butter on those burpees today!
Press from receive with 35 lb bar
Couldn’t do tall snatch
Power snatch 85/90/95/100
Back squat used 85/105/115/125/135 knee still stuck at parallel
Wod – 2:45/2:47/2:48/2:45
Extra assault bike
1:03/1:00/:59/:58/1:03/1:00/1:00/1:04/1:00/1:00
On the 2nd min I did max strict hspu
3/5/5/5/skip/4/4/4/3/3
How has the knee been feeling?
Not bad, a little bit better each week. Muscles are getting stronger but just the range of motion lacking still .
DMA done!
Snatch skill work: press in receiving 35/45/55. Getting better. 🙂 Tall snatch: 45/55/65. I have not done these before, so stayed a bit lighter. They’re challenging!
Snatch: 80/80/85/85/90/95. Tried to think of both slow first pull and receive like a full snatch! 🙂
Back squat: 150/165/175/185/195 then 195 for tempo + 2.
Conditioning: Times: 3:15/3:13/3:09/3:08. My row got a few seconds slower and my burpees got more efficient. LOL. Rows were around 2:02 – 2:05
Ran out of time for additional. Will try to do it tomorrow. 🙂
Videos to come!
Great session today Miki!
Thank you! It was fun. 🙂
DMA – Done
Snatch Skills & Drills Done
Snatch Progression – 140-145-145-150-155-160
Back Squat – 265-275-295-315-335…335
Conditioning – No
Assault Bike – All Sets between 1:20-1:30, Average Watts 400ish Average RPM 67-72
Great work Brad, strong back squats!
Dma) done
Snatch and skills:
Press from receiving
65,75,85
Tall snatch
65,85,95,105
Power snatch
165,165,175,175,185,185
Back squat
255,275,295,315,335
335
Conditioning:
2:32/2:28/2:30/2:31
Had to do optional 5 min after conditioning
1:02/1:06/1:00/:58/:59/:56/:57/:58/:59/:58
Nice job with your power snatches!
DMA done
Snatch receiving – plastic pipe
Tall snatch worked up to 27.5 kg
Power snatch – 34, 36, 38 kg
Back squat- 60, 65, 79, 75, 80 kg
Conditioning – 1) 3.19, 2) 3.21 3) 3.24, 4) 3.23. Row average 2.04
Great work Karen!
Did not do snatch work because of a left shoulder issue. Tempo Back Squats at 165#-175#-190#-200#-205#. Set of 1 Tempo Back Squat + 2 No Tempo Back Squats at 205#. Conditioning: 3:12, 3:10, 3:13, 3:06. Additional Bike Session: 1:12, 1:01, 1:02, 1:04, 1:04, 1:04, 1:04, 1:01, 1:05, 0:58.
Consistent with all the conditioning sets today, excellent Sarah!
Snatch up to 175
Squat up to 330
Conditioning: 2:22//2:22//2:34//2:36
Strong work today Jessie!
Mobility completed
A1)35#/45(2)
A2)55#(2)/60/65
A3)102.5#(2)/107.5(2)/112.5(2)
B1)182.5#/195/210/225/232.5
B2)232.5# This was difficult but my legs felt strong today.
C)2:53/2:56/2:54/2:52 All rows right around 2:00.
Great to hear your legs felt good today!!
Tall snatches at 55
Power snatches 95,100,105
Back squat ended at 175
Row burpee
3:09
3:07
3:06
3:02
Rows got a little quicker. 2:05,2:04,2:04,2:03
Probably could have pushed harder ?
Bike in a little bit…
Edit:
52,53,54,51,52,51,52,53,55,51
Ouch
DMA done Snatch – I skipped because I don’t have enough time to do everything. Will focus purely on Snatch one day this week when I have time to video. Back Squat – 115 / 125 / 135 / 145 / 150 – I felt light headed after my first no tempo rep so I’m not sure if I went low enough on the last rep because of this. It was more than 82.5% of my 1RM. Conditioning: 3:24; 3:19; 3:13; 3:05 Rows were not fast, just steady. Burpees got quicker as I got more confident jumping over the rower,… Read more »
Awesome Vanessa and that is what this program is designed for – to be adjusted by each person depending on your schedule, how your body feels, the sleep you had, etc.