Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats
and then …
Over the Shoulder Barbell Stretch x 45 seconds per side
and then …
Band-Assisted Scarecrow x 2 minutes
and then …
Two sets of:
30 seconds Shoulder Circles
30 seconds Bear Crawl with Wrist StretchÂ
30 seconds Prone Plank Hold
Shoulder Prehab
Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Bat Wings @ 1515
Rest as needed
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
Take 5-10 minutes to build to 70% of your 1-RM Snatch and then …
Every 90 seconds, for 7:30, complete (5 sets):
Touch and Go Snatch x 5 reps @ 70-75%
(this may be a power or full snatch)
Interval Conditioning
Complete as many reps of Wall Ball Shots as possible in 5 minutes of:
Row 1000 Meters
Wall Ball Shots x Max Reps
35-54: 20/14 lbs to 10′ target
55+:
20/10 lbs to 9′ target
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Kipping Handstand Push-Ups x Max Reps
If you don’t have toes-to-bar, then please substitute with one of the following progressions:
Knees to Chest or Elbows
Hanging Knee Raises
If you do not have kipping handstand push-ups or you’d like to preserve your spine, then please substitute with L-Seated DB Presses
Choose a weight that is challenging but will allow you to work for the full 20 seconds
Optional Assault Bike Session
Ten sets for max calories of:
2 minutes of Assault Bike
Rest 60 seconds
Your goal is max calories after all ten sets, not max calories per interval. Today you’ll work on pacing, determining how hard you can push each interval without compromising the next. You should see some drop off each interval if you’re going hard, but you should be able to minimize it if you want a strong total score. If you don’t have any drop off, it’s likely you did not push adequately in the early sets.
Snatch progression
50/50/45/45/40
Interval conditioning
Row 4 minutes
Wb 20
Ttb 20
Hspu 19
DMA
SN BUILT UP TO 135
5 SETS TNG 135X5 PSN…..FELT SOLID
METCON = ALL ROWS UNDER 4 MIN…….25 WB/ 12 T2B/ 17 HSPU
OPTIONAL BIKE DID 90s ON/ 90s OFF FROM LAST WEEK;
22/22/ 24/23/23/20/19/23/25/25 = FOR 225 TOTAL
Great job Richard!!
DMAW done
Snatches: all at 35 kg, felt okay!
Conditioning: I did heavy WB (as I only have 9’ inside). Felt like I couldn’t string TTB together today…
1. Row 4:22 min
WB 5 (20 to 9’)
2. Row 4:23 min
TTB 9
3. Row 4:23 min
HSPU 7
Assault Bike session:
Total calories 209 (splits were 21/21/21/20/19/20/20/20/20/20)
Row + T2B is a rough combo – great job!
1. Gymnastic program 20 min
2. Interval
1. 3:24. 29 WB
2. 3:26 16 T2B
3. 3:28 11 HSPU
Crushed that conditioning piece!
Snatch at 80#, last set 85#
Rows seemed very slow (they were) 9 wallballs, 9 TTB, 5 hspu- not many due to sore neck, but it seemed ok after
Rest your neck and avoid kipping if it does bother your neck!
Dmva done
Snatch – 115lbs all 5 sets
Interval
1. 4:05. 20 WB
2. 3:58 15 T2B
3. 4:10 8 HSPU
Row I think I could have gone harder. But felt satisfied with time
Bike interval. 220 calories for 20 min.
Great job David!
Snatch progression
53kg/58/60/60/60
Interval condicioning
Row 4′ 10″ 26 wb
Row 4′ 14″ 22 T2b
Row 4′ 24″ 16 Hspu
Crushed those T2B!
DMA / Warm Up done
Skipped Snatch due to OLY Snatch Class on Sunday
Conditioning
1.) Row 4:00 min + 20 WB
2.) Row 4:02 min + 15 T2B ( Long Transition to the rig ?)
3.) Row 3:59 min + 8 HSPUs
Additional Session
RMU Progression
Nice work!
DMA done
A. Snatches at 95/95/100/100/105
B. Short on time so did 3rft ghd/du from 7/7. Got 5:06 but kept tripping up
Had to run home to get my girls off to school then back
C. Barbell cycling from Sat at 75# cuz I was feeling like a 50 yo: PS 10/11; SC 9/almost 10; STOH 15/15. Enjoyed that
D. Today’s conditioning:
– row 4:15; 18 WB
– row 4:16; 11 t2b
– row 4:17; 12 hspu.
Glad you enjoyed the barbell cycling!
DMAWU + shoulder prehab) done
Snatch) 66kg across
Condo) 20 WB – 14 TTB – 15 HSPU
Great job!
50 lbs squat snatch each set my 1 rm is 70 lbs hoping to improve
Conditioning
I could not make 1000 m in 5:00 so meters goes as follows 973 m, 1000m, 958 m. This is one way to get me to row which is one of my many nemesis
Have a great day
One thing stringing those squat snatch together made me concentrate on form
Sounds like a fantastic day!!
A. Up to 125 did power then squat
B. 125 x 5 for all sets
C. Only 750m back still tight
1. 22 wall balls
2. 18 t2b
3. 16 hspu
Well done!
Squat snatch or power snatch ?
Either – you decide!