A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand, then continue to challenge yourself with new obstacles and goals.
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
“Commitment”
Every minute, on the minute, for 10 minutes:
10 Toes-to-Bar
2 Snatches
*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925
Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.
D.
For volume accumulation NOT time, perform rounds of 20, 19, 18…and so on down to 1 rep of:
Even Numbers: Push-Ups
Odd Numbers: Bent Over Barbell Row @ 0.75 Bodyweight
i.e. –
20 Push Ups
19 Bent-Over Barbell Row
18 Push Ups
17 Bent-Over Barbell Row. . .etc
A. Done
B. 95/110/120/130/135/145/155/160
C. 2,700lb
D. Done
B. Up to 145, max is 155
C. 1F In first set @ 120 = 1080
D. Done
Completed yesterday evening..
A. HS practice completed
B. up to 130 about 96% been awhile since I have done this so felt good
C. Completed at 105 19/20 did knees to elbows, I really struggled with t2b.
D. Completed with bb row at 105, push ups felt really good
A. Done
B. New pr 225!!!
C. Did it at 165lbs 19/20
D. did it at 135lbs
Hello,
I follow your program for a few days now and I like it very much.
I have one question.
When there stands Snatch or clean is it always a Squatsnatch/squatclean or can I do also power?
I’ve been following his programming for a while and it seems like if it says snatch it’s squat snatch. It will say if they want you to power or give you the option.
A. Done.
B. Up to 255. Failed 270.
C. Done at 205. Definitely under committed should have hit 215.
D. Done at 165.
Or 225 🙂
A. Done
B. Up to 80Kg. Felt good, didn’t want to push a good thing.
C. 1400Kg. Felt decent, might have been able to add a couple Kg, but happy with this.
D. Done. 65Kg on rows.
Always good when you have a pain free snatch day ?
B: up to 230, wasn’t feeling that strong today
C: 2,405; done at 185, didn’t miss any attempts but the t2b really got me
D: done with 155
B. Up to 175
C. 125×20=2500
D. Done with 145#, 15:52
Fun workout thanks Tino!
A. Just focused on getting my handstand walks and pushups back.
B. Got up to 95 and held there the whole time. Surprised I could do these fairly comfortably. Power snatch into overhead squat each time.
C. Scaled to 2 Powersnatches 5 T2B because the stretch is a bit tough on my hamstring.
D. Done at 155.
Emilio!! So awesome to see you back training!!
A: Done
B: Up to 265, missed 275# a few times
C: 240#, 19/20 = 4560. Dropped t2b to 6 for the last 5 rounds to finish them by ~30s
D: Done
Love that you pushed the load on “Commitment” today. Great work!
A. Created an obstacle and practiced!
B-C. Skipped. Will get back to snatches after this craziness subsides.
D. Done with 85lb barbell row. Supinated grip
In place of B & C I did: EMOM x10:00 10 back squats at 85lbs without putting the barbell down.
B) up to 245, 265f, 265f, 265f, 255f, 255f, 255 finally
C) 225, all 20 reps
D) done
It took a minute but you got there. Nice work hitting 255!
Shoulders were tight and I kept dumping it forward. I knew I had it though.
A. Done
B. 105
C. RX Made all the snatches at 100.
D. Done.
A) did drop snatch and Snatch balance
B) 245, missed 255 behind me and got 265 over my head for the first time
C) 4000 (200×20)
need to work T2B or just my grip in general. This got close.
200×20 (4000) no misses last 3 sets were done at 3-5 seconds
1-5 T2B UB
6-7 T2B 6-4
8-10 T2B 4 to 6 reps then chip I was at the end of my rope.
Snatches were easy moved well.
D) 145 on the BOR
7:07
A) done. Can’t do walks yet but I’m working on it.
B) 65, 80, 85, 90, 97, 102, 107, 112, 117, 122- 2# PR
C) subbed 8 OH plate sit-ups because my hands are super ripped up rn and snatches at 85. Maybe could’ve gone 5# heavier on the snatches
D) jumped right into this from C because I was running late to pick up my kids so did this at 85# (def not .75 bw haha!!)
Score for C being 1700
Congrats on the PR Taylor!! I would highly recommend Travis’s Gymnastics program. It would be great for you!
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
A) done
B) up to 240… 5# pr
C) done at 205 but missed one of the minutes and finished at 11:00
D) done with 145
Yeah Geoff! Congrats on the PR!!!
Thanks Tino!
Day behind, but at least I’m getting it in this week! I didn’t think adjusting to my new job would take so much out of me. But I’m back!
A) 37 DL/25 DB thruster/25 DB snatch Rx
B) done
C) up to 165. Felt surprisingly good
D) 175/175/175/190/190
Thanks Tino! Hope your day was awesome!
She’s back!! Nice work Jess!
Yeaaa!!! Thanks so much Tino!!
B. Done as Hang Snatch, working from 55 up to 105
C. Modified to: in 15 min complete 10 rounds of 5 Ballslams (35#) and 2 c+j (105#)
D. Done with pushups from knees and BO rows @ 75 (55% of current bodyweight)
So, I’ve been trying out the blog for a month or so now and am really enjoying it!
I have noticed on Tuesdays doing HSW followed by snatches seems to make me really light headed during my lifts. I don’t really experience that any other time. I follow RP and am pretty good about my nutrition around working out. Any suggestions?
Welcome to the community Danielle!
Make sure you’re breathing to start. A lot of athletes tend to hold their breathe and also strain their neck trying to look forward. Both could be causing the dizziness.