Mobility, Activation and Warm-Up
Overhead the Shoulder Barbell Stretch
x 30 seconds per side
Twisted Cross Pec Stretch x 30 seconds per side
and then …
Rotate through each movement every 2:00:
Assault Bike
Band Pull Aparts
Row
Banded Walks
(Total time: 8:00)
Snatch Technique Primer
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance + Overhead Squat (no tempo)
Snatch Progressions
Every minute, on the minute, for 10 minutes (10 sets):
Hang Snatch
*Sets 1-5 = 1 rep @ 55-60% or 1-RM
*Sets 6-10 = 1 rep @ 60-65% of 1-RM
“Triple Threat”
35-49:
As many rounds and reps as possible in 4 minutes:
135/95 lbs Hang Squat Snatch x 4 reps
24/20″ Burpee Box Jump-Overs x 8 reps
Double-Unders x 24 reps
Rest 2 minutes, and then …
As many rounds and reps as possible in 4 minutes:
135/95 lbs Power Clean x 8 reps
Pull-Ups x 16 reps
Rest 2 minutes, and then …
As many rounds and reps as possible in 4 minutes:
Row 250 Meters
Toes-to-Bar x 15 reps
50+:
As many rounds and reps as possible in 4 minutes:
95/65 lbs Hang Squat Snatch x 4 reps
24/20″ Burpee Box Jump/Step-Overs x 8 reps
Double-Unders x 24 reps
Rest 2 minutes, and then …
As many rounds and reps as possible in 4 minutes:
95/65 lbs Power Clean x 8 reps
Pull-Ups x 16 reps
Rest 2 minutes, and then …
As many rounds and reps as possible in 4 minutes:
Row 250 Meters
Toes-to-Bar x 15 reps
Upper Body Accessory Work
Every 4 minutes, for 12 minutes, complete:
Dumbbell Curls x 10 reps per side @ 3030
Dumbell Bench Press x 15 reps @ 30X0
Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.
Optional Additional Row Session
Eight sets of:
Row 500 Meter Rows
Rest 60 seconds
Optional Additional Gymnastic Session
Complete:
Max Unbroken Ring Muscle-Ups
and then …
Five rounds of:
Assault Bike x 15/12 calories
Ring Muscle-Ups x 45-50% of Max Unbroken
*If you only have 1 ring muscle-up then complete the workout with 1 ring muscle-up.
*If you don’t have ring muscle-ups, then complete the following:
Four sets of:
Muscle-Up Transition with Feet on Box x 1-3 reps
Rest 20 seconds
Static Ring Hold x 20 seconds (may use feet to assist if needed)
Rest 20 seconds
Back from vacation
Hang snatch 70/75#
Used 85# for snatch part of conditioning 2 rounds, 95# for cleans 2+3, 1 plus row and 3 TTB. Pull ups not good at all today
MAW done Still hotel gym so I had to modify Presses from receiving: all set with only the barbell, no lifters. Snatch balance + OHS: built from 25 to 40 kg. Stayed light because I couldn’t drop or fail Hang snatch: 25 and 30 kg. Used “blocks” and tried to work on speed and extension. Conditioning: 1. 2 rounds (30 kg hang squat snatch from “blocks”, 8 burpee bench jump over) 2. 1 + 23 (PC at 40 kg, pull-ups in machine was very slippery) 3. 1 + 255 (Concept 2 rower, TTB UB machine was slippery) Accessory: 8 kg… Read more »
Optional row session:
2:08/2:07/2:08/2:06/2:06/2:09/2:07/2:06
A. 65/75/75
A1. 115/135/145 hips were not ready to squat yet
A2. 105×5/115×5 felt better
B. 2 rds /2+12/1 plus row and 11 t2b second set had to keep breaking
C. Curls 35# bench 50’s
Great job!! How is the body feeling?
Agge 38
H.s.s. To 40 to 50 kg
Wod rx
A 2 rnds
B. 2 rnds 10 pull ups
C. 1 rnds + 10 ttb
Solid work Gianni!