Dynamic Mobility, Activation and Warm-Up
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Deep Squat Progression x 5 reps
Followed by…
Two Sets:
Row x 30 seconds
Rest 30 seconds
Single-Leg Jumps x 5 each leg
Rest 30-60 seconds
Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Bat Wings @ 1515
Rest as needed
Snatch Skills & Drills
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance
x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack unless you have blocks.
Snatch Progressions
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch + Overhead Squat
*Sets 1-4 = 2 reps @ 65-70%
*Sets 5-6 = 1 rep @ 70-75%
Back Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Back Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85% (50+: 1 rep @ 82.5%)
*Set 5 – 1 rep @ 87.5% (50+: 1 rep @ 85%)
Followed by…
One set of:
1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 87.5%
(50+: 1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 85%)
Interval Conditioning
35-54:
For times, complete:
Run 400 meters
15 Overhead Squats (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Rest 2 minutes; Repeat for three sets
55+:
For times, complete:
Run 400 meters
15 Overhead Squats (65/45 lbs)
15 Chin-to-Bar Pull-Ups
Rest 2 minutes; Repeat for three sets
If your mobility is limited in your overhead squats then please substitute with Goblet Squats.
If you don’t have pull-ups yet then here are some progressions for Pull-Ups:
Barbell Assisted Strict Pull-Ups
Band Assisted Strict Pull-Ups
Ring-Rows (must be strict)
Optional Assault Bike Session
Every 5 minutes, for 30 minutes (6 sets) for max calories:
60 seconds of Assault Bike
Note calories achieved for all six sets. You’re getting four minutes of rest, and performing fewer sets than you’ve performed the last four weeks, but the expectation is that each set is a true max effort.
DONE 8/1
DMA
PISTOL PRACTICE
A. SNATCH PRESS FM REC. = 65/95/115
B. SN BAL = 65/95/115/135/155
C. P SN + OHS = 115/115/125/125/135/135/145/145
TEMPO BS (LIGHTER %) = 155/205/245/275/325/335(80%)
MET CON = 5:56/5:32/5:14
S&D: press 45/45/45 Balance 115/125/135/134
Snatch 115/125
Tempo Squat 225/235/255/275/285 then 285
Interval conditioning
3:20/3:12/3:09
Back from traveling, battling respiratory infection.
DMAWU) done
snatch press) 20kg,30,40
snatch balance) 40kg,50,55,60
snatch+OHS) 2@55kg,58,61,64,1@67,70,71,72
back squat) 3@102kg,2@107,2@112,1@117,f@122 – 110kg:1+2
condo) skipped
Trying to catch up and get back into it this week…
Snatch Press: 95,105,115.
Snatch Balance: 175,185,195,205.
Snatch+OHS: 135,155,175,185,195,205.
255,275,300,315,320. 325×1 no tempo.
On Assault Runner. 3:12, 2:58, 2:52.
Conditioning
2.44
2.49
2.45
snatch press in recieving: 35#-45#’
Snatch balance up to 75#
Snatch + ohs 65# +75#
Back squat: hips and sacrum still so tight. Worked up to 195# at the tempo and said that was enough for today. (215 would have been my 87.5%)
Conditioning;
4:02
4:06
4:12
A. Snatch press 15-25-30
Balance 45-50-55-60
Snatch +ohs 45-50-50-50-55-55-55-55kg
B. BS 84-90-96-102-105-105kg
C. Conditioning
Time 3:00-3:03-3:05 all unbroken
So fast!
i like ctb 🙂
Tired today but persevered…
Snatch press from receiving: same as last week. Up to 23 kg.
Snatch balance: 43
Snatch progression: 39
Back squat: up to 75,
Interval: 3:48/4:03/4:30
AB: 15/15/13/14/14
Fun day!
DMA done!
Snatch press in receiving: 25/35/45
Snatch balance: 65/75/85/95
Power snatch + OHS: 75/80
Back squat: 165/175/186/195/200/200 yay!
Conditioning: 4:28/ 4:16/ 4:21 OHS 8/7, c2b quick singles. Practiced kipping afterwards, as the singles were too slow! ?
No time for additional but will do it later this week!
Dang girl !!!???? That back squat!!!!
Thanks, Erin! 🙂
Warm Up-Done
Snatch Press from Receiving: 45lbs/75lbs/95lbs
Snatch Balance: 95lbs/115lbs/125lbs/135lbs
Snatch Progressions: 115lbs/125lbs/135lbs/140lbs/145lbs/150lbs/155lbs/155lbs
My mechanics are getting better and I have been working on some of the tips from Jared’s videos.
Back Squat Progressions: Had to lighten the loads a little due to hip soreness. 245/265/285/300/305.
Tempo + 2 squats=310
WOD: 2:58/3:03/2:56-Went unbroken on OHS&C2B. I think my new NoBull’s helped on this workout.
Assault Bike-Did not have time to complete this today. Look forward to doing this on my Echo Bike.
Snatch – 120-120-130-130-134-140-145-155
Back Squat – 265-290-315-325-335-335
Assault Bike – 28.9 – 24.9 – 22.9 – 21.6 – 21.1 – 19
Snatch Press from Receiving
40 KG 50kg 60 kg
Snatch balance
40 kg 50 kg
Power snatch+ oh squat
52 55 60 kg
Back Squat
120 130 140 150 160 kg
Wod
500 meter row
3.30 /3.45/3.25
Optional Assault Bike
33/30 /24 /25/25/26cal
My Target was 30 cal but ??? next time I will be better!!
A) snatch balance 32.5kg
B) power snatch , ohs 30, 32.5kg
C) back squat 65, 70, 75, 80, 82.5 kg
No time for conditioning due to netball
Mobility completed
A1)35#/45(2)
A2)75#/95/105/115
A3)95#(4)/105(4)
B1)95#/210/225/230/237.5
B2)237.5#
C)3:31/3:26/3:14 OHS were UB each round and C2B were 5-5-5, 10-5 and UB. Probably should have gone for bigger sets on the earlier rounds. My OHS are slow.
Snatch press 45,65,95
Snatch balance 95,115,135,145
PS+OHS
135,145,145,145,150,150155,155
Tempo Squats
265(3), 285(2),305(2),325,335 335tempo+2
Wod
2:59,2:44,2:49 Runs about 1:44 ohs UB
C2B 9,6 9,6 15 found that if I move hands closer I’m better at C2B
AB repeat
30.3, 31, 30, 29, 27, 24. Died on last two lactic acid build up was real!
Super fast – well done Domenick!
Dma) done
Snatch skulls&drills
Snatch press in receiving: 65,75,85
Snatch balance: 165,185,194,205
Power snatch+1 ohs:
155@ 4sets
165@2sets
175@2sets
Back squat:
275,295,315,325,335
Last @335 no tempo though
Conditioning:( has to row 500m instead of run do to rain)
3:01 unbroken on everything
3:08 unbroken on everything
3:28. Unbroken on ohs, c2b9/6
No optional today
Way to be UB on everything!!
1. Gymnastic program 20 min
2. Snatch press from receiving 40-50-60 kg
3. Snatch balance 70-80-85-90 kg
4. PS + OS 70-80-85-90 kg
5. Back squat progression 125- 130-140-150-160 kg and 160kg x 1tempo + 2 no tempo
6. Interval Conditioning 3:30 / 3:15 / 3:45 (row & C2B)
Good job!
Snatch Balance: 95#
Progression: 95,95,105,115,125,125
Back Squats: no space will do tonight.
Interval: 55+ modified (75# & C2B)
3:01, 3:14, 3:55. Fell off on 3rd set. Went back to old self, slow transitions.
Last one did fall off but it shows that you pushed hard the first two!
A. Power snatch + ohs 45-45-49-49-49-52 kg
B. Tempo back squat 109-117-124-132-135 and 135 kg
C. 3:42,3:34,3:46 (55+)
Nice and consistent on the times!
Thanks Hunter.
DMA – done Snatch Skills and Drills Snatch Press – 15, 35, 45 Snatch Balance – 75 – 95 – 105 – 115 Snatch Progressions – 80 (2 sets) – 85 (2 sets) – 90 (2 sets) Back Squat Progressions – 160 (3) – 175 (2) – 185 (2) – 190 (1) – 195 (1) – 195 (3) Interval Conditioning – subbed ski erg for the run 1. 3:33 (1:50.8 ski) – UB OHS – 5’s for the pull-ups 2. 3:30 (1:49.8 ski) – UB OHS – 5″s for the pull-ups 3. 3:40 (1:53.5 ski) – UB OHS – 5… Read more »
Get some good rest tonight and come back feeling energized for Tuesday!
That’s the plan!