Mobility, Activation and Warm-Up
Over the Shoulder Barbell Stretch x 30 seconds per side
Twisted Cross Pec Stretch x 30 seconds per side
and then …
Double LAX Ball to T-Spine x 60 seconds
and then …
Two sets of:
30 Seconds PVC Pipe Pass Thru’s
30 Seconds Deep Squat Progressions
30 Seconds Lateral Banded Walks (right)
30 Seconds Lateral Banded Walks (left)
30 Seconds PVC Pipe Press into Overhead Squat
30 Seconds Ring-Rows
Snatch Technique Primer
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
and then …
Snatch Progressions
Take 10 minutes to build to your 70% snatch followed by …
Every minute, on the minute, for 10 minutes:
Interval 1 – Row x 45 seconds
Interval 2 – 3 Snatches @ 70-75%
Record total number of calories rowed.
Conditioning Intervals
Three sets of:
Row 500 Meters
Hang Squat Cleans x 7 reps
Rest 2 minutes
35-49:
155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
Push HARD on these intervals.
Upper Body Accessory Work
Four sets of:
Single-Arm Dumbell Press x 6-8 reps per side @ 21X1
Rest 60 seconds
Bent-Over Dumbbell Rows x 8-10 reps @ 20X1
Rest 60 seconds
0-10 lbs Bent-Over Reverse Flies x 20 reps @ 20X0
Rest 60 seconds
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.
Additional Optional Row Session
Every 10 minutes, for 20 minutes, complete (2 sets):
2,000 Meter Row
Additional Optional Gymnastic Session
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Two sets of:
Speed Swing x 8-10 reps
followed by . . .
Two sets of:
Peek-A-Boo Swings x 5-6 reps
followed by . . .
Option 1 –
Ten sets of:
Muscle-Ups x 2 reps with perfect mechanics
Option 2 –
Ten sets of:
Ring-Dips x 2 reps with perfect mechanics
OR
Stationary Dips x 2 reps
Snatch balance 40/60 kg
Wod 1 81 kal (bilanciere 55kg)
Wod 2 2.57/2.47/2.55
SN BAL = 65/95/115/135
ROW PLUS SN @ 135 DONE
CONDITIONING = 2:47/2:37/2:36 ALL HCLN UB
PRESSES AND ROWS 45/ 10 LBS REV FLIES
MAW done
Snatch balance: 30-35-40-45-45 kg. PR with 5 kg, but I felt slow, uploaded my last attempt.
Snatch progressions: built to 40 kg (86%, because my 1-RM is so low), uploaded 2 attempts on FB
EMOM: Row 14/13/13/13/13=66 calories. Ended up doing Power snatches at 40 kg, felt okay.
Conditioning:
1. 3:09 (Row 2:00, UB)
2. 3:23 (Row 2:01, 4/3)
3. 3:28 (Row 2:01, 4/3)
Tough!!
Accessory: Presses and rows with 15 kg DB/DBs, 1.5 kg plates for the reverse flies
Perhaps optional later today.
Fantastic job Marie!!!
Thank you! All training is paying off 🙂
I did the optional row tonight and got 8:43 (same as my PR time) and 8:46. Happy with that!
Not so happy with the RMU practice though as muscle-ups were not happening today. Swings felt good, but I think my arms were a bit tired from the pressing movements earlier today.
Sn: 180
Sn OTM: 1233 meters @ 180. Ouch
Row SC: done. Went hard but didn’t time.
Nice work Brent – crushed that snatch portion!
It wasn’t easy and was a metcon in a deceptive way. Tough at 70%
A. 95/115/115/115/115
A1. 125
B. 82 cals ans all power snatches at 125#
C. Did hang powers at 135
1. 2:21
2. 2:19
3. 2:15
D. 45’s for single
50 row
5# for reverse flys
Snatches looked good today!!
MAWU) done
Snatch balance) 2’s @ 135#-165#
Row + snatch) 76 cals (15/16/15/16/14), snatches @ 155#
Condo) 2:28, 2:31, 2:33
Accessory work) done (only time for 3 rds)
Well done on that conditioning piece – love too see your times to similar!
DMA done
A. Snatch balance to 105
B. Total row 70 cal (consistently 14). Snatch 100#
C. 3:00 each round (row 2:04/2:02/2:03). Did SC not HSC cuz my hand was hurting to hook grip (callous issue I think)
Great job with your calories – that is a lot!