Primary Strength Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-8 = 1 rep @ 80% of 1-RM Snatch
*Sets 9-11 = 1 rep @ 85% of 1-RM Snatch
B.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 3 reps @ 85%
*Set 6 – 4 reps @ 80%
*Set 7 – 5 reps @ 75%
*Set 8 – 6 reps @ 70%
Primary Conditioning Session
For time:
Row 500 Meters
30 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
Row 500 Meters
Big sets are only effective when you limit transition time. Push the pace, but also understand that smaller sets may be more beneficial if you manage rest accordingly. Empty the tank on the final 500 meter row!
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.
Strength Accessory Option
A.
Four sets of:
Front-Racked Kettlebell Alternating Reverse Lunge x 20 reps @ 30X1 (10 each leg)
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 90 seconds
B.
Every minute, on the minute, for 10 minutes (5 sets) of:
Minute 1: Toes-To-Bar Candlestick Press x 6-8 reps
Minute 2: Straight Body Crunches x 20 reps @ 1010
Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
20/15 Calories of Assault Bike
Hit these hard! A good goal would be to keep these intervals under 30 seconds.
Aerobic/Gymnastics Option
Complete as mamy rounds and reps as possible in 30 minutes of:
20/15 Calorie Assault Bike or Bike Erg
150-Foot Front Racked Carry (32/24 kg KBs)
10 Front Racked Kettlebell Squats (32/24 kg KBs)
5 Weighted Strict Pull-Ups (25/15 lbs)
10 Tempo Ring Dips @ 2111
5 Strict Toes-to-Bar
10 Push-Ups
Aerobic/Gymnastics to start the session 3 rounds, 20 cal bike, 50 ft carry. This was wrecking me for some reason, ring dips were amazingly difficult. Possibly from the 90+ strict HSPU on Wednesday? And the Muscle Ups? Strength A. 1-2, 195 3-5, 210, 6-8, 225 9, 245 10-12, 255 Last sets were supposed to be 240, but was feeling good so I upped it a bit. Added once more set because I didn’t like my lift on set 11, finished on a real solid lift at 255, felt great. B. 295×3 315×3 345×2 365×2 365×3 365×3 345×4 315×5 295×6 Done… Read more »
AM session Snatch warm up: done A. 190/210/225/240 (one miss at 240) B. 275×3/300×3/320×2/340×2/340×3/320×4/315×5/315×6 ***squats have been feeling really good lately so i figured I would push it a little bit toward the end. Technique wasnt compromised at all. ?? Conditioning 10:10 Strength wccessory A. Done with 35# kettlebells PM session 30 minute amrap 20 calorie bike erg 150ft kb front rack carry 10 kb squats 70# 10 weighted pull ups 25# 10 tempo ring dips 20 hollow rocks 10 tempo deficit push ups 21X1 (used kettlebells) *i dont know how many rounds I got. I just tried to move… Read more »
Session 1: Morning
Parts A and B. complete with no misses. Working off 200# snatch and 355# Back Squat
Session 2: Afternoon
Primary Conditioning: 13:43 -> Split up CTB into sets of 6, Thrusters into sets of 3. Thrusters were heavy for me.
Accessory Strength: Part A w/ 16kg KBs in front rack. Concentrated to really do 3sec down.
Training. With the assault bike made a little game haha with it. In each set my goal was x rpm try to as high as I could
This is a new book. Old book haha since I was 5 grade studying Christianity haha or was supposed to. Hence the cross
Strength :
A) 70/75/80/85
B) 126/135/144/153/153/144/135/126
Aerobic gym : 5 rounds + 10 squat did more for quality.
9 am
AB.
48”+-52” not good
11am
A.
2×68 kg 3×73 kg 3×78 kg 3×82 kg
B.
112-120-130-136-136-130-120-112 kg
Primary
10:56
C2b 10-10-5-5
Th. 10-8-6-6
C2b 10-8-6-6
Aerobic- gymnastics at 6 pm
Body feeling good this week on the new cycle??
A: 45-50-55-60kg did 10kg lighter than supposed to. still can’t hook grip. technique work with pause at receiving. B: 95-100-106-113-113-106-100-95kg felt super heavy. lower back still fried from wednesday deadlifts. C: 9:52 paced the first row to 2:00 c2b 9-8-7-6 thrusters 10-7-6-7 c2b tried to go for 5’s but it was all over the place with couple no reps (any tips on how to get better on them under fatigue?) tried to go hard on the last 500m but had nothing left and finished just under 2:00 my goal was to finish under 10 min. made it. I’ll call a… Read more »
Great work going Sub 10! We have an awesome gymnastics program that could really help with things like your CTB. Travis is an awesome coach and it would fit well into the Athlete Program.
Here is a great article from Travis om CTB Pull-Ups:
https://invictusfitness.com/blog/getting-butterflies-thinking-butterfly-chest-bar-pull-ups-2/
PSS.
Snatch technique done
A. 40/45/50/55kg
B. 80/85/90/95/95/90/85/80
PCS.
14.30 with 50 kg thrusters and those were all theway to hell for me
SAO.
A. Done.
B. Done scaled with Just strict Toes to bar