Option 1 –
Dynamic Mobility, Activation and Warm-Up
Banded Pass Thrus x 15 reps
and then …
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Every 60 seconds, for 3 minutes, complete:
Tall Snatch x 2 reps (work on speed under the barbell)
and then …
Every 2 minutes, for 12 minutes, complete:
High Hang Snatch x 2 reps
Sets 1-2: 65% of 1-RM Snatch
Sets 3-4: 70%Â of 1-RM Snatch
Sets 5-6: 75%Â of 1-RM Snatch
Build over the course of the 6 sets
Every minute, on the minute, for 3 minuts:
High Hang Snatch @ 75+%Â of 1-RM Snatch
B.
Back Squat
x 5 reps @ 70% of 1-RM
x 3 reps @ 80%
x 1 rep @ 85%
x 10 reps @ 70%
Rest 2 minutes between sets
C.
35-54:
Four sets of:
Double-Unders x 60 reps
Thrusters x 14 reps (95/65 lbs)
Chest-to-Bar Pull-Ups x 14 reps
Rest 2 minutes
55+:
Four sets of:
Double-Unders x 60 reps
Thrusters x 14 reps (65/45 lbs)
Chin-Over-The-Bar Pull-Ups x 14 reps
Rest 2 minutes
Go hard on these! I want you pushing the pace on these sets. Make sure your bar is set up near the pull-up rig and minimize transitions.
D.
Three sets of:
*Glute Ham Raises x 5-6 reps @ 4111
Rest 60 seconds
Banded Face Pulls x 10 reps
Rest 60 seconds
*Band Assisted Glute Ham Raises
Option 2 –
19.1 Repeat (Please see the warm-up and strategy notes on the February 22, 2019 session)
Optional Rowing Session
Three sets of:
Row 1000 Meters @ your 2k PR pace
Rest 4-6 minutes
Romwod
DMAâś…
A1. 55,60,65#
A2. 90,95,100#
A3. 105,110,115# (85%)
B. 169,185,195, 10@160#
C.
1- 1:49, DU’s messy, Thr. UB, C2B 10-4
2- 1:45, DU’s messed up once, UB, 9-5
3- 2:00, DU’s messed up once, UB, 6-4-4
4- 1:55, DU’s messed up once, UB, 6-4-4
D.âś… red band
Optional: still no joy in rowing. Rowed outside in windy conditions and it felt really hard!!! I’m thinking the wind affected the fly wheel ??‍♀️
My 2K pace is 1:56/500m
1- 3:51.5 pace: 1:55.7
2- 3:50.8 pace: 1:55.4
3- 3:51.0 pace: 1:55.5
AM- 19.1 redo
251 Friday/ 264 today
PM session
Weights only
A. T SN = 75/75/95
A2= HHSN X2= 120/135/145
A3= HHSN X1= 145/150/150
B. BS = 295×5, 325×3, 355×1, 295×10
Will try to make up c and rowing this week. Coach would that be ok to do Thursday?
I’m still coughing from my cold this weekend so I only did the non intense training. A1. All sets at 25 kg. Felt really good today! A2. Worked from 29 to 34 kg. These also felt really good. Did all without dropping the bar between reps. A3. 36 to 40 kg (which is a PR with 2 kg) and I hit all. A really good snatch day! Now I really want to increase the weights on my Snatches. When I have enough courage I will upload a clip of my Snatches on Facebook? B. 62 up to 76 kg and… Read more »