Primary Training Session
Mobility & Activation
Spend 5 minutes rolling out and then let’s get moving!
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows
x 10 reps
Bicep Curl + Push x 10 reps
Warm-Up Flow
For time:
1000 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
800 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
600 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
400 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
200 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
“Snatched by Awful Annie”
For time:
50-40-30-20-10 (100-80-60-40-20 Double Unders)
Drag Rope Double Unders
GHD Sit-Up
5-4-3-2-1
Snatch (225/155lbs.)
Load should not exceed 85% of 1-RM Snatch
GHD Sit-Ups: PLEASE NOTE, if you are not accustomed to high volume GHD Sit-Ups then please reduce reps or switch to anchored sit-ups.
Rest until fully recovered, and then…
Ten rounds for time of:
50-Foot Handstand Walk
1 Legless Rope Climb
*Time Cap = 11:00
B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed
Athlete Notes:
Volume is the word of the day. Today we have one of the more creative and high level workouts that you will do. Drag rope, ghd sit ups, heavy snatches, legless rope climbs and handstand walking are really going to test how proficient you are and if you have really dialed in technique. Be prepared that the pairings of these movements do not compliment each other in a way that is going to make you feel great going from station to station. Think about the workout and where you can push yourself and where you are going to need a little more time. It is good to go in with a loose plan and then adjust. Strategies will vary based on your personal strength and skill level. If you have not done the GHDs that we have had lately, please reduce the reps to a manageable volume.
A1. 22:30 with 145
A2. Around 10 min with 5 bb row 145
A) 13:37 done with DU and 125
B) done
Things felt pretty good today- I’ve been off and didn’t eat enough yesterday or today so skipped the second part of A.
One day at a time!
Thanks Tino!
Let’s control that nutrition so it doesn’t hinder your training!
Yeah- my body has been rebelling against me some, just reacting to stress I think. My goal this week is to get my own daily care back on track. I can’t change a lot about what’s going on right now and with my pup too but I CAN keep that straight. So I need to do it!
Thanks Tino!
Warm up – 22:15.
A. 27:55 Scaled the snatch down to 175 and did regular double users. I haven’t tried to max out in a good minute but could have probably survived at 185.
4 rounds on the HSW and rope climbs.
B. 45, 65, 85.
Nice work Collin!
A. 11:53 – Done with 100/80/60/40/20 DU, Rx GHD, and 75Kg snatch. Felt really good moving on this! Rx snatch weight me – LOL. I haven’t done 225 snatch since 2012 pre-shoulder surgeries. Happy with the 75Kg today.
A1. 7 rnds at cap – Rx HSW and 5 LSit towel pull-ups.HSW felt great today and I was super confident. The volume got me at rnd 5 though. Up until then I was right at 1:00 per rnd and doing segments of 15-20’. Wanted to finish really bad but happy with the effort.
B. Done
Great to see those handstand walks work paying off! ????
Hello!
Warm up flow done with row and run
A) 21:37 Zeus Rope, GHD and 98lb C&J.
Fun one!
This is all I had time to do today.
Have a great weekend! ????
You got the fun parts in! Have a great weekend!
Warmup done
A: did NOT warm up snatches enough at all
Failed several at 115 which is almost unheard of
GHDs we’re the easiest part! So volume accumulation worked
Took 30 min though
Subbed DU for bike cals (half amt)
B: 80#
????????♂️????????♂️????️
Warm up 17:44 w. Row and assault B
A. 24:02 snatch 195 and normal du’s
Spent the last 2 days with eating junk food and stuff, didn’t even train yesterday, so today was super difficult
Warm up flow with 15 cal ass bike done
Had to blow my nose after every ass bike round, otherwise I wouldn’t finish it
Did the every 90” hang clean and jerk complex
Up to 110kg for 5-6 rounds
A) 100-80-…etc. double unders and hang clean with rx weight instead of snatch
Around 21-22 Min, those ghd’s were horrible
Lower back really didn’t go good today, so that was all I’ve done.
Shoot buddy. I hope things feel better over the weekend and you can get after some good training on Monday
Only had time for snatched awful Annie
RX 19:59 (with Zeus rope) need to get a drag!
Should have warmed up a little more, missed 3 snatches, just rushed them .. I can be faster on this it was fun though!
This is a fun one…well if you can snatch 225lb 🙂
Warm-up flow: ~25 minutes; challenging for me but good practice as controlling my breathing is a big weakness
A1. 19:50; double the DU’s w/regular rope, half the GHD’s, 185# (85%) on snatch – this was a good one!
A2. 5 rds; scaled to 25′ HS walk after 1st round, 6 foot L sit rope climb (I don’t have an actual rope so I tied a battle rope to the squat rack)
B. 65/65/95 – felt pretty beat by the time I got to these
These nose breathing pieces are great for you then!