February 4, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller x 30 seconds
Foam Roll Lats x 30 seconds per side
PVC Pipe Pass Thrus x 15 reps

and then …

Dead Bug Paloff Press

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x 10 reps per side

and then …

Two sets of:
Standing Single Arm Bottoms Up KB Press x 5 reps per arm
KB Swings x 10 reps
KB Thruster x 15 reps

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch Grip Push Press + 2 Overhead Squats

Build over the course of the 6 sets.

and then …

Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-7 @ 80% of 1-RM Snatch
*Sets 8-10 @ 85% of 1-RM Snatch

The goal is to try to power snatch 85% of your 1-RM Snatch. If you are unable to power snatch 85% of your 1-RM Snatch – Treat this as a snatch double.

B
Every 2 minutes, for 10 minutes (5 sets):
Back Squat

*Sets 1-3 = 5 reps @ 65%
*Sets 4-5 = 5 reps @ 70%

C.
35-44:
For time:
10-9-8-7-6-5-4-3-2-1
Chest-To-Bar Pull-Ups
Squat Snatch (135/95 lbs)

45-54:
For time:
10-9-8-7-6-5-4-3-2-1
Chest-To-Bar Pull-Ups
Squat Snatch (95/65 lbs)

55-59:

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For time:
10-9-8-7-6-5-4-3-2-1
Chin-Over-The-Bar Pull-Ups
Squat Snatch (65/45 lbs)*
*Can receive in a power snatch, then lower into a full squat

60+:

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For time:
10-9-8-7-6-5-4-3-2-1
Chin-Over-The-Bar Pull-Ups
Squat Snatch (55/35 lbs)*
*Can receive in a power snatch, then lower into a full squat

Note:
Play this one smart. It would be advantageous to break this one up in the early sets since you will definitely feel this in your grip. The goal should be to stay smooth with your pull-ups. If you feel yourself lose rhythm then drop down and reset, there is no need to hang onto the bar longer then needed.

We’ve been practicing barbell cycling for the past few weeks so you should know how to attack these snatches. Try setting up with a slightly wider stance so you don’t need to constantly be moving your feet each rep.

** If your shoulders are feeing extra tired then please do the following rep scheme: 10-8-6-4-2 **”

D.
Three sets of:
Kneeling Paloff Press

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x 10-12 reps
Rest 15 seconds
Ab-Wheel Roll-Outs x 12-15 reps
Rest 60 seconds

Optional Rowing Session
Four sets for times of:
Row 1500 Meters
Rest 60 seconds

Note times for each set. You should treat this as four quarters of a race – you’ll come out strong, settle in, push hard in your third set to maintain your aggressive pace, and then trust your conditioning and mental fortitude to carry you to the finish in your fourth and final set. If you do this successfully, you should see a SLIGHT drop off each set, but your pacing should be pretty consistent while your perceived rate of exertion increases throughout.

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Beth Bennett
Beth Bennett
May 10, 2019 3:37 pm

A. PS + Sn up to 108#
B. 150 and 160

Tweaked knee slightly two Wednesdays ago strangely enough on deadlifts. I’ve been monitoring it and it felt off today during the snatches and last set of backsquats so I decided not to do squat snatches in the metcon. Did 60 second sandbag holds and 10-8-6-4-2 C2B. My pulling muscles were still fatigued from Saturday so those weren’t the best either.

Joshua Decausey (40-44m )
Joshua Decausey (40-44m )
May 10, 2019 3:20 pm

DMA) done
A1) 95
A2)185,,205,215,225,225,225
A3)155,155,165,165,175,175,185,195,205 (pretty sure both were squat snatch on the last one)
B)255,255,255,275,275
C)12:43/ this got bad!!
In broken on c2b
Squat snatch 8/2,4/3/2,4/2/2,4/3,3/3,5,4,3,2,1
D) done

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 3:37 pm

Great job today Joshua! Made some comments on your videos!

Amber Nollen (40-45)
Amber Nollen (40-45)
May 10, 2019 3:11 pm

Changed things up just a bit to let my “slightly” tweaked teres minor, hanging is really the worst thing. Snatches and overhead squats made me nervous, but were fine 🙂
Anyway…
A:Max snatch is 105#
press in recieving with 35#
Sgpp+2ohs up to 85#
Power snatch + snatch up to 85#

B: 165#
175#

C: since hanging is bad news bears…did my class wod
“Chris kyle”
3rds
40 kbs
40 box jumps
40 thrusters @ 45#
40 feet elevated pushups
24:58

Galdric Baisset M 37 1,76 94kg
Galdric Baisset M 37 1,76 94kg
May 9, 2019 3:46 pm

SB LIII got me going to bed late…. Will do the work tomorrow

Michael Rider - 47/5’8”/162
Michael Rider - 47/5’8”/162
May 9, 2019 3:46 pm

Holding off on the lifting due to knee issue from Saturday.
D. Done
Optional Row: 5:59, 6:11, 6:15, 6:07

Kristin Johnson (45-49)
Kristin Johnson (45-49)
May 9, 2019 3:46 pm

Warm up done
A1. Done, 15#
A2. 45/50/55/60/60/65
A2. 40/40/45/45/50/50/50/55/55/60. I wanted to see if I could get the 60# as these felt the best they have ever felt today. Nice and snappy. I got it 🙂
B. 75/75/75/80/80/80. These felt easy too, maybe should have gone heavier? Just went off the percentages.
C. 13:18, with 45#. That was a tough one!
D. Done,

Marie (41 y, 165 cm, 57 kg)
Marie (41 y, 165 cm, 57 kg)
May 9, 2019 3:46 pm

A1. 22 kg/25 kg/25 kg (failed last rep in last set) A2. 30/35/40/45/47/50 kg. Hit all reps and sets. A3. 32 to 38 kg. One of my biggest weaknesses. I can probably power snatch more than squat snatch. However working with my squat snatch and it’s feeling better and better. B. 58 kg and 62 kg. Felt very easy. C. 26:02 min. Worst workout ever (?) with two of my weaknesses in the same workout. Decided to just take it slow and go through it. CTB – I can do one rep butterfly, but not connect two. I did five… Read more »