Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Spend 5 minutes with a double lacross ball working on your t-spine
At the 5:00 mark, complete:
Two sets of:
Pass Thrus in a Squat x 10 reps
T-Spine Pulse on Bench x 30 seconds
At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every 60 seconds, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 3 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep
*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch
C.
35-54:
“Al”
For time:
40 Deadlifts (185/155 lbs)
30 Strict Handstand Push-Ups
20 Power Snatches (135/95 lbs)
10 Ring Muscle-Ups
55-59:
For time:
40 Deadlifts (155/135 lbs)
30 Push-Presses (95/65 lbs)
20 Power Snatches (95/65 lbs)
5 Ring Muscle-Ups/5 Ring-Dips
60+:
For time:
40 Deadlifts (155/135 lbs)
30 Push-Presses (85/55 lbs)
20 Power Snatches (85/55 lbs)
10 Stationary Dips
Note:
Al Police has a workout in honor of him! These are a few of his favorite movements that he not only loves but excels at! Enjoy this fun one and make sure to post your times and thoughts about the workout!
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Chest-to-Bar Pull-Ups x 6-8 reps
Minute 2 – Reverse Snow Angels
x 15 reps
Minute 2 – Hollow Rocks x 30 seconds
Optional Session (Best performed 3-4 hours between sessions. Only add this session if if your schedule allows you to do a double session or do this session instead of Part C if your focus is not on the Open).
Every minute, on the minute, for 5 minutes:
5 Supinated Grip Barbell Rows + 5 Sandbag Toss
Followed by …
Three sets of:
Sandbag Squat x 10 reps
Rest 90 seconds
Followed by …
Three sets of:
Harness Bear Crawl
x 25 meters with max weight
Rest 90 seconds
delayed entry -did this today Thurdsday 2/1 great warm up.. <3 A1). 38 lbs,43,48 A2) C/G OHS: 73 lbs,78,83,90 B). P/S+S: 68 lbs,73,78,83 C) DNF .. sorry AL .. I did split snatch couldn't P/S the weight but at 12 reps in I went to snatch and something at the top of my quad nearest my hip flexor Popped it hurt so much .. 🙁 Sorry Nicole I really tried to finish the the other things but I couldn't the muscle would either Snap or cramped so I called it a day and Im going to apply ice and hope… Read more »
“Al” the Beast Police: 7:24
Fun workout Nichole! And we had a great crew today to join in the fun! Rep scheme: 20/10/10 in 1:04; 12/8/5/3/2 finished about 2:36; singles on Snatch and had 1 miss and a couple near misses finished at 5:06; took about :25 rest and was able to go 3/4/3 on RMU. I was shocked how well the MU went! The snatches were probably the most challenging coming off the Strict hspu!
Running a day behind on programming
A. Did with just bar still. Work in progress
B. 145-185. No misses
C. 6:22.
DL – 30/10
STHSU- 20/10/5/3/2
Snatch- all singles
MU- 4/4/2
D. SC2B-8
Rest complete
Short on time today
B. 85 – 100
C. Was the men’s deadlift weight disproportionate to the ladies’ because Al’s training partner is Cheryl?
DL 10, 10, 6, 8, 6
SHSPU: 5, 5, 5, 5, 3, 3, 2, 2
Snatches: singles, done with this at 8:00 minute mark
BMU : singles, done at 12:29
Didn’t have time to warm up to ring muscle ups. Going to work on them tomorrow. Overall happy with improvement on BMUs
lol these are actually breakdowns of weights I used from the Games site from various deadlift workouts! But also yes 🙂
300m jog, 100m walk, dynamic warm up, running drills, sprints the straight away, jog the curve, x4. Barbell warm up. A. Press in Clean (Sots Press) x 3 reps – 20/25/25kg Clean Grip Overhead Squat x 3 reps – 25/30/35kg Snatch Balance x 3 reps – added this in first time, 35/35/35kg. This is exactly what I need, Nichole! B. Power Snatch + Snatch x 1 rep 35/35/40/40/43/43/43/48/48/48kg. Got tired on the 9th set, missed the power snatch and swung the snatch. Sat for a good 5 minutes for the last set. Ended up OK. Other lifts were good today… Read more »
A. Looking forward to growing out of the 15# bar. 🙂
B. Not going to lie- they were more like power + power. I continue to struggle with these.
C. 155#, 2 mat kipping, 70# snatches (85# is my 1 rm), jumping ring mu
Optional
Used a 70# d ball. Tossed about 4’
Wanted to try my new sled. Used 80#
Hope you are well Page and feel free to post videos to the FB group for feedback!
I will try to remember to record more often.
A: up to 40# on both moves. I have a love hate relationship with these. They have made my reg ohs so much easier, but man! B: Worked up to what felt good today. Up to 85# squat snatch and 95# power. C: was super pumped for this workout…then had something super scary happen on my 40th deadlift. Instant terrible headache. Realized it was whays called a lifters headache. Started at base of skull and instantly wrapped to both temples. Told my nurse workout partner to watch me and call 911 if i passed out. I got clammy and shaky.… Read more »
Super scary! How are you feeling now? Has that ever happened before?
Feeling totally fine now! And no, never before. I think it was a perfect storm situation. I have a pretty crazy reverse cervical curve, (caused ny landing on my neck doing back flips as a kid), traps were a little taxed from the snatch and overhead work (even though i tried to not overuse them) and on my last few reps of the deadlift i could feel myself looking up. So note to self…keep sets smaller on deadlift and head neutral.
A. Shoulder and Thoracic mobility routine. Starting to make some small progress. I can now dead hang from a bar without discomfort. B. Power Snatch doubles to 145, then singles at 150 and 155 (1RM=165). Then did some behind the neck jerks with snatch grip to 205. C. 9:20. 115# power snatch, Rx on the rest. DLs 12/12/10/6. sHSPUs 22/8. Snatch singles slow. MUs 4/3/3. This went better than expected. I killed the HSPUs – best they’ve ever felt. In hindsight, I could have pushed this one harder. D. Done. 20# vest for C2B. Off tomorrow to head back home… Read more »
Awesome to hear about the handstand push-ups!
Mobility done
A1) 95#, up 20# from last week
A2) 145#,155#,165#,185#
B) set 145#,145#,155#,155#,165#,165#,175#,175#,175#,185#
C)10:28 RX! Wanted to be under 10min but I am very happy with this considering I struggle with Strict hspu& ring mu
Deadlift 20/10/10
Strict hspu 5/5/3/2/3/2/3/2/3/2
Power snatch singles
Mu 2/2/3/2/1 no misses!
D) done 6 Strict c2b
GREAT JOB Joshua!!!!!
Only had time for B and C today
B: PSN + SN 75-75-80-80-86-86-86-92-92-92kg
C: 8:10
DL 20-10-10
sHSPU 15-6-4-4-2 lost count… ended up doing one extra after adding them up ?
PSN: 5-5-5-4-1 think doing multiple reps made me rest longer
MU: 5-4-1
Happy with today’s training. Thanks for the challenge coach!
Well done Bill, great push and time on Al!
Thanks Coach! I remember a few years ago it took me around eight minutes to do 30 kipping HSPU in a workout, so I was pretty stoked with yesterday’s result.
DMA completed
A1. 45/55/65#
A2. 95/105/115/125
B. 95×2/105×2/115×2/125×2/130×2
C. 11:05
5×8 DL (finished at 2:15)
6/6/5/3/3/2/2/3 SHSPU (finished at 5:30)
4/4/3/3/2/2/2 PS (Finished at 8:00)
2/2/2/1+F/1/1/1 RMU.
D. Completed (6 strict PU each set)
Great work Jean!!!
A. Sots 55/65/70 OHS 65/75/85/95
B. Up to 115. Power snatch goes into starfish mode around 75%. Snatches felt good though.
C. So frustrated. I need to figure out what the hell happened to my MUs. DLs 15/10/8/7. SHSPU took forever. PS singles. Then 0. Ug.
Optional
105 row/60lb bag toss
70lb squat
I think 135 on sled. Could do more.
Optional. 135 row 100 sandbag. 100# sandbag. No sled did10 min . emom 8 thruster at 95
A. 65,85,95
165185,195,205
B. 135,145,155,165
C. 8:10 M46 . Rx DL :56 20/20. SHSPU. 2:28 10/8/7/5. PS 5:37 fast singles. RMU 2/2/2/2/1/1with 1 miss at end
. D. Done
Solid work today Brian! How did you like that optional Strongman session? 🙂
I love strong man work I made a yoke so I try to do extra stuff with that at least 2 times a month or more
PM. D1: c2b strict 8/8/6 D2: done D3: done Did the optional bent-over barbell rows. Sets of 10 at 3011 with a light 95# Yesterday’s assault bike sets. Total cals 157. There is no chance I could have hit 200. I gave full effort. First set 33 cals and then about 25 cals per set after that. That was honestly the most mentally challenging and physically gross thing I’ve done in a while. I felt AWFUL afterwards and it took me about an hour to feel normal again. If I could build up the courage to that more regularly I’d… Read more »
Awesome!! You will love having a personal assault bike! It really does get more manageable the more you do it!
Mobility done
Barbell warmup
A. Sots Press: 65-70-75#
B. Subbed with Snatch Pull + Power Snatch:
95-100-105-110-115-120-125-130-130-130#
C. Tomorrow a group of us are all doing “Al” WOD with Al!
So today did 18.0 instead:
3:19
Ass bike :60 on/3:00 off:
18.0, 17.4, 16.8, 15.4, 15.2, 15.5 = 98.3 cals
Ouch…this hurt! I literally couldn’t have gone any harder on this! ???
D. Done
Optional:
Harness bear crawls x 3 @ 250# on asphalt
That assault session really hurt. I was ruined!
It’s brutal! I have no idea how the men are supposed to hit 200 cals! ?
Maybe if you stay on the bike and pedal while recovering? I still would have been under even with an additional set (which I think would have killed me lol)
Yeah I did reset the bike every 60secs as I was sharing the bike with a partner…so no tick over cals were counted!
So what’s the deal with those tickover cals!? I mean I feel like I earned them! Lol. But I guess in comp you can’t get off the bike until that cal shows up right?
Hah, yup! If I was going alone on those intervals and set the bike program for interval program, the calories would tick over some more even after the 60 secs expires! But since I was hopping off quickly and another person was going, we only recorded what the cals said right as the clock struck 60!
So fast!!!!
Great work Cheryl!
DMA done
A1: barbell only
A2: 30kg
B: 40 , 42, 45 , 48kg
C: did it rx for 55-59 9:18. DL 20,10,10, pushpress 10,4×5, power snatch singels
D: 6 rep band assisted strict c2b
Awesome work Fredrik!
Mobility done
A1. 85/95/105
A2. 115/135/145/145
B. First time snatching in about a month – felt good. Hit my %’s with no shoulder issues.
C. Modified a bit – did 40 DL (185)/30 DB strict press (40)/20 power snatch (135)/10 burpee ring c2b pullups. 9:56
D. Done
That is WONDERFUL to hear!!
A. Done
B. Done Feeling strong on these
C. 6:35. Did 55+ weights but did 10 jumping muscle ups. Some local comps are putting in jumping muscle ups for intermediate divisions so I’m trying to do them when muscle ups programmed. I have HSPU but not strict so I went with the push press (not trying to kill my neck!)
Felt great. This was my kind of workout. Nice to have a good day. With the rowing lately I’ve been feeling disappointed with my conditioning. I needed this kinda workout today!
D. Done, strict chin over bar
You did great today!!! You are doing awesome with your training and are a motivation to so many on the blog!
Thanks Nichole! I need to get some videos up on the Facebook page to get help with some things. But by the time I’m done training, my toddler is waking up and I seem to run out of time! I will get it done soon though!
DMA Done
A. 45,45,65
A2. Missed oops.
B. built up to 125# had 2 misses on the 9th round Snatch.
C. 14:04 – “AL” is a bad man, I know he’s a bad ass and so was this workout for me. On DL went 20/10/10, then wanted to go 15/15 on the SHSPU, but that was not a good idea. After 15 I was just basically doing 1’s and 2’s, Snatches SCALED to 115# my legs felt like jelly from DL, dropped bar after every one. On the RMU did 2’s no fails.
D. Done
lol well said Chris!
Mobility completed
A1)35#(3)
A2)45#/55/65(2)
B)92.5#(2)/100(2)/105(3)/112.5(3)
C)12:13
Based upon my shoulder I modified the workout a bit
x40 DL @ 185#
x30 Strict Press @ 95#
x20 Snatches @ 95#
x10 Burpee + C2B
D)Completed with strict pull ups instead of strict c2b
I received some dry needling in my shoulder yesterday and it feels much better today. Very, very sore but no discomfort today.
Awesome Dean! Yeah, dry needling can definitely make it sore so I am glad you modified the workout to suit your needs!!