Mobility, Activation and Warm-Up
Pec Smash x 30 seconds per arm
Shoulder Smash x 30 seconds per arm
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Prone Plank Hold
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Squat Rocks (focus on getting as much ankle flexion as possible)
Followed by …
One set of:
Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Gymnastic Skills & Drills
Two sets of:
Baby Butterfly Pull-Ups x 5-10 reps
Work on having a smooth rhythm and then …
Six-Eight rounds, not for time, of:
25 Double-Unders
5-8 Pull-Ups
(your choose to make these kipping, butterfly or chest-to-baar)
5 Sandbag Cleans (medium weight)
Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep
*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)
2018 Age Group Qualifier Event 4
Complete as many rounds as possible in 5 minutes of:
9 Handstand Push-Ups
6 Burpees
3 Snatches
35-54:
165/115 lbs
55+: 115/80 lbs
You can read the full workout description here
Posterior Chain Accessory Work
Three sets of:
Banded Hip Thrusts x 30 reps (fast)
Rest 60 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Optional Additional Assault Bike Session
Every 2 minutes, for 30 minutes, complete (15 sets):
30 Seconds of Assault Bike
Record total amount of calories.
C/J only did the clean and 1 jerk—ribs don’t like bringing the bar down. Built up to 120 for last sets.
Wod: used 95# for snatch 2 rounds plus 7.
Rib/scapula not loving hspu or cleans or pull-ups yet
A day behind so Wednesday morning training.
MAW done
Gymnastics: Baby butterflies felt good. Then 8 rounds. DU tripped twice on third round and once one seventh round. PU all rounds 8 reps UB
Sandbag clean “pulls” with 88 lbs
C&J: built from 46 kg to 56 kg. Uploaded a few clips.
AGOQ 18.4: scaled snatches to 35 kg, really sore in my hands and sore shoulders. And 115 is more than my 1-RM… (need to work on snatches for sure). Got 39 reps. ?
Accessory completed.
AAB later today! ?
Great job Marie!
Thanks! Assault Bike session was 8/8/8/9/9/10/10/9/9/9/9/9/9/9/9 =
Total 134
Total incl rollovers 149
A. Done DU’s felt good
B. 155/165/175/175/185/185
C. 45 reps 1 more than I did in 2018. That’s 90% of my 1rm snatch I almost can’t wait to move up to 55 age group!
D. Done
Yay! Nice improvement Tom!
MAWU) done
Gymnasty) done – 8 rds of 8 C2b, 100# sandbag
C&J) 75kg – 101kg
Condo) “2 rds” (last snatch ~5:10)
Accessory) done