Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds
and then …
CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flies 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*
Shoulder Prehab
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)
and then …
One set of, with an empty barbell:
Back Squats x 10 reps
Behind the Neck Press x 10 reps
Behind the Neck Push Press x 10 reps
Overhead Squats x 10 reps
Snatch Progressions
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Snatch + Snatch from 2″ below the knees
*Hold the mid-thigh position for 3 seconds
followed by …
Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep
Build in weight over the 8 sets but focus on proper mechanics over load.
followed by …
Every 2 minutes, for 4 minutes, complete:
Snatch Pulls x 2 reps @ 90-95%
Interval Conditioning
35-54:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Strict Handstand Push-Ups x 30 seconds Max Reps
Interval 2 – Row x 30 seconds Max Calories
Interval 3 – Double-Unders x 30 seconds Max Reps
Record Max Reps for each station
55+:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Strict Handstand Push-Ups to 5″ riser x 30 seconds Max Reps
Interval 2 – Row x 30 seconds Max Calories
Interval 3 – Double-Unders or Single-Unders x 30 seconds Max Reps
If you don’t have Strict Handstand Push-Ups then try one of these progressions:
Elevated Foot Handstand Push-Up
Elevated Knee Handstand Push-Up
Hamstring Curl Handstand Push-Up
Optional Assault Bike Session
Every 3 minutes, for 30 minutes (10 sets) for max calories:
90 seconds of Assault Bike
Note results for all ten sets and look for inconsistencies and critical drop off.
DID 8/31 TODAY AM
SNATCH WORK PM
MTS+SBK = 45/65/95/115/125/135/145/145
SN= 95/115/125/135/145/145
DONE 9/3
DMA
BENCH = 225X5X5
EMOM FROM YEST
SHSPU = 7/7/6/7/7
ROW= 13/14/15/16/16
DU= 45/48/46/42/50
DONE 9/9
OPTIONAL BIKE DID 90s ON/ 90s OFF
22/22/ 24/23/23/20/19/23/25/25 = FOR 225 TOTALssion…
DMAW done
Hang Snatches at 35 felt good.
Snatches: Built from 35 kg up to 43 kg. Didn’t feel good at all, strange!
Snatch pulls at 46 kg
Conditioning:
sHSPU: 8/7/5/6/6
Row: 7/8/6 (forgot to press the button)/6 (forgot the button…/8
DU: 37(1)/35(2)/49/49/50
Assault Bike later today!
Assault bike session: 161 calories (without roll-overs), 187 including. Split was 19/18/18/18/18/18/18/16/18/18.
Happy to be back after a long summer transition move from Germany to Singapore! Started back on the program this morning at CF Bukit Timah, looks like I’ll be a day behind due to being in front of the dateline and working out early in the mornings (this was Tuesday morning at 5:30am here).
A1. 40/45/50/55 kg
A2. 60/65/70/75 kg
A3. 80kg
B1. 13/11/10/10/10
B2. 13/12/12/11/11
B3. 45/52/37/42/45
15 minute bike ride to the box and back will be the warm-up/optional before work. Stop sweating/shower/sweat while waiting for the bus…
DMAW done
Snatch drills
95,115,135,135
Snatch
135,155,175 failed, 175
Snatch pulls
175, 195
Conditioning
HSPU strict
13,12, 9,9,10
Row
8,6,8,8,8
Du
40,37,35,37,40
Bike conditioning
200 calories
20 calories per round
DMAWU) done
Snatch) 2-pos 70kg, 72,74,75 – full 78kg, 81,83f,83f – pull 90kg,90
Cond) Labor Day class WOD
Mobility completed
A1)75#/85/95/105
A2)115#(4)
A3)125#(2)
B)sHSPU 13/11/10/8/8
Row Calories 10/10/9/9/9
DU 40/46/48/46/47 tripped on the first set
Too nice out, went for a jog instead.
Reviewed my WZA videos before submitting and realized I did an extra round on WZA 4, so actually got 11:56 ><
Warm up and shoulder work complete
Snatch mid thigh and 2” below 45,55,55,60
Snatch 60,65,70, failed at 75 but I did get a perm of 70# which was a struggle now to get 75. I am glad I sent my snatch video to you it helped a lot
Snatch pulls 75#
Conditioning
Feet on box first round then went to knees so I could touch my head single unders
5, 10, 9, 7, 10
Rows 7,7,7,7,8
76,65,55,64,69 singles
A. 115/125/135/145
A1. 125/135/145/150/155/160/165/170
B. WZA #4 14:46 Rd 6 broke was 10&5
T2b were 5 then 7’s until Rd 7 5&2’s
Lost mt breathing around Rd 5 to long of breaks shit!
Would you break it differently? Doing this morning?
No. I stayed with the 15’s as long as I could. I would have gone to higher bar to do t2b. I have been on 7 weeks straight of working so that didn’t help.
Test