This week is a testing week! If you were following the program on June 1, 2020, please review your results from that day before you tackle this session, and make it your goal to beat those results.
PRIMARY SESSION
Mobility & Activation
Complete Snatch Warm-Up
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch
*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 78-80%
*Set 6 – 80-82.5%
B.
Snatch Ladder
6 Snatches (225/155 lbs)
5 Snatches (235/165 lbs)
4 Snatches (245/170 lbs)
3 Snatches (255/175 lbs)
2 Snatches (265/180 lbs)
1 Snatch (275/185 lbs)
Time Cap = 10:00
*If you need to scale the snatch ladder, please follow these suggested percentages:
6 Snatches (70-75%)
5 Snatches (75-80%)
4 Snatches (80-85%)
3 Snatches (85-90%)
2 Snatches (90-95%)
1 Snatch (95-100%)
C.
From 14:00 to 20:00 on the running clock…
In 3 attempts, establish a 1-RM Clean & Jerk
Rest until relatively recovered, and then…
D.
Three rounds at 80-85% effort…
800 Meter Run
30 Wall Ball Shots (30/20 lbs)
20 Alternating Dumbbell Snatches (60/40 lbs)
This portion should be performed at sub-maximal intensity and used primarly to work on rhythm, breathing and pacing. Focus on breathing and movement mechanics.
E.
Two sets of:
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 90 seconds
A) 90/100/105/110/120/125 this took a minute to warm up but felt awesome once I did B) 110/120/130/140/145/150 7:25 Got a Pr on this last time and went off that. So This was heavier than last time and :32 faster! I’ll take it! C)Up to 180. Felt pretty solid- not a Pr but wanted to see how the shoulder did heavy Shoulder has felt awesome D) 17:43 Rx And a downpour wheeeeee ? E) done Now time to hunker down for the hurricane! Should be ok here tho. Thanks for everything Tino! Hope your week is off o a really great… Read more »
More weight and faster!! Always impressive!! Awesome work Jessica!!
Be safe and keep us posted on how things are! ??
Thanks Tino!! Really excited about how everything feels!
A. 55/60/65/70/75/80Kg
B. 9:14. Slightly faster and went to 85Kg this time; last time went to 82.5Kg in 9:53.
60/65/70/75/80/85Kg
C.100/115/120Kg
Cleans only; shoulders are smoked after all the snatches.
D. 18:10 Rx but used 30Kg DB. 18:53 last time.
E. Done
???
A) 80/95/100/105/110/115
Didn’t go higher than 85% body wasn’t feeling it today and definitely lacking a bit of confidence snatching on the uneven sidewalk
B)Snatch ladder
95/100/105/110/115/120
9:00 took my time
C) 145 PC and jerk
D) 18:42
E) ran out of time so just did these with my barbell no load at home.
Good to see you still getting the work in and glad you’re being safe!
Thanks Tino
Back!
A- up to 90kg
B- didn’t time but worked up to 100kg
C- up to 125kg- cleans have been feeling very very slow lately
D- done
E- done
Any idea why they’re feeling slow?
Hello! Yesterday I did Saturday’s Breathing Work and Conditioning. A) Two rounds of: 500m Row 20 Russian Kbs 100ft OHWL (15kg) 400m Row Time: 13:16 B) 4000m Erg Bike: 9:44 1 RM Snatch: 77lb Rest until 24:00 For time: 100 Du 15 Burpee C2Rings 100 DU 60 Back to Wall Shoulder Taps 100 DU 15 Burpee PU Time: 13:20 (Total time: 37:20) Today’s session: Warm Up done A) Up to 70lb B) Just came back to Snatch so I kept the same weights than last time: 28 – 29 – 31 – 33 – 35 – 37kg Today: 7:02 June… Read more »
Looks like two solid days of work! Back healthy and lifting!
Yesterday I did saturday’s Two rounds of: 400 Meter Row 20 Russian Kettlebell Swings (32 kg) 30 m 20 kg Bumper Overhead Walking Lunges 300 Meter Run B. Every minute, on the minute, for 12 minutes: Back Squat x 1 rep (start at 60% of yoiur 1-RM and add 5-10 lbs every minute) from 90 kgs to 142,5. 5 kg add per minute When the running clock reaches 12:00… C. Against a 12-minute running clock… 100 cal Assault bike 8’07 … In the remaining time, max reps right arm Dumbbell snatch 27,5 kg 30 rep When the running clock reaches… Read more »
Good job getting Saturdays work in and squeezing some training in today!
A. 125/135/145/155/165/175
B. 6:45 145/155/165/175/185/205 no misses.
C. 265 ??
D. Class WOD
E. Done with 95.
A) Build from 50 to 68 kg
B) Based off 80 kg: 8:14. Today things went well in Snatch
C) Hit “easy” 90 kg, but couldn’t stand up 100 kg, which is my post-corona PR. Think I would have been able to if no Snatches
D) 24:01. Didnt have 27kg DB, so used 30 kg DB, but did 16 reps instead
E) Do tomorrow, ran out of time
Great start to the week!! Nice work Kasper!
warm ups done
A. 85/95/105/115/125/125#
B. 8:08
used the weights:
105
115
125
130
135
140#
C. built to 185# felt heavy after all those snatches
D. 18:43
this sucked more than I thought
E. done legs dead
Work the kings, Squat, Hinge, simple and effective 🙂
A. 65/70/76/80/85/85
B. 75/80/85/90/95/100(NR)
C. CLEAN MAX- 95/105/115/120, to last attempt did to starting waaaay to light, had 2 min left.
D. 39.39, it was all I could do to force myself to finish the last round. Working out in the heat in AZ sucks monkey balls!?? 100+ temps today.
Loved all the barbell work today!!!
I’m out✌
All the barbell work today!! Huge congrats on the snatch PR!!
Family was here for the weekend, so couldn’t really catch up with the household stuffs, so took today off and got everything ready (kinda) for the week.
Productive start to the week, even if it wasn’t in the gym! Hope you had a fun weekend!
Wasn’t feeling great going into today so I’m very happy with how it turned out
Warm up done
A. 155/170/180/195/205×2
B. Did the same as last time
205/215/225/235/245/260
Finished at 9:44
Didn’t finish last time. Was pumped with this. Didn’t start feeling good until the 225 bar
No misses
C. @14:00
275/305/335
Heaviest I’ve gone since the last time I PR’ed which was over 2 years ago at 340#
D. 17:42 RX
Last time: 17:25 but I think the run was shorter last time ran a different route this time
E. Done
Just had to get moving to wake yourself up! Awesome work dude!! Super pumped with these numbers!!!
Thanks Tino me too!!
Well I know Tino is going to tell me it’s okay to rest but sometimes I mentally need it! Baby girl fell asleep at 3 am and I was back up at 6:30 with my boy and worked out at 9… no intentions!! I could’ve went heavier on the snatch ladder but I wanted to test exactly! 1-5/125/135/140/145/150 last time didn’t hit 150 and timed out this time it was so light I changed the last weight to 155 and finished in 5:41 loaded to 160 and bit that at 8 for fun! Last time the clean and jerk had… Read more »
Turned into a pretty awesome session! Great work Lacy! I aint mad at ya!!
Try to get some rest during naps today and I hope the little one has a better night tonight!
Hello Everyone … looking for my session this afternoon , and see how it goes … Quick question i been having issues locking my arms during the Jerk , is there advice or specific accesories i can try ..
Thank this last 12 weeks i enjoy the workouts a lot …
Hard to say without knowing more but I would definitely get assessed by a professional. We also have some great articles on our website. Use key words like “overhead mobility” to find what you’re looking for
https://invictusfitness.com/?s=overhead+mobility
A. 170/185/205/220/230/235#….my knee started feeling weird after the last set and when I set up for the next part it still wasn’t feeling too strong so I decided to call it and hope my knee starts to feel better today. Sucks, I really wanted to get that 275# barbell
Rollout, strech, whatever you feel helps your knees the most so we can get back to it all quick.
Hope you get back to 100% soon dude!
Felt pretty good for a monday, made sure to eat up for dinner saturday and sunday night! Crossover Symmetry + Hip/ankle/t-spine mobility. Followed by the nice barbell warmup! A. 115/123.5/133/142.5/150/155❌✔✔. No misses until the last set, couple walkouts but felt good overall. B. No-where near RX weights haha but this felt great and fast through 2 reps in the round of 4, couple misses and started taking bigger rests, ultimately getting capped after completing round of 3 snatches. 135×6 145×5 155×4/6 165×3 175 n/a 185 n/a C. 195/220/240 good high pull but didnt pull under the clean/235 clean but couldnt… Read more »
Consistency will get you to those maxes in the future. If for some reason you find that you are consistently lower than 90-95% of your maxes then take a loot at your eating and sleep. Make sure your recovery is as good as you can make it.
For sure! Ive been upping my non training day nutrition closer and closer to my training day needs and that def. seemed to help for today. Sleep will be hard for a while with the 10wk old at home but i do my best. I believe i could have hit snatch 90-95% w/o issue but was time capped today. C&J numbers were 76%/86% for makes 92% for a clean make and jerk miss. My jerk is one of my poorer movements and takes a while to warm up so not completely surprised i missed it, got it over head but… Read more »
Wu done. Feeling like crap this morning..
A. 60/65/70/75/80/82,5kg
B. 70/75/80/85/90/95kg, 6.40 (last time 8.28) ?? tried 100kg(100%) as an extra rep and failed ?
C. 100/120/132,5kg, a new PR! (last time up to 122,5kg) ???
D. With 600m assault runner, 25kg db and 10kg wb 25.06 (last time 23.28 with reg runner, 20kg db and 5kg wb). Will absolutely take this! ?
E. Only bar, done.
Super happy about today ? woke up feeling like I hadn’t recovered at all and still made major improvements! ??
Great lift!! That is exciting starting off Monday with a new PR!
Sure is! ?☺️
Well damn! You turned this session around! Great work!! Congrats on the PR and awesome session!
Felt like hot garbage this morning…the booze and junk food this weekend while on a mini vacation might’ve had something to do with it ??♂️
Back at it this week!
Warm up done
A. 145, 160 ,175,185,185,205
B. Stayed on the light side of percentages. Just moved through this
175
185
195
215
225-time capped after 1 snatch at 225
235(didn’t get here)
C. 225 275 300f
D. 23:18
E. With 135
Ha! Nice work still getting this in. Good to see you had some fun over the weekend and let your hair down a little 🙂
Lol I might’ve a little too much. Today was ROUGH?
1. Done
2. 60-80kg
3. 6 @ 65kg, 5 @ 70kg, 4 @ 75kg, 3 @ 80kg
4. 110kg failed jerk
5. 3 rounds:
800m run (Assault runner)
30 wb 12kg
20 Db snatch 25kg
/19:31
6. 90kg (12+8 steps)
Welcome to the community Robin!!
Thanks Tino! ?
The gym was closed on June 1. Snatch Technique Warm-Up A. @ 25/ 27/ 29/ 32/33/ 35 kg (60-82.5%) B. 6 Snatches (29 kg, 70%) 5 Snatches (32 kg, 75%) 4 Snatches (34 kg, 80%) 3 Snatches (36 kg, 85%) 2 Snatches (38 kg, 90%) 1 Snatch (40 kg, 95%) Time capped on the last snatch. C. @ 45/ 48/ 50 kg (97%) D. Three rounds at 80-85% effort… 600 Meter Run (skillmill) 30 Wall Ball Shots (14 lbs) 20 Alternating Dumbbell Snatches (35 lbs) 21:18 Lower back was a bit bothered during the db snatches. Focused more on controlling… Read more »
Look after that lower back! Hamstrings and psoas release are my go too’s ???
https://m.youtube.com/watch?v=W_hr7X5oXzM
I will! Thank you ☺️