Workout of the Day
Primary Session
A.
Minutes 0-2:00
5 Snatches for Max Load
Minutes 2:00-4:00
5 Snatches for Max Load
Minutes 4:00-6:00
5 Snatches for Max Load
Athletes have two minutes to complete 5 snatches for max load in each of the three sets. The athlete may only take 5 attempts, all at the same weight, in each two minute set. The athlete does not need to complete the reps unbroken, but all five reps must be completed within the two minute window.
B.
At Minute 8:00, complete the following…
For time:
Max Effort L-Sit
At Minute 10:00, complete the following…
Three rounds for time of:
3 Toes to Bar
6 Pull-Ups
9 Chest-to-Bar Pull-Ups
12 Alternating Pistols with 24/16 kg Kettlebell
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest as needed
Reverse Hypers x 20 reps @ 1011
Rest as needed
Hollow Hold x 60 seconds
Rest as needed
Optional Additional Session
A.
Every 12 minutes, for 36 minutes (3 sets), for times:
Row 1000 meters
100 Double-Unders
Run 800 Meters
A) 135×5, 145×5, 155×5 no misses. Felt good to have a decent snatch day
B) :42
C) 4:41. Pull ups felt preeetttyyyy crappy. Realized I haven’t done any butterfly in the past 10 days or so because of the honeymoon :/ I also haven’t done many work outs with weighted pistols; they blew up my biceps!!!
Optional:
10:21,11:21,10:40. Rested an extra minute between rd 2&3. I didn’t even want to finish but I’m glad I did. This stuff is awful for me, those 800’s took forever!!!!
6:30 am body doesn’t want to snatch.
A) 135
B) 58 sec. /. 4:47
C) done
All sets around 10min
A) 1585lbs. 105×5. 115×4(one fail). 120×5
B) 1:03
C) 2:50. Liked this!
D) done.
Optional: done. All DUs UB every round!
A. Well my training partner said he was taking this smart like he would for a comp and play it safe I actually decided to trust the strength I gained and went for a bigger number 115-125-135 and nailed it! 135’s actually felt better than 115# maybe could’ve hit higher. In ready to pr this lift:-)
B.1 minute ….. Ouch!!! 10-15 sec pr
C.5:40 ehhh so-so
Optional right after… 9:12/9:14/9:08 first set tripped at 88 the rest unbroken this was a nice conditioning session all rows paced right around 4 min
solid day of training, lacy! nice work 🙂
Thank you!!!
Great job Lacy!
Thanks CJ! Think you’ll make it to the central regional?
A. 135/140/145 no misses
B. 40 s -4:00
C.done
Optional
9:10/9:22/9:34
A. 90kg, 95kg, 100kg x 4
B. 1:00 – 4:43
C. Done
A) 115/125/135
B) 49s.. Shaking so bad by the end, thought I was having a seizure
6:36 Hand about to tear, hurt to hold on to the bar. Pistols sucked.
C) done
Optional: later
Session 1
A. 187-207-217 missed the last 2, was just too far in my toes, caught both but dropped a knee each time.. Easy fixes for next time
B. 31s.. Not my forte haha
C. 4:00, the KB pistols were the toughest part for me
D. Done
Session 2 after coaching this afternoon
A. 185-205-220 … I had a bit more, excited for this
B. 0:49, pr
5:12, unbroken bar… pistols sucked and slow
C. Complete
Additional session in a couple hours
A. 165-185-215, didn’t know how to gauge it and I know I had more
B. 39s, pr
C. 2:27, no kb
D. Had to leave early for an emergency
A. 8:39 – 9:04 – 9:11
M/20/175/SouthCen
Hope everything is alright man
Shoot me a message and let me know things are ok buddy.
A. 130, 135 – one miss, 140
B. :42 whoa that was hard!
C.
Well-earned…have fun out there.
super fast!
225/235 one miss but got all 5 reps in/240
Zero- I kept falling forward, worked on this after
8:47- died on the pistols
Session I: A. 110# x 5; 115# x 5; 120# x 5 kept things on the lighter side to protect my shoulder. this is the best snatches have ever felt! I’ve never snatched 120# x 5 before so smoothly and consistently. wish i could have pushed things and gone heavier B. A whopping 36 seconds C. 6:46. Bar work is definitely one of my weaknesses. First round of T2B, PU, & C2B were all UB and linked together. Second & third round linked T2B & PU together, dropped and reset for C2B. Pistols were very shaky today. D. Rows done… Read more »
I coach early mornings followed by a morning workout those same days as well. I used to just have a protein bar before coaching but have recently upgraded to oatmeal with almond butter and a scoop of protein. It’s usually digested well by the time I get to my workout. Then I have a bar or shake with me for right after. Not sure if you have nutrition restrictions or preferences but that’s been working well for me! 🙂
thanks for the suggestion, shannon! i’ve actually been thinking about adding oats back into my diet with the increase in training volume. this seems like an easy, filling grab-and-go option. i’ll have to try it out next week!
Oats are fantastic for most athletes. Give it a shot and see if it helps with your recovery.
Agreed that it is tough to coach all morning then go into these workouts!. Usually I’ll do the same as Shannon or blend up something the night before to make it easy in the morning darkness.
A. 205F (missed 4th, went too soon)-205-215
B. 46s (kicked off olys)
C. 4:19 (4:06 for the work, started at :13, forgot to get my shoes back on soon enough)
A. 185 lbs-205 lbs-225 lbs(3 reps, 2 Fails in 2min)
B. 36 sec -4:45
Morning Session
Optional A) Phew I definitely need and despise these conditioning workouts! I took a 4 min rest between my rounds. All of my runs started right around 6 mins… had to climb up and out of our garage door so sometimes I was slower getting out onto the trail.
1) 10:54 (4:04 row, UB DUs, 6:00-10:54 run)
2) 11:00 (4:07 row, 3 misses/rests on DUs, 6:00-11:00 run)
3) 10:42 (4:11 row, UB DUs, 6:00 – 10:42 run)
A.195-200-205(4reps)lbs
B.41sec-5:42