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.
Take 20-25 minutes to build to today’s 1-RM Snatch
B.
Three sets of:
Pause Deadlifts x 8 reps @ 70%
Rest 2-3 minutes
Pause for 2-3 seconds at the mid-patella, then continue to pull to full hip and knee extension.
C.
Three sets of:
Back Squat x 6-8 reps @ 80%
Rest 2-3 minutes
D.
Five sets of:
400 Meter Run
20 Dumbbell Thrusters (50/35 lb DBs)
20 Burpees Over the Dumbbells (lateral)
Rest 60 seconds
Goal is to keep sets around 4 minutes.
E.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
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.
Aerobic/Gymnastics Accessory Option
For time:
50/35 Calorie Assault Bike
Immediately followed by…
Three rounds of:
12 Bar Muscle-Ups
15/10 Calorie Assault Bike
Immediately followed by…
Three rounds of:
15 Toes to Bar
15/10 Calorie Assault Bike
Immediately followed by…
Three rounds of:
15 Chest-to-Bar Pull-Ups
15/10 Calorie Assault Bike
Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets):
60 seconds of Rowing or Bike Erg
Note calories achieved in each set. Males, you should be looking for 260 or more total calories. Ladies, I would love to see you at 150 or more total calories.
Forgot to post yesterday
AM.
Rowing Endurance
32-32-29-29-28-26-30-31
Total : 237
PM.
Primary
warm up done
A. 135-165-180-195-215-230. Attempted 245 but not even close this week. Happy with 230 🙂
B. 305
C. 285 (same as last week)
D. 4:36, 4:47, 4:52, 4:57, 4:30
Legs heavy today
E. Done. 35-44-53lb KB. 14-14-30lb ball.
Snatch felt rough today… = up to 95kg with no misses but left it there.
Squats done @ 135
Dead done @ 135
Conditioning = 3.25-3.35-4.00-4.20 – ran out of time
Great to see even in a bad day you can still hit 95. Solid work on the conditioning! I like the look of those times!
Session 1
Warm up donne
A. 83Kg Not to much but 1 kg more than my last RM
B. 115Kg
C.115Kg
D. Donne I was not able to keep under 4 minutes after the first set I realized that was no posible than I worked to keep under 5.
3:58/4:15/4:40/4:41/4:50 (I had to broke all the thrusters sets in 3 I won a little bit of time in the burpees).
E. Donne
Session 2
Rowing Endurance Option
28/28/27/29/28/28/27/30 => 225 cals
Aerobic/Gymnastics Accessory Option
Donne=> 24:34 mins Echo Bike (MU all round 2 sets, t2b unbroken, c2b 2 sets)
PR is a PR! Huge congrats dude!
Today’s conditioning was ?! Solid push!
A. Worked up to 130# (90%), missed 135 twice – snatches are off. I am jumping my feet in on my catch and it’s really throwing me off! B. DL @ 175# C. Back squats @ 185# D. Wow. This was very hard, my legs were so heavy and it was really hard for me to keep my head in the game, glad I finished it despite wanting to quit like 5 times. I’m also very awkward with lateral burpees over the dumbbells for some reason! Scaled to 30# DBs 4:53 (15/5 thrusters) 5:30 (10/5/5) 5:43 (12/4/4) 5:56 (10/6/4) 5:37… Read more »
Good job staying mentally strong on today’s conditioning.
Post some video to the FB page of your lifts to see if we can help!
A. Built up to 165. I already posted the videos. Not a good snatch day
B. 225#
C. 260#
D. 4:00 per round hahaha ? I was 4:30/5:13/5:27/5:31/5:30. I wish I could blame the longer 400m but my burpees were sooooo slow. My hips were dead. Oh well. Tomorrow is a new day!
Eat well and get a good sleep tonight. Onward!
SAME. This makes me feel so much better! I only had 1 round even under 5:00 ?
the burpees took my soul hahaha idk what it was. Im pretty sure I laid on the ground for 5 seconds extra each rep
i had the same reaction for the 4 mins haha
PM Session: Every minute, on the minute, for 20 minutes: Minute 1 – Hang Snatch x 1 rep Minute 2 – Snatch x 1 rep Perform both movements at 85-90% of your 1-RM Snatch. Had to shave a few minutes off this to get everything in today – cut it to 14 minutes (7 Sets) 2 @ 185 (86%) 2 @ 190 (88%) 2 @ 195 (91%) 1 @ 200 (93%) No misses or anything – felt very smooth Complete two rounds for time of: 30 Toes to Bar 30/20 Calorie Row 30 Strict Handstand Push-Ups 30/20 Calorie Row 15… Read more »
Crushed the gymnastics today! Awesome work!! Great day all round
Thanks! Feeling pretty solid as the cycle starts to wind down (for me at least). It’s been tough but definitely a good one!
A. Worked up to a 195 power, missed at 205, dropped down and hit a few quick singles at 155 and then 175 to just drill my positions under some weight. B. Going to move these to my Wednesday PM session, I like the DL work but its not a priority for me and I don’t think I’m recovering properly for the clean work on tuesday based on how much my clean improved last week after skipping these. C. Skipped D. Tough but good, 34:36 total time, first round was under 4 minutes but they went up from there. Having… Read more »
The deadlifts will for sure have an effect on your clean BUT for this cycle its our priority to front load the week with the most important work and focus building lower body strength and with the more raw lifts. Good to see your knee is feeling better and you were able to run pain free, now to conquer those heavier thrusters!!
You’re killing me Tino, I’ll get em in tonight then.
Haha! Maybe do them after your clean tomorrow?
Haha I feel like that would be worse, they felt better just now, I think just not doing them right after the snatch work is the trick, thanks for not letting me slack ?
PT appointment ✅
Warm up
A.115/135/165/185/205/225/235/245/255/265/280 fail (some really high pulls haha)
B. Deads at 350 used straps.
Metcon: this was a rough one. Didn’t recover properly from my 23 mile hike on Saturday.
25:41 total time
3:48/4:41/4:11/4:58/4:03
Now lots of food then maybe some more work.
Be smart in what you decide to do after PT. Personally I always recommend athletes stay out of the gym and recover from their body work.
I will say those burpees where the worst part and I was not expecting that.
Warm up done
A. up to 100kg (95%) missed 105kg
B. 140kg
C. 8 x 132.5kg
D. didnt do
E. deadlifts 50kg
Curls with 2 x 14kg kettlebells
Pm session
5 mile run
36:39 (4:35/km pace)
When’s your run coming up?
11th of August, only couple weeks left (getting bored of running)
I bet! Hang in there, its getting close!!
Pts.
Did not feel good (warm weather, not fully recovered) so adapted workout.
Warm up done.
A. Build up to 75kg (95%)
B. Did deadstop for these and no pause. @120kg
C. This felt good hit 120kg for 3 sets of 8
D. did row endurance instead.
27-27-29-29-27-28-27-26 cal
E. Done with 50kg.
Be smart in the heat and please adjust accordingly.
A. Up to 185
B. Skipped
C. Back squats 295×6/310×6/326×6
D. 4:21/4:49/4:53/5:23/5:23= 28:49 RX w/ rests. All thrusters 15/5
E. 90# db for suitcase DL, 20# ball on rotational slams, 20# kb curls
Bike erg-23/24/26/25/27/26/26/25=202
How did nationals go??
It was a good time! Our team lost in the quarterfinals to the team that eventually won it all.
Nice! Well technically that means you came 3rd then 🙂
-Snatches up to 57 kg, caught 60kg but ended up losing balance forward. -Deadlifts 215 – squats at 190 lbs for 6 reps. – conditioning only 4 rounds, running short on time today. Also had to Increase rest to 1:30 instead of 1 min after first round. The air runner makes me want to ?☠? and I’m really slow on it. Runs took about 2:20, while my 400 outside is usually closer to 1:45!! 3:52/4:38/4:58/3:42 thrusters UB, 16/4,15/5,UB. Burpees slower than usual. I havent been able to push conditioning pieces in a very long time, probably since granite games. I… Read more »
Wow!! That sounds like an amazing trip!! Hope you have a blast!
Thanks tino! I’m hoping to get much needed time away from the gym and just surf all day, cause I feel I’ve been dragging myself to the gym the last few days with very low motivation (and very little sleep and food). Alas, like every year, I’ll come back much skinnier and much weaker but I hope I’ll be rejuvenated enough to get back in shape before the open and the team wza qualifiers start 🙂
But you’ll come back having had some amazing experiences. I think that’s more valuable 🙂
Warmup done
A) Up to 225
B) 285 – stayed at 65%, I don’t think I can hold good positions any heavier than this
C) 3×8 at 305
D) 3:46/3:53/4:12/4:17/4:20 on the air runner – that 1:00 rest was a trap
E) Done, 88# kb for the suitcases, 40# db curls
Glad you recognized your positions on the deadlift and stuck with 65% then
AM Session: Three sets of: Back Squat x 8 reps @ 75% – 275 Rest 2 minutes Three sets of: Pause Deadlift x 8 reps @ 60% – 275 Rest 2 minutes These were way harder for me than the deficits Against a 3-minute running clock… 15/10 Calorie Assault Bike 400 Meter Run Max Burpees in remaining time When the running clock reaches 3:00… For max reps: 60 seconds of Thrusters (95/65 lbs) Rest 2 minutes and repeat for a total of FOUR sets – 24 total minutes. Used the Air Runner but cut the distance to 300m instead of… Read more »
You can pick up that barbell earlier dude! Got to trust yourself!!!
B.
148 kg
C.
128 kg
A.
90 kg (1rm 97.5 kg)
D.
28’04”
3’56”—4’28”—4’52”—4’51”—4’45”
Thruster (12-8)
E.
Done
In the afternoon aerobic/gymnastics
Happy Monday!! How were those intervals?!?!? 🙂
1* and 2* very good, 3* and 4* Hard 5 * set I gave everything,