Primary Training 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 16 minutes (8 sets) of:
Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Sets 7-8 = 1 rep at 95+%
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
C.
“Heavy Grace”
For time:
30 Clean and Jerks (205/145 lbs)
D.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 10-12 Strict Dips @2011
Station 2: 10 Narrow-Stance Front Rack Kettlebell Squats
Station 3: 6 Weighted Supinated-Grip Strict Pull-Ups
Station 4: 10-12 Alternating Pistol Squats
E.
One sets of:
100 Banded Triceps Extensions
Make them fast and minimal breaks.
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.
Three sets of:
Single Leg Glute Bridge x 10 reps @ 3011
Rest as needed
B.
Three sets of:
Glute Ham Raises x 10 reps
Rest as needed
C.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – V-Up x 30 seconds
Minute 2 – Hollow Rock Hold x 30 seconds
Minute 3 – Russian Twists x 30 seconds
Assault Bike Conditioning Option
Six sets for times of:
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
15/10 Calorie Assault Bike
Rest 60 seconds
How long can you keep these intervals sub 3 minutes?
Rowing Endurance Option
For times:
Row 6000 Meters @ 10k PR pace
Rest 2 minutes
Row 4000 Meters @ 10k PR Pace
Rest 2 minutes
Row 2000 Meters @ 10k PR Pace
Woke up late this morning so got through as much as I could before I had to go to work! A. Power Snatch: 95,100 105,105 110 115 115, 120x (dropped straight into a squat snatch), 120 C. Heavy Grace @ 135# – 8:55 ***this is 80% of my clean and jerk so maybe should have scaled back to 125# ? B. Back Squat: Was able to work up all the way to 2 singles at 90%, failed the 3rd attempt… back squats are the one movement where my strength is extra slow coming back….definitely still get a pinch in the… Read more »
Nice work Holly! Be careful on those back squats. We don’t want you re injuring your hip.
A.
Did high hang Snatches instead, up to 245
Hip strike has been hurting lately on Snatches. Not sure what it is, might be a strain in my lower abdominals.
B. Back Squat
225, 275, 315, 350, 375, 395,
Did some extra singles up to 425 for a Pr!
C. Heavy Grace
3:58
Holy quads..
D. Emom done
E. Done
Yeah buddy!! Congrats on the PR and great work sneaking under 4 on “Heavy Grace”!
AM.
Rowing Endurance
6k 23:49, avg pace 1:59/500m. 4k 17:08, avg pace 2:08/500m. 2k 7:51, avg pace 1:57/500m
SAO
A. Done
B. Done
PM.
Primary
Warm up done
A. 155-155-175-185-195-205-210 (+10 PR!)
B. 190-225-260-296-310-330-310-310.
I have never accumulated 6 reps above 300lbs in one day, this is a huge breakthrough for me
C. Scaled to 185, 3:52
D. Done, 10 Dips, 53lb Close Stance KB FR squats, 53lb Pull UIps, 12 Pistols
E. Done. Love the pump
Crushing it buddy!! Congrats on the PR! What’s more important is how consistent you are hitting those top end weights. Great work!
Thanks Tino!! Recently I’ve stepped up my recovery and nutrition and it’s making a huge difference. Coach Hunter has been helping a lot too. I’ve been pushing really hard, I want to qualify to Wodapalooza
A. 150/170/180/190/ and then missed 200(which is my current PR) both times, warm-up felt good and so was aiming for 205, but not today, got the bar overhead but didn’t quite have the pop to punch it out.
B. Skipped
C.14:45, got 4 reps in at 205 then started missing cleans so dropped to 185, miserable but the push jerks really started clicking the last 10 reps or so.
D. 12/53# Kbs/ 20lbs/ subbed GHD for the pistols
E. Done
Any video of your misses at 200?
I took video to watch back but deleted it afterwards
Jumped in with class this morning. Then did everything else.
A. 135/150/160/165…failed 170 like 3 times. Snatches were off today. Half of them were squat and half of them were fails. My pull felt strong but I felt like the bar was just crashing on me.
B. 190/230/260/300/315/330/315/315
C. 3:01. My goal was to go sub 3:00 but I couldn’t get that last rep in ? still pretty happy with it.
D. Wore a weighted vest for this
E. Done
Strength accessory done.
I know snatches weren’t great but you made up for it on the conditioning! Great work!
On your snatches continue to pull the bar back and be more aggressive with the punch. I like to have athletes really focus on being aggressive with pulling back hard and punch the bar aggressively when they’re hitting powers.
Thank you. I’ll remember that next time!
– warm up done
– power snatch to 85kg
– squat was shit… short night…
– heavy grace : 5’24. Sub 5 next time! 1st time doing this.
– D. ok with 12 ring dips, 10 2x24k KB narrow squat, 6 strict pull up with 15k plate, 12 pistols.
– core from SAO with 30sec of V Up, Hollow hold and russian twist.
Bad but gets sleep? Hope it’s better tonight!!
Short cause it is warm here. But no excuses I will redo squat tomorrow!
No need to redo just be careful not to rush into heavy squats without warning up
A. Up to 185#
B. 225×5/265×5/305×3/345×2/365×2/385×1/365×2/365×1
C. 8:58
D. 12 ring dips/53# kb squats/20# vest sup pull-ups/pistols to box
E. Done
SAO
A. Done
B. Done
C. Done
Warm up done
A. 75-92.5kg
B. 90-107.5-125-140-150-157.5-150-150kg
C. 5:28
D. Did this as emom
Dips 10
Squats 2 x 16, 20, 24, 24kg
Pull ups 10-10-12.5-12.5kg
Pistols 10
E. Done
Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% – 205 *Set 2 – 5 reps @ 65% – 235 *Set 3 – 3 reps @ 75% – 275 *Set 4 – 2 reps @ 85% – 315 *Set 5 – 2 reps @ 90% – 330 This felt pretty good. Its been a long time since I had above 75% on my back. Every 2 minutes, for 12 minutes (6 sets): Power Snatch with a 3-Second Pause at Mid-Patella *Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch –… Read more »
Good to see you were able to hit today hard. It’s been a minute since you’ve got through all your work without issues.
Hope you have a great time at the wedding!
B) 215/255/285/305/325/345/365/345/345
A) 165×2/185×2/195/205/210/215
C) 5:13
D) Done – 12 dips, 62# kbs for the squats, 30# for the chins, 12 pistols
E) Done
SAO
A) Done
B) Done with 10#
C) Done, did supine GHD holds instead of hollow hold, 20# med ball for the twists
A. Every 2 minutes, for 16 minutes (8 sets) of: Power Snatch *Sets 1-2 = 2 reps @ 185# *Sets 3-4 = 1 rep @ 205# *Set 5 = 1 rep @ 220# *Set 6 = 1 rep @ 230# *Sets 7-8 = 235# (posted on FB group) B. Every 2 minutes, for 16 minutes (8 sets) of: Back Squat *Set 1 – 5 reps @ 225# *Set 2 – 5 reps @ 265# *Set 3 – 3 reps @ 305# *Set 4 – 2 reps @ 345# *Set 5 – 2 reps @ 365# *Set 6 – 1 rep… Read more »
Haha “raw dog”
Solid session! Good to see you get a good session in today without having to make any adjustments!