Primary Session
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set (by %): 90, 95, 90, 95, 90, 95
B.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
Rest until the running clock reaches 10:00, and then…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 15 reps @ 65-70%
C.
Two sets for times of:
150 Double-Unders
15 Bar Muscle-Ups
30 Burpee Box Jump-Overs (24″/20″)
150-Foot Kettlebell Front-Racked Walking Lunge Steps (32/24 kg KBs)
150 Double-Unders
Rest 6 minutes
D.
Three sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
One set of:
3 Minutes of Banded March
Strength Accessory Option
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – 25 Sumo Deadlifts @ 10X1
Station 2 – 20 Diamond Pike Push-Ups @ 20X1
Station 3 – 10 Bent-Over Reverse Flyes @ 2011 + 30 Second ISO Hold at Top Position
Station 4 – 15 Kettlebell Biceps Curls @ 2111
Station 5 – 12 Banded Muscle Snatches @ 2111
Engine Accessory Option
Every minute, on the minute, for 40 minutes (10 sets):
Minute 1: 20-22/15-18 Calorie Ski-Erg or Burpee
Minute 2: 20-22/15-18 Calorie Row
Minute 3: 20-22/15-18 Calorie Assault Bike
Minute 4: Rest
Running Endurance Option
Ten sets for times of:
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 3 minutes
Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 300 Meters
If you performed this session last week, your goal is to maintain the same pace per set as you held for the 250 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.
A.) Complete. Final Snatches were 135 & 142
B.) Complete. 120-185#, 15 @ 150#
C.) Complete, 17:55, 16:39, used 16kg KB
A. Done, dud final snatches at 105/110/105/110. Felt good, but still getting used to squat snatches
B. Box squats
5@145/5@165/3@190/2@215-2×15@170
They felt better than last week! No back pain this time. I did the glute activation work before!
C. 10:01/9:46 – due dus unbroken, Bmu 9/6 and 7/5/3. I used lighter Kbs, used two 12kgs.
D. Done
Strength Accessory done
Engine work
Done, but I have my scores written in my book which I left at the gym lol.
She lunges and squats pain free! ???
Man not the best day for me. A.) 85/115 high hangs, 125/135 hangs, 140/145/150/155 singles then 160/165 for the last sets. Snatches actually felt great B.) did not back squat C.) 12:30 for the first round. Dubs 2 sets for each, muscle ups 10/5, box jumps moved steady, the lunges were ridiculously hard for me but I did them ? I’m really bad at KB movements. Not sure why. But Felt pretty good……then basically died on the second round. like 16 minutes-ish. I honestly didn’t look. The lunges felt impossible and took so long and then classic the dubs got… Read more »
What do you find hard about the lunges? Did you get any video?
Good days work overall but when no back squats?!?
I can never find a good way to hold them. So I feel like they’re either falling off my shoulders or suffocating me. In this case I think they were suffocating me.
And I’ve been having a problem with My left hip flexor. It’s been okay so I squatted last week but it didn’t feel right when I was warming up. So I chose to maybe save them for later in the week.
A. Every 2 minutes, for 4 minutes (2 sets): Snatch Press from Receiving x 2 reps @ 2111 – 45 / 55 Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch Push Press + Overhead Squat x 2 reps – 95 / 115 Immediately followed by… Every 90 seconds, for 3 minutes (2 sets): High Hang Snatch x 2 reps @ 50-65% – 135 / 145 Immediately followed by… Every 90 seconds, for 3 minutes (2 sets): Hang Snatch x 1 rep @ 65-75% – 155 / 165 Immediately followed by… Every 90 seconds, for 6 minutes… Read more »
Any video of those snatches at 205? You’ll be feeling those lunges tomorrow for sure and I bet you can’t wait to hit today’s work next week ?
Did running endurance this morning
5x 1000 meter with 2 min rest in between
4.13
3.56
4.00
4.04
3.58
Did the gymnastics program this evening.
After tommorow i have my own barbell and will i be able to follow the programm a bit better.
Yeah!! Exciting training times ahead ?
A. 15/20kg
P.Press+ohs 35kg
H.H. Snatch 42,5kg
H. Snatch 47,5kg
Snatch 50/52,5kg
B.
65/77,5/90/102,5
80kg 15 and reps
C. 14:04 BMU 9-6
12:59 BMU 11-4
KBs 2*16kg
In the evening, gymnastics, handstand hold
You turned it around in that 2nd set! What was the difference? Lunge faster?
I hadn’t had the power for a few days, after a 6-minute break, I realized it could really be done faster. I struck harder.
Trust your fitness!
A again didn’t note everything.
High h 90/90kg
Hang 100/110
Snatches 110×2 115×2
120/120/125/125/130/ miss on 135kg
B 120/140/160/190
2x 15 on 125kg
C
10:33/11:06
Bar mu unb
Those lunges just destroyed me! Damn those are heavy!
Last set of du’s was tripping 3 or 4 times
D done
You back squat 200kg for reps. These are light for you 🙂
“You’re fine”
Yes i do, my legs just didnt feel like squatting today. So tought it was better to take it easy on the squats
Ha! Sorry, I meant in reference to the lunges!
Snatch Press From Receiving: 55, 65 Snatch Grip PP + OHS: 75, 85 High Hang Snatch: 85, 105 – this is when I could tell I was kinda sluggish and kept my %s light. Hang Snatches: 125, 140 Snatches: 145, 155, 160, 170, then 175, 180F, 175F, 175, 180F, 180 (my %s were supposed to be 185/195 but body not firing well today, CNS not good) Back Squats: 185, 220, 250, 285 – 2×15 at 220lbs Conditioning: 14:26 – only did one round. Could not find a sense of urgency and everything was slow and heavy. And everything that could… Read more »
I got you… ??
Assault bike conditioning.
30 minutes of:
2 min work 1 min rest nosebreathing only.
Cal:
19-43-63-84-104-129-150-175-197-221
Hr after rest:
?-139-122-121-139-136-142-153-110-135
Back is almost 100% again. just taking it easy on heavy squat and deadlift all other movements are fine.
My hearthrate after recovery was higher than before. Going to start doing these more often (easy to do at home).
Great to see you feeling good again!
Looks like a solid start to your day!!