Primary Training Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Build to today’s heavy Snatch from Blocks – for this week, the barbell should be at or slightly below your knees in the starting position.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
Perform these from the floor, with the same weight you built to from the blocks.
B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
C.
“Heavy Karen”
150 Wall Ball Shots (30/20 lbs)
D.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 6-8 Strict Handstand Push Ups
Station 2: 30-45 Second Ring Support Hold
Station 3: 2 Legless Rope Climbs
Station 4: Rest
E.
One set of:
50 Banded Triceps Extensions
50 Incline Dumbbell Tate Press
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Single-Leg Kettlebell Deadlift x 15 reps each side
Rest as needed
B.
Two sets of:
Glute Ham Raise x Max Reps (to failure)
Rest as needed
C.
Three sets of:
V-Up to V-Sit x 12 reps
Plank Hold x 60 seconds
Straight Body Ceiling Reaching Crunches x 20 reps
Rest as needed
Assault Bike Conditioning Option
Against a 90-second running clock…
15/10 Calorie Assault Bike
5 Muscle-Ups
Max Squat Cleans @ 135/95 lbs in remaining time
Rest 2 minutes and repeat for a total of EIGHT sets.
Rowing Endurance Option
For max meters:
40 Minutes of Rowing
This is a mental battle…stay focused throughout the 40 minutes!
A. Built to 245 from the knee. Hit it on my second attempt. Tried 250 twice and didn’t pull under it.
B. Built up to 450lbs (90%) for a double. Called it after that. Was starting to feel my adductor.
C. Heavy Karen:
6:59 (40- then sets of 10-14 or so with quick rests between)
Rested 1:1 then did..
Normal Karen
5:57 (50-25-25-25-25)
Did a Emom to work on a handstand walks and dubs.
20 min emom
1- 50 foot HSW (unbroken)
2- 50 double unders.
Interested to see how your quads feel tomorrow ?
A. Built to 170# Didn’t have access to blocks today, so I went from a hang below he knees.
170# for all snatches
B. 185/225/255/270/285/290/295/300# Back off on the weight a little. My back got really tight after the Friday squats a few weeks ago, so I just wanted to ease back into heavier sets.
C. 11:55 My shoulders were still smoked from Wednesday.
D. 6 HSPUs/30sec hold/2 legless for all sets
E. Black band and 15# DBs
No issues with your back today?
PM Session: Ten rounds for time of: 30/22 Calorie Row 15/10 Calorie Assault Bike Immediately upon completion of your tenth round… For time: Run 1-Mile Row/Bike: 35:00 Mile: 7:08 I think all those super long bike pieces helped here. Being able to switch from the rower and the bike over 30+ minutes was nice…as opposed to just sitting on the bike for 25-30 minutes like we usually do. It was easier to stay checked in. Every minute, on the minute, for 12 minutes (4 sets) of: Minute 1 – V-Up x 30 seconds Minute 2 – Hollow Rock Hold x… Read more »
Great to see your hard work is paying off and you can apply it to other aspects of training!
Taking it easy today.
AM
Assault Bike Condo
Scaled to 12 cal AB, 3 MU, 95lb bar. Focus on quick transitions, constant movement.
4-8-10-10-11-10-8-10 reps
SAO.
A. 35lbs
B. red band, 12/12
C. 2 sets only
PM.
Snatch warm up, empty bar x3
A. Skip
B. 190-225-26-295-310-330-350 (fail, x 2, worth a shot)
C. 9:08.
15-15-15-15-15-10-10-10-10-10-10-8-7
First time doing Karen was heavy
Good to see you took our advice. Hope your wrist feels back to 100% soon!
A. Power up to 170, then 4/4
B. Skipped
C. Got to 100@ 4:20, on pace for my goal of sub 7 and just checked out, think this nonstop heat is getting to me a bit, probably gonna hop into the class wod later and just have some fun.
D. Done
Stay safe in the heat buddy! Maybe switch training time to later or earlier??
Normally do, but got stuck coaching every class today so had to make it fit, lots of water and hit it hard tomorrow!
A. 145 from the blocks. 140 from the ground. I kept it lighter today to focus on all the things you told me to try and fix ? B. I didn’t squat. My hip was bothering me. C. Did Wednesday’s conditioning instead since I missed it. 22:55….honestly I felt so good in this workout. I kinda needed it after this week. I was a little checked out mentally. Snatches singles for both. That second set. Wow. Devil presses were 10/10 then sets of 5 the second round HSPU 5s the first round then 13/7/5/5. T2B sets of 6 the whole… Read more »
Good to see your head is back in the game! Lets kick on from there! Nice work Vicky!
AM Session: Every 2 minutes, for 16 minutes (8 sets) of: Back Squat *Set 1 – 5 reps @ 55% – 205 *Set 2 – 5 reps @ 65% – 235 *Set 3 – 3 reps @ 75% – 275 *Set 4 – 2 reps @ 85% – 315 *Set 5 – 2 reps @ 90% – 330 *Set 6 – 1 rep @ 95% – 350 (this was hard – almost failed) *Set 7 – 2 reps @ 90% – 330 *Set 8 – 1 rep @ 90% – 330 90% felt great – 95% was really hard… Every… Read more »
That’s a damn solid day! Congrats on the power snatch PR!!
A. Up to 165 (CNS is fried)
B. Up to 335, failed at 345 (CNS is fried)
C. 7:50, dug deep, proud of this. Never done this benchmark before, glad to do it at 30lbs first
D. 8 SHSPU, 40 second hold, 3 legless ( we have a 12 foot rope)
E. Done
On days like this I would make smart decisions on what to do. I would have recommended the accessory work and a longer aerobic piece. Either from today or a previous day. I hope you feel better after some good rest tonight!
A. 185#
4/4 @ 185#
B. 205×5/245×5/276×3/315×2/337×2/350×1/365×1/370×1 (90%) current 1RM is 409
C. 7:59 RX, did this like 2 months ago & got 8:07
E. Done, black band & 25# db Tate press
SAO
A. 53# SL kb dL
B. 15/15
C. Done
Session 2
Part D from primary done
Good work pushing to cut off that time from Heavy Karen!
Warmup done
A) Up to 215, 4/4 from the floor
B) Worked to 365 (95%) and called it a day, pretty grindy rep
C) 5:51 – went 60/25/25/22/18
D) Done, 5′ deficit for the hspu, :45 holds
E) Done, 15# dbs
SAO
A) Done with 35# KBs
B) 12/12
C) Done
Nice work hitting 365!
B.
150 kg ( pr 160 kg
A.
85 kg
C.
7’36”
25-25-20-20-20-20-20
D. E.
Done
In the afternoon bike conditioning
Nice work Michele!
Worked up to a 85kg Power Snatch today
Back squat : up to 165kg missed 170kg but happy to hit after a big week of training
“Heavy Karen” = 7.26
Then jumped into Class Metcon
Every 6min/30min
30 Drag rope dubs
400m bike erg
300m Ski
200m sprint
Averaged : 3.04-3:12
Solid work Lachlan!