Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench x 10 pulses
Kettlebell Ankle Pulse x 10 pulses per side
Deep Squat Progression x 5 reps
and then …
One set of:
Row 500 Meters @ a conversational pace
and then …
Barbell Complex
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Behind the Neck Press x 3 reps
Overhead Squat x 3 reps
Snatch Drops x 3 reps
Snatch Balance x 3 reps
High Hang Snatch x 3 reps
Hang Snatch x 3 reps
Snatch x 3 reps
*To be performed with an empty barbell
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press + Overhead Squat with Pause x 4 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
High-Hang Snatch x 2 reps
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes, complete:
Strict Press x 2-3 reps @ 85-95%
C.
Four sets for times of:
Run 400 Meters
10 Strict Handstand Push-Ups
20 Wall Ball Shots
Rest 3 minutes
35-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55-59: 20 lbs to 9′ target; 10 lbs to 9′ target; 6 Strict Handstand Push-Ups
60+: 20 lbs to 9′ target; 10 lbs to 9′ target; 4 Strict Handstand Push-Ups
Note times for each set. Top athletes will hold their set times with minimal drop off given the 3 minutes of rest. Do not pace your sets to accomplish that…trust your fitness and ability to recover and repeat.
Optional Session (Best performed 3-4 hours between sessions)
Warm-up
Run for 5 minutes at moderate pace (50%)
Running Mechanic Drills
Two sets of:
Ball of foot hopping drills
Pulling with forward movement
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort
Main Set
Three sets of:
1200 Meter Run
400 Meter jog (recovery)
Cool Down
Your last 400 meter jog can be your cool down
Followed by 10-15 minutes of static stretching
A1. 65/65/65 I couldn’t do these last time I tried. Weight wasn’t really the limiting factor, definitely more of a mobility problem, last inch in the bottom on the descent was the toughest. But just doing them pain free is a victory.
A2. 95/115/125
A3. 115/135/145/155/165
A4.185/185/185
B. 135×3/155×3/160×3/160×3/160×3/160×3
C. 2:45/2:40/2:43/2/40
July 17th
Mobility & Barbell complex done
A. Build to today’s 1RM Snatch , felt good in positions until about 95% of 1RM and lost mechanics so stopped.
B.65kg
C. 3:27 first round , 4:02
Mobility Done
A. Finally Numbers were
1. 95 Snatch Press in Receiving
2. 115 Snatch Press + OHS
3. 120 High Hang
4. 115 Snatch Balance (had problem holding the 2 seconds)
B. 3 SETS @ 105
3 SETS @ 115
C. 3:36 / 3:38 / 3:45 / 3:39
A. Finished @70kg
B. 3 reps all sets finished with 55kg
C. 3:56/3:52/3:54/3:49
A 45, 65, 85
1. 95, 115, 125
2. 125, 135, 145, 155, 165
3. 165, 165, 170
B. 185×3, 3, x2s remainder
C. Low 3:S
A) 95# to 165#
B) 155#
C) 3:09 / 2:59 / 2:46 / 2:44 (subbed run with row)
* still recovering from back surgery – 82 days post op
Hey Kevin! How are the movements going for you with your recovering back?
A. No press from receiving (knee and shoulder); press and ohs–55#, press challenging; high hang all over the place-65/65/65/70/75, snatch hi pull instead of balance–way worse at this, built up to 90#
B. 75(2)/75(3)/78(2)/78(3)/80(2)
C. Energy and skill low here
4:45/4:45/4:55–hspu slow/5:00– 5-6 strict every round, then kip to 10, wallballs broken up more than usual :(.
How is the knee feeling today?
Not too bad, still have to wrap up my knee to do heavyish squats, but at least I can do them.
Been doing light sessions as fighting a virus last week.
Mobility: done
A: skipped
B: 2@ 120×3, 2@ 125×3, 1@ 130×3, 1@ 135×2
C: 2:30; 2:32; 2:35; 3:10 (pike UP off 36″ box)
Cruising until 4th round! 3 rds unbroken w/ 1:16 splits on the 400m. 4th was a 1:27 400m and 10, 10 wallball.
Hope you get better soon Tom!
Limited time in the gym today.
A – Snatch press just hurts. Stuck with empty bar. Then went to snatch balance and felt stable all the way to 165. Stopped there as right shoulder has been sore lately and didn’t want to push.
B – Strict press at 150# (90%).
B* – Competitor Strength Program (7/17): Front Squat. E2:20min (10 sets) 210×3, 220×3, 230×3, 240×3, 245×2, 250×2, 255×2, 260×2, 270×1, 275×1.
C – 2:45, 2:45, 2:45, 2:40. Pushed run a little harder on last round. In hindsight probably should have pushed run harder each round. All sets UB.
Dyn/Mob. Done A1). SP from receiving, Nicole Im guessing this is from the bottom position? 53 lbs,55×2 sets A2). SP+OHS w/2sec pause: 53 lbs,55×2 – great because I SUCK AT THIS! 🙂 need lots of work with this. A3). HHS: 68 lbsx2, 68x1x1fail,68 lbsx2s,73 lbsx2x2sets kept it light because my technique isn’t good A4) SB: 78 lbs,80×2 fails,80,83x1x1 fail B) SP:63 lbsx3rps, 68 lbsx3 rps,73x 2rps, 76 lbsx2 rps ,last set 76 lbsx1x1 fail. strict press is my worse. Im terrible with them and Im weak in this area. C). 4s: 1) ? my stopwatched stopped 🙁 2) 4:10 3)… Read more »
Correct, from the bottom position!
DMA
A1. 45/75/75/85/90
A2.75/85/90
A3. 85/95/105/115/125
A4. Stayed at 130
B. 130/130/135/140/140×2/140×2
C. Sub row 400m: 3:30/3:10/3:08/3:20
A. Did a mix of drop snatch, snatch balance & OHS.
B. 115-125
C. 2:41/2:44/2:47/2:52
Took part A as mobility/warm up. Pretty stiff today
95/115/135
115/115/135
115/135/155
115/135/135
B. 175/175/185/185/195/195
C. 2:33/2:33/2:30/2:44. Died on run on last one
Nice consistency!
65,75,85,90,95 I suck over head
75,85,95
95,100,110,110 form
115,135,155
135,145,159 x3
2:28,2:33,2:34,2:30 holy crap…..
Solid work Brian – way to push on Part C!
Thanks
Mobility completed
A1)35#/45/55
A2)75#/85/95
A3)95#(2)/100(2)/105
A4)115#/125(2)
B)135#(6)
C)2:44/2:49/2:47/2:54. All sets ub. Used an mat on sHSPU. I think I ready to remove the ab mat. Runs felt great today. All under 1:20. Fartlek training starting to pay off.
Yes, lets remove that ab mat and reduce the volume so you can start working that last inch of range of motion!
Mobility – done
A1 45 – 50 – 55
A2 50 – 55 – 60
A3 65 – 75 – 85 – 95F – 95
A4. 95 – 105 – 115
B. 95lb. – 3 R’s for all sets
C. 3:14 3:01 2:57 2:56
Did 2 sessions today, first:
B. Strict Press EMOM: 150/155/155/160/160/160 – all 2 reps
Then, did the Strongman stuff from Saturday
Second session:
Mobility done
A1. 45# – this is tough for me. Makes me feel so weak.
A2. 115/125/135
A3. 115/120/125/135/145
A4. 150/160/170
C. 3:13, 3:09, 3:26, 3:55 – all runs consistent and all WBS UB. The SHSPU started great (4/3/3), and then it was doubles and even a few singles. Getting better though.
DM&A- Done
Struggled today. I’ll post videos. Need all the help I can get. Especially the presses.
A1: 75; 85; 95
A2: 95; 100; 100 (this caught me off guard. Started with 115 and couldn’t move it at all!)
A3: 115; 135; 145; 155; 165(1)
A4: 165; 185; 205
B: Better than just days but still feels off. One of my weakest areas.
150(3); 150(3); 155(2); 160(2); 165(1); 162.5(1)
C: wow it’s hot!
2:44; 2:49; 2:52; 2:55
Get some electrolytes in you Corey!
Crossover Symmetry activation protocol
Strict Press: 135×3 140×3 145×3 150×2 155×2 135×6
E2MOM 5 strict Pull ups + 20 halos with 25# plate
Crossover Symmetry Strength protocol
Front Squat: worked up to heavy single Wendler 5/3/1+
AMRAP: 8min Amrap
8 OHS @95
8 T2B
8 DB Seated Zpress w/ 35’s
6+1 smooth and steady everything UB
Today’s Snatch Work
Behind neck was really tough for me
Snatch Press + Ohs x4 that 4th one was brutal and I was only at 95#.
High Hang at 135-145
Receiving barbell on Snatch balance was too much on shoulder called it a day.
How did it go pressing today??
I feeling it tonight, not bad just sore a little. Still not 100% on left shoulder. These presses really show how weak I am overhead.
As long as there is no pain then it is a win!
DMA Done
A. 45
75 – 95 95
115- 135 145 150 150
145 X 3
B. 145 X 6
Box wod today.
12 minutes amrap
2 bar muscle ups
6 power cleans
12 TTB
18 dubs. 6 + 7.