Dynamic Mobility, Activation and Warm-Up
Two sets of:
Shoulder Warm-Up
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Two sets of:
Sloth Viking Press x 10 reps
Rest as needed
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4-5 – 1 rep @ 85% of 1-RM Snatch
*Set 6 – 2 reps @ 80% of 1-RM Snatch
55+:
*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Set 2 – 2 reps @ 70% of 1-RM Snatch
*Set 3 – 2 reps @ 75% of 1-RM Snatch
*Set 4-6 – 1 rep @ 80% of 1-RM Snatch
(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)
B.
Every 3 minutes, for 12 minutes, complete (4 sets):
Back Squat x 5 reps @ 70%
C.
35-49:
Every 4 minutes, for 12 minutes, complete (3 sets):
60 Double-Unders
30 Alt. DB Snatches (50/35 lbs)
20 Pull-Ups
50-54:
Every 4 minutes, for 12 minutes, complete (3 sets):
60 Double-Unders
20 Alt. DB Snatches (50/35 lbs)
15 Pull-Ups
55+:
Every 4 minutes, for 12 minutes, complete (3 sets):
40 Double-Unders
20 Alt. DB Snatches (35/20 lbs)
15 Pull-Ups
Note:
Athletes should have at least 60 seconds or more of rest. If you don’t have that, then please reduce the volume to give you 60+ seconds of rest. If you would like to work on your double-unders, then please check out this article to find more drills for double-under development.
Optional Session (Best performed 3-4 hours between sessions)
A.
Every 2 minutes, for 18 minutes, complete (3 sets)
Interval 1 – Nose to Wall Handstand Hold x 45-60 seconds
Interval 2 – Strict Ring-Dips x 8-10 reps @ 1111; 55+: Strict Ring-Dips x 6-8 reps OR Stationary Dips x 8-10 reps @ 1111
Interval 3 – L-Hang Lifts x 10 reps
B.
Two-Three sets of:
Pallof Press x 10 reps per side
Rest 60 seconds
Prone Plank Walks x 20 meters
Rest 60 seconds
A) 145/155/165/175/165
B) 235
C) 60/30/20 4:00, 60/20/15 3:30, 40/20/15 3:00 (50lb DB) I was shot so I look forward to retesting this
A.135/145/155/165/155
B.235
C. 3:00/3:00/3:15
Posting this late. Couldn’t workout on Saturday (today) – coaching a 13U baseball tournament. A. Power snatch instead of full. 115-160# (93%). This variation fixed a big issue I didn’t realize I had. My shoulders were way behind the bar and I had been losing a ton of power. B. 245, 255, 265, 270. Feeling good so I upped the %. C. 2:14/2:14/2:56. To mix things up I did 20 pullups in rd1, 20 HR pushups in rd 2, and 20 ring dips in rd 3. Crashed and burned midway through DB snatches in rd 3. Still barely made it… Read more »
Friday’s workout!
A. 126/135/144/152m/152m/144
B.240×4 felt good
C. 2:10/2:04/2:29 last broke up pull ups
Today I had: A. 10 sets: Every :901 snatch1 snatch balance1 ohsBuild up B. 5 sets: 3 min rest400m run20 kbs american 35lbs16 burpees12 kbs snatch (6/arm)8 bike cals4 front squats 115lbs C. 4 sets: RAN12/leg FR W. lunge12/leg SL RDL20 GHD situps Another Awesome day!!!!!!A. worked up to 85, which was kind of wonky, so stayedthere and tried to make it right. Snatch was fun but a bitoff today, for some reason. Was having trouble sometrouble in the receiving position – too far in front. Whichmeans my bar path was too out in front. So next weekI’ll focus on… Read more »
NVM about the video. FB won’t let me post it. Music is the culprit, I think. Next time! UGH.
A. Done. Kinda rough day of snatching. 10 days between snatching and I’m kind of a mess. I usually would do some light snatch technique work in between snatch days, but I didn’t, and it was obvious.
B. Done
C. Halfway through my son woke up. I will spend some time this afternoon on double unders.
Hope you have fun working on your double-unders!
Thanks! They feel so much better. From alternating singles and doubles in December to sets of 25 doubles now!
DMA – Complete
A.) 150# / 155# / 170# / 180# /180#/ 170# (Snatch w/3sec pause @ knee x2/1 6 sets)
B.) 285# (Back Squats x 5 – 4 sets)
C.) No 50# DBs so used 55#. 3:00/2:59/3:58(fell off the cliff the last round).
Pull-ups where split in halves to save forearms/grip but there were still on fire after.
Took Wednesday off and did box program on Thursday….spent the day with box community.
A. 140/150/160/170/170/160
B. 225#
Rested about an hour, then bench press (5/3/1 program)
C. Done – 12 pull-ups through 3 minutes, last set did all 20 but went well over the 3:00 mark.
A. Completed
B. Felt good hit my numbers for now. No real shoulder issues yet. Fingers staying crossed
C. Lol this was rough second and 3rd time thru.
1-3:05
2. 3:22
3. 3:50
Great work Bob!
A) 70,75,80,85,80 this was good for me with the pause
B) 145#
C) 2:03/1:58/1:56
Doing some optional conditioning with Regan later. Fun day! I liked the metcon.
Great work Christine!!
Just did Snatch up to 100 kg
Back squat @ 122,5 kg, felt strong
Metcon – Full throttle
R1 2:29 Unbroken pull-ups.
R2 2:35 Some struggle on the rope, faster snatch and 15+5 pull-ups (Then i died)
R3 3:35 The struggle was real on every movement
Can’t wait til tomorrows session. Motivation is good
Awesome Sebastian!! Nice work on the conditioning!
(50-54) warm up & mobility: done A. 70#, 75#, 80#, 85#, 80# (my rep scheme was a little different, I had to take a little more time to work up to the 85% (85#). That 3 sec pause always throws me off, but I did get to my 85% today. Last week I kept missing it.) B. 140# C. set 1 (only got 10 pull ups) set 2 (adjusted the reps: did 55 DU’s, 18 snatches, 15 pull ups set 3 went back to 60, 20, 15 and got it all in 3 minutes then got part of the optional… Read more »
DMA: done
A: 105, 110, 115, 125, 120, 120
B: 195, 195, 200, 200
C: skipped. Fatigued today.
Good call Tom!
Ang suggestions on where to upload a 20+ min video for the qualifier review? I think I can do it with Vimeo if you upgrade to a pro package and youtube didn’t allow a 25m video. Thanks!
Youtube allows you to verify your account to gain more time. Problem solved and videos uploaded!
French Throwdown Qualifier WOD 3 before coaching early classes.
PM.
DMA. Done
A. Hit all %’s but some sloppy mistakes.
B. Done. Felt heavier than 70% ?.
C. Done Pallof press + Plank walks
Warm up done
Sloth press 35# bars
A. Done 47, 50, 53, 58, 60#
B. Done 125#
C. Done – used 25# DB instead of 20#. 2 rounds before 3 mins at 2:50 & 2:58. 3rd round short 2 pull ups at 3:00.
Did part A of optional session
On vacation next week in Charleston, SC and Savannah, GA
Good work Kathy!
Have so much fun on vacation! You’ll have to let me know how those places are – I’ve always wanted to visit those cities!
DMA done
A: 85,95,100,115
B: 190
C:skipped, still working on dubz
Two sets of: Sloth Viking Press x 10 reps – 27/32# A. Every 2 minutes, for 12 minutes (6 sets): Snatch with a 3 second pause at knee 90/95/102/107/102# No pain here. B. Every 3 minutes, for 12 minutes, complete (4 sets): Back Squat x 5 reps – 145# C. 40 Double-Unders 20 Alt. DB Snatches – 50# – ended up doing only 10. 10 Pull-Ups 1:55/1:38/1:47 Most challenging task to the ankle yet. Shorten the workout. Still pain during dubs and surprisingly pain during db snatches so cut them short. Butterfly pull ups 5/5 were smooth. Could be more… Read more »
I am glad you modified the workout for your ankle! I’d like you to avoid any movements that cause it pain for this next week.
Thanks. Got it.
Snatch l- 115, 120, 126, 135, 140
Back Squat- 275 4×5
Metcon adjusted but done.
Nice work on your lifts today Chris!
Thanks I appreciate it!