Dynamic Mobility, Activation & Warm-Up
CrossOver Symmetry Rows
x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
*Please ensure the upper traps are not taking over during the drills above*
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 & 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 minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep
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 2 minutes, for 12 minutes, complete (6 sets):
Hang Squat Snatch x 1 rep with a 3 second hold in your receiving position
Build in weight over the six sets to a heavy Hang Squat Snatch.
Back Squat Progressions
Build to today’s 1-RM Tempo Back Squat @ 32X1
Followed by…
One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)
Interval Conditioning
35-54:
Against a 3 minute clock, complete for max reps:
50 Double-Unders*
15 Chest-to-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs x Max Reps
Rest 3 minutes; repeat for three sets.
*If you don’t have double-unders then you can do 100 single-unders or, if you have some double-unders, then devote 60 seconds to getting as many double-unders as possible*
55+:
Against a 3 minute clock, complete for max reps:
30 Double-Unders**
15 Chin-Over-The-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs/Step-Overs x Max Reps
Rest 3 minutes; repeat for three sets.
**If you don’t have double-unders then you can do 75 single-unders or, if you have a some double-unders, then devote 60 seconds to getting as many double-unders as possible*
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)
Re-Test from July 8, 2019 so please check back to see how many box jump-overs were achieved and set a goal to improve by at least 1 rep each round.
Optional Assault Bike Session
Every 2 minutes, for 20 minutes (10 sets) for max calories:
30 seconds of Assault Bike
Note results for all ten sets and look for inconsistencies and critical drop off. For guidance, look back at your results from July 8, 2019, when you had 30 second sprints, but a longer rest period.
Snatch balance at 175 (rough)
Hang snatch with pause in catch 175 (failed 185)
Back squat was awful. Failed 280 then hit it on second try …
Then without tempo did it once and got crushed by second rep
Metcon
Improved by several reps
18-19-19
Bike conditioning:
8.6
9.6
9.5
10.5
9.4
9.4
9.7
9.4
9.8
9.8
The first one is always the worst for me. I think it takes me one interval to figure out where I need to be, even if I do a warm-up interval!
Snatch press to receiving up to 55#. Could only get 3 @ 55 (twice)
Snatch balance to 110#.
Tall snatch up to 95#. Was struggling on these.
Back squat up to 77kg. Heard coach bellow “lower!” so not sure that counted–lol!
Interval BBJO 14/17/17. 2 better on the last two rounds likely due to my shoulder feeling better and being able to butterfly a bit.
Opt. AB: around 8 cals pretty consistently.
Press in recieving: up to 55#
Snatch balance up to 95#
Hang squat snatch 100#
Back squat 225# @ tempo. Didn’t do max reps at this, hips achy:(
I did not do the snatch work again due to my shoulder. Worked up to 245# on the tempo back squat. Did 2 reps on non-tempo squats. The conditioning went well: 12-10-12 compared to 9-10-9 on 7/8.
Snatch press still on plastic pipe
Snatch balance 32.5kg
Hang snatch 42.5kg
Back squat 82.5kg
Conditioning rxd 6,7,8 burpee box overs
Warm up Done
Snatch press 15-25-28kg
Snatch balance 35-45-55-60kg
Hang snatch 35-45-50-55-60-64kg
Forgot to add did tempo BS up to 103 kg and then 5reps at 103kg
Conditioning 25-24-21 increased from precious time in all rounds 🙂 unbroken first two rounds then 10-5 in ctb in last round
Additional AB: 9-10 cal per round
DMA
PRESS FM REC. = 95/115/135X4
SN BAL = 115/135/155/175
H SN = 115/135/145/155/155/165
BS = 1RM = 295 THEN 295 X 6
MET CON = BBJO = 9,8,9……….OPTIONAL BIKE TOMORROW
Warm up done
Snatches: did not do, shoulder pain
Back squat: 275
Cardio: 5,8,7. (Slowed by shoulder issue on C2B)
Extra Cardio: did home box 30min chipper
Warm up-Done
Had to workout from home today, so I will add the snatch & back squat progressions on Thursday.
Conditioning:30/29/30. Last month results were 26/28/27.
Additional Bike Session on Echo Bike: 17/16/16/15/15/14/15/16/15/15
Interesting day. 🙂 Yesterday I spent a wonderful day at the beach getting my a$$ pummelled by waves. But I swam with dolphins, so that was worth it. ❤️ Today I felt TIRED! More tired than I expected. So I just took each thing as it came. 🙂 No videos today. 🙁 DMA done! snatch press in receiving: 25/35/45 snatch balance: 65/75/85/95 – had thought to go heavier but 95 felt very heavy today. LOL. snatch: built to 95. Again, had planned to go up from there, but everything was just a bit slooooow today. ? Not very much snap… Read more »
That’s a riot! You were tired?
For sure! Oh dear…:)
Snatch progression 155
Back squat 285 tempo 1RM max
Condition total 64 box jump over
21,22,21
65,85,105
105,125,145,165x
H. Snatch 115,125,135,145,155,165
Tempo squat 355 then 355×2
Workout
38, 27, 19
Last month 34,30,21
I was sick with flu/virus all last week after Monday , this workout crushed me today, I guess I’m still not 100% recovered yet. Burpees are easy to me usually felt like I had a 40lb vest on today.
AB repeat
19.1, 20.2 20.6 19.4 17.4 17.4 17 15.6 14 13
(Was slow did first before workouts on 8/6 still feel slow from being sick last week also did in heat not in AC as I did on 8/5)
8/5
19.8 22.5 23 20.6 20.1 20 19.3 16.5 17.3 14.1
Snatch press 45/50/50
Snatch Balance 115/135/145/150
Hang snatch 115/125/135/145/150/150
Tempo BS 295
BS 3@ 295
Conditioning:17,19,18
AB calories
14,16,15,15,15,14,14,14,14,14
A. Front rack sotts 35/40/45
Snatch bal 65/85/105/115
HSS 65/85/95/100/105/110
B. 1 rm tempo back squat 210
Then 4@210
C. 10-12-10
July 8 9-11-4
And no birthday burpees for me ?
Snatch Press from receiving @25-35-45 lbs
Snatch Balance @ 75/75/95/95 lbs
Hang Squat Snatch @165 Lbs
Backsquat 305 Lbs
Conditioning
1.) 25 Reps
2.) 17 Reps
3.) 20 Reps
DMA / Warm Up
Snatch Press from receiving @25kg
Snatch Balance @ 40/50/55 / 3x 57,5 Kg
Hang Squat Snatch @ 57,5 Kg
Backsquat Up to 92,5 ( no 1 RM Max. , Little knee injury
Conditioning
1.) 13 Reps
2.) 13 Reps
3.) 11 Reps
Accessory
Ring Muscle Up Progression + EMOM x 5 ( 1 RMU )
Snatch Progression: 95/95/115/125/135/145
Back Squat: tempo built to 245#
Conditioning 55+: 24/23/21 (mostly step overs with some jumps).
DMAWU) done
Snatch S&D) press from rcvng 45#,55,65 – snatch bal 95#,115,125,125
Hang snatch w/ hold) 155#,165,175,180,185,190f
Squats) tempo up to 265# – 3@265
Cond) 14 (or 16?),13,11 (15,10,9 last time)
Hips and core felt weak on squats today… Mostly rid of chest congestion (yay).
Not the prescribed warm-up today, no access to CrossOver today, but did my shoulder rehab/prehab instead. Snatch skills: Press from receiving at 19 and 20 kg, felt heavy today. Snatch balance felt very good and light, had to double-check that I took the right barbell. Worked up to 50 kg, should have gone heavier (PR with 3 kg) Hang squat snatches also felt good, worked up to 45 kg (have only done 40 kg before I think). Back Squats: Here I should have double-checked the load, because for the third set I loaded an extra 10 kg… Got one rep… Read more »