Dynamic Mobility, Activation & 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 Stretch
30 seconds Prone Plank Hold
and finish with …
Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Scap Push-Ups x 10 reps
Rest as needed
Snatch Skills & Drills
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the three sets.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 3 reps
Snatch Progressions
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Snatch x 2 reps
*Hold the mid-thigh position for 3 seconds
followed by …
Every 2 minutes, for 8 minutes, complete:
Slow Pull Snatch x 1 rep @ 70%
followed by …
Every 2 minutes, for 4 minutes, complete:
Snatch Pulls x 2 reps @ 90-95%
Interval Conditioning
35-54:
As many rounds and reps as possible in 4 minutes:
95/65 lbs Overhead Walking Lunges x 25 feet
Burpees Over the Barbell x 10 reps
Bar Muscle-Ups x 5 reps
Rest 2 minutes; Repeat for three sets and pick up where you left off.
If you do not have Bar Muscle-Ups, then try one of the following progressions:
Chest-to-Bar Pull-Ups
Jumping Bar Muscle-Ups
Band Assisted Bar Muscle-Up
55+:
As many rounds and reps as possible in 4 minutes:
65/45 lbs Overhead Walking Lunges x 25 feet
Burpees Over the Barbell x 10 reps
Chest-to-Bar Pull-Ups x 5 reps
Rest 2 minutes; Repeat for three sets and pick up where you left off.
If you do not have Chest-to-Bar Pull-Ups, then perform Chin-Over-The-Bar Pull-Ups
Optional Assault Bike Session
Every minutes, on the minute, for 30 minutes:
15 Seconds of Max Effort Assault Bike Sprint
Warm up done
Hang snatch built up to 145 felt good
Slow pull snatch done at 135 felt great
Met con
Finished a total of 4+25’+10+1 …. this was a huge win for me as I usually bomb out on BMU. To get 21 BMU in was very encouraging…. main issue was massive tear in second round that slowed me down (ran to get tape in middle of AMRAP)
Bike work done
Snatch work complete.
Conditioning:
Did 2 mu +3 c2b vs 5 mu
I was 3 reps shy of 6 rds
Nice work Amber!
Snatch press from receiving 40/45/50
Tall snatch 70#
Mid thigh snatch 75#
Snatch pulls 100#
Interval: 4 rounds, 4 reps total–really struggled on my MU today.
AB: avg. 4-5 seconds.
Another great WOD! I’m loving all of this
1. All Dynamic Mobility Done
2. Snatch Skill & Drills
Snatch Press from Receiving – 45, 45, 45
Tall Snatch – 65, 65, 65
Mid-Thigh Snath – 65, 65, 65, 65
Slow Pull Snatch – 75, 75, 75, 75
Snatch Pulls – 85, 85
3. Interval Conditioning
5 Rds Total
– Lunges with 45pd Barbell
Can’t wait for tomorrow!
DMA – Done
Snatch S&D – PVC – 45 – 75 – 95
Snatch Progression – 95 – 115 – 135 -155….4×1 – 155….4×2 – 205
Interval Conditioning
Assault Bike – Modified to 2 sets of 10 min with 5 min rest in between. 78.4 and 80.6 Calories
Snatch drills. Sorts press and tall snatch 35 40 45
Snatch progressions 85 85 then 120
Wod 6 or 7. Messed up on counting rounds… Did 5 butterfly pull ups each round
Assault bike 155.
Great job Litsa!
DMA: done
Receiving press: 75, 85, 95
Tall snatch: 85, 100, 110
Mid-thigh: up to 125lb
Slow pull: 110
Fast pull: 150lb
AMRAP: 1 round + lunges and a few burpees each time (muscle ups are inconsistent, failed 1-2 each round)
1. Gymnastic program
2. Snatch press 40-50-60kg
3. Tall Snatch 60 kg
4. Mid-Thigh Snatch 80 kg
5.Slow Pull Snatch 90 kg
6. Snatch Pulls 110 kg
7. Interval Conditioning 5+25’+10burpees
SOLID WORK on that conditioning piece!!
Snatch:
Still can’t press from receiving more than 35# bar
Tall: built to 105#
Mid Thigh: to 135#
Slow: 135#
Snatch pulls @ 165#
Interval: 55+ (75#, w/ BMUs) 5+15 (2rds/1rd+18/2 BMUs,1rd+15) Fun…harder than it looked.
No need to push the weight on those snatch presses – just focus on getting into a strong position and moving thru the range of motion.
DMA – done
Snatch Skills & Drills
Press – up to 45 lb.
T. Snatch – 55, 65, 75
Snatch Progressions
MT Snatch – 75, 85, 95, 105
Slow Pull Snatch – all at 100
Snatch Pulls – 125, 135
Interval Conditioning – 2R’s -1, 2R’s, 2R’s
Warm Up done
Snatch Press @ 25 Kg
Snatch Progression Mid Thigh Up to 55 Kg
Had a OLY Class on sunday so kept the weights medium and skipped the Pulls .
Conditioning
4 Rds + 25 feet + 8 BFBOTB (Rx‘d)
Need to wait for a bike to be available ( will Post later )
Great job today and have fun with the bike session later 🙂
DMAWU) done
Snatch drills) press: 20kg,30,40 – tall snatch 40kg across
Snatches) mid-thigh 2’s 70kg,75,80(1,f),80(1,f) extra: 70 – slow pull 70kg across – pulls 85kg across
Interval Condo) 4 rds + 25′ total
Great job Jeremy!
DMAW done
Skill done 55/ 100
Sn prog. Mid thigh 125
Slow pull 130
Snatch pull 155
Conditioning : 6 rds total chest to bar
Wahoo – great job Frank!
DMA done
A1. Snatch press to 65#
A2. Tall snatch to 70
A3. Mid thigh snatch to 110
A4. Slow pull snatch at 100
A5. Snatch pull at 130
B. Total 4 rounds + 1 bMU. Too slow on bMUs.
First round 1+1 bMU. Second round through 3 full rounds. Third round 1+1 bMU
Good job today – snatches looked good!
Warm up complete Press from receiving 35lbs could not bring bar all the at back to my neck I have a slight tear in rotator cuff Tall snatch 60 lbs Mid thigh 60 lbs Slow pull 55 Snatch pulls 70 Conditioning 1st round =complete round + lunges did 25 yd and then + 5 burpees realized it was feet with 35lb bar 2nd rd = Started where left off plus 1 round + lunges 3rd= burpees pull-ups and + complete round I was not sure if I could have done 45 lb bar so decided to lunge with 35lb. Next… Read more »
I’d suggest doing the snatch press drill with a band so you don’t load your shoulders in that position. 🙂
Thank you
A. Sotts 65/75/75
A1. Talks 95/105/115
A2. Mids 125/136/145/155-1/1
A3. Slows all at 125#
Found I was letting my chest sink on pull
A4. Pulls 165#
B. 2 & 5 lunges
2
2
Messed up second round lunged burpees and lunged
Fun!
Nice work Tom!