Dynamic Mobility, Activation and Warm-Up
Trap Mash x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side
Ten reps each of:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
and finish with
Xiopang Forward x 10 reps each arm
Squat Rock x 60 seconds
Snatch Skills and Drills
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps
Built over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%
Single-Leg Progressions
Two sets of:
Bulgarian Split Squats x 8 reps + 12 Unweighted Dynamic Split Squats
Rest 45 seconds between legs; Rest 90 seconds between sets
Lung Opener
Every 8 minutes, for 32 minutes (4 sets) of:
500 Meter Row
50 Double-Unders
400 Meter Run
12 Thrusters
35-54:
95/65 lbs
55+: 65/45 lbs; 40 Double-Unders or 80 Single-Unders
Accessory Work
Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1
Minute 3 – Band Pull-Aparts x 10 reps @ 2020
Optional Assault Bike Session
Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike
Note calories achieve in each of the 10 sets.
Yesterday evening: Strongman session: loaded the small sled with 30 kg. On asphalt. Good burn in the legs. HSW: 17-15-13-10 meters in 30 sec. Rope climbs: total 9. Started from seated on the floor as our rope is only 3 meters. Today-early morning session: DMAW done. Full protocol for Crossover symmetry. Snatch presses: 21 kg for 5 reps each set. Heavy today! Snatch balance: built from 30 kg to 43 kg, felt good! Slow pull snatches: built from 35 to 43 kg. Last asset uploaded on Facebook. Split squats: with 16 kg x2 KBs. Conditioning: Row 2:07/2:07/2:09/2:10 DU (counted stops)… Read more »
Awesome work getting in that strongman session!
A day behind—-cleans 105/115/120/115/130#
Conditioning: 5 bar MU each round 7:08/7:11. Burpee box jump part not fun, bar mu singles on second set which was actually a bit faster. Still not very proficient but can at least do a few again
Yay, great job Laura!
DMAW done
Snatch skills
Receiving
0, 65, 65
Balance
95, 115, 135
Slow pull
135, 145, 155, 165, 165, 165 failed
Leg prog done 35, 45lbs
Conditioning
Finishes every rnd. 6:10, 6:12, 6:30, 7,00.
Did all thruster unbroken. Felt great. Except last run.
Didnt have enough time for accessory and optional bike. Would love to do it.
Solid work on those thrusters!! Add in the accessory work to your training tomorrow after 20.2!
Built too 155 snatches didn’t
feel great,
Condo,5:23,5:47,5:46,5:41
What part of your snatches didn’t feel great?
Just beat up I guess ,have problems dropping under bar when it gets heavy,bad mobility but getting better
DMA
SN PRESS = 75/95/115×5, 135×3
SN BAL X 3= 95/115/135/135
SLOW PL SN = 135/145/150/155 p sn and full x2, 160 p sn only
2 rds of 10 alt pistols w 2 minute rest
AB E3 for 24 = 145
18 cal avg per round, some better some worse
DMAWU) done
snatch skills & drills) press 45-65# – balance 135-145#
slow pull snatch 2’s) 145-170#
Bulgarian SS) done (30-40# DBs)
Condo) skipped, did TABATA Assault Bike instead (60.6 cals)
Accessory) done
Well done!
A. 65/75/85×3
A1. 115/135/145/145
A2. 125/135/145 1&1m/150m/145/145
B. 40’s and very tiring today
C. Boom all went to crap today
Not enough water not enough sleep must go rest now……..
Go rest!