A.
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.
Followed by…
Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
B.
Four sets of:
Tempo Bench Press x 3-4 reps @ 21X1
(your goal this week is to establish a 3-RM; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Front-Foot Elevated Split Squat x 10 reps each leg @ 20X1
(place your front foot on a 2-4 inch platform – like a jerk block or weight plates; hold the heaviest dumbbells or kettlebells that you can handle by your sides; use straps if your grip is the limiting factor; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 45 seconds between legs, and 90 seconds after completion
Followed by…
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight; e.g., 32 kg x 20, 24 kg x 20, 16 kg x 20)
C.
Ten sets of:
3-4 Unbroken Muscle-Ups
Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.
D.
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 90 seconds
A up to 45/ up to 60/ up to 64
Complex 45/47.5/50/52.5/55/57.5 all tng
B bench 4*70kg lunges 45lbs (little bit too light)
Max reps 11, lunges with kb’s 24/20/16kg
C sets of three with long breaks
D air runner and 300m:
1.36/1.26
1.32/1.25
1.33/1.22
1.30/1.21
a) 40/45/50/55kg; 60/65/70kg; 75/80/85 missed three times; 50 up to 75kg;
b) 80kg 3 max reps, and 5 max reps then; 32kg ktb and 24/20/16kg wl;
d) 3’56, 3’27, 3’29, 3’24;
A. 30, 40, 42.5, 45 (1 missed),
47.5, 50, 52.5
55, 57.5, 60
40, 40, 42.5, 42.5, 45, 47.5
B. TBP: 4 x 85 kg
Split squat: 2 x 27.5kg KB
BP: 7 x 85 kg
Lunges: 2 x 24, 2x 20, 2 x 16 kg
C. 7 x single BMU
D. no time
A. 65,85,105,115. 135,165,185. 195,205,215. 135,165,185,195,205,215-f. Missed the 2nd snatch behind me, but it’s there.
B. TBP:175,205,220,230×2/1. 50lbs x 10. BP:200×11. Lunges:85,65,50.
C. 4×4, 4×3, 2×2.
D. On Air Runner. 2:08/1:49, 2:07/1:50, 2:02/1:46, 1:59/1:44.
A. DSn- 115, SB up to 175 i think- 6 sets up to 155/160
B. Lunges were w/ 35# DBs, stopped bench because arm/shoulder was still messed up
C. Skipped and ran since I’m slow on distance & only sprint well
D. 3 sets of 800m sprints/rest 90sec. (Didn’t have time for the 4th set). 3:46, 3:58, 3:59 – did one on TrueForm (calves hurt from beach sprints 2 days b4)
A. 95/105/115/125#
175/185/185#
115/115/125/135/145/155#
B. TBP 205#
FFESS KB’s 53#
KB WL 20/16/12 kg
C. Every 45 seconds for 7min 30 sec 10 sets:
4/4/4/4/4/4/3/3/3/3
A1: 40kg
A2:55 kg
A3: 60kg
A4: up to 50kg
B: done. 42.5kg, 2x24kg kb
A. 1) Up to 50kg
2) Up to 100kg equals my Snatch PR and is a snatch Balance PR
3) Up to 80kg
B. Worked bench Up to 95 kg
Split squats with 2x32kg
Then..
Didn’t get a single Rep Bench, I seem to need the pause
Lunges 20x32kg, 20x20kg, 20x16kg
D. Done
A: Drop snatch: up to 135#
sb x2: 155/185/205#
sb x1: 225/245/255#
Complex: 135/155/175/185/195/205
B: 225# bench, 50# db
225#x5
C: Done
A. Skipped the snatch balance stuff b/c of sunburn on my shoulders/back…up to 115 for the complex. Snatches felt great tonight!
B. Completed. Bench was 4 sets of 3 @125. Lunges were wiht 35# DBs
C. Skipped
D. Just did 3 sets of 800m sprints/rest 90sec. (Didn’t have time for the 4th set). 3:36, 3:43, 3:49
A. Built to a heavy snatch balance- 155 which is a 20# PR.
Then did the complex up to 110
B. Built to a 3RM backsquat@180 which is a 3RM PR
C. 10 sets of 2 UB muscle ups
D. Skipped
A.
i. Up to 85
ii. Up to 145
iii. Up to 175, went for 185 and failed (would’ve been a 5lb pr)
iv. Up to 130, then dropped back to 95 one focused on just doing power snatches bc I was shorting my finish and diving under the bar.
B. 3RM bench PR at 145
C. Ricky had me do every 3min, 9min 5 UB RMU
Got 3/5/4 tried for 5 one more time and only got 4 again… progress first time I’ve ever done 5UB
D. Done- did them just as straight 800m runs 3:15/3:20/3:35/3:40
A. Drop snatch – 75
Snatch balance – 125 (25lb PR)
Snatch complex – up to 95. Had a hard time today with this.
B. Bench 3RM: 155 (PR)
Lunges done
C. Done: 12 MU total
D. No time
C. 8×3, 1×2, 1×4
A. 35, 55, 65, 75
85, 95, 105
115, 125, 135
75, 85, 95, 105, 105, 105
B. Bench press only 3rm 135
Cut it short to spend time with the hubby and little one at the lake.
A. 65/75/95; 115/135/155; 185/185/185; 135/155/170/185/200 (missed below knee). Overall felt good.
B. 185/205/225/250 all for 3. 50# DBs for split squats. No max reps, did 80/65/50 DBs for waking lunges.
C. 10 sets of 3, felt smooth.
D. Skip due to time.
A. Started with an empty bar and ended at 195.
Wod with the class
A1: up to 115
A2: up to 205
A3: up to 185
C: done w/3 reps
D: class WOD (similar)
A1. Drop snatch: 30/40/40/40kg
A2. Snatch balance 2 rep: 50/50/60kg
A3. Snatch balance 1 rep: 70/80/90 kg
A4. Complex Snatch: 40/40/50/60/70/70 kg
B.
3 RM bench press: 80kg
Split squat: kettlebell 24kg
B2. 6 reps Bench Press/ drop set 24/20/16 kg
C. Done 10 sets of 3 unbroken
A) 65/95/105/115
135/165/185
195/205/205
115/135/155/170/185/200(missed last rep) – would have liked to hit final snatch but good numbers for me here!
B) 185/205/225/245lbs x 3 reps
50lb DBs for lunges – never done front foot elevated. Different for sure.
245 x 3 on max set, 80/65/50lb DBs for Drop set lunges
C) Done w/4reps
D) didn’t do. Today somehow took awhile and ran out of time
Solid day of snatching Johnny!
A) 75#,95#x3
145#,155×2
165#,175#,195#
125#,135,145#,155#,165#,175#
B) 225#, 50# DB
Bench: 6
Lunges: 55#,45#,35#
C) 10×4 otm
D) 3:05,3:02,3:03,3:04