Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your pecs
and then …
Prone PVC Pipe Pass Thrus x 15 reps (you can add a little weight on the PVC pipe if this feels okay)
PVC Pipe Overhead Squat x 20 reps (use these reps to warm up your hips and get lower and lower into your squat)
and then …
Two sets of:
Hand Plank Shoulder Taps x 30 seconds effort
KB Ankle Pulse x 30 seconds per side
Squat Rocks x 30 seconds
Shoulder Prehab
Lateral Raise Series
Two sets of:
Side Raises x 15 reps
Front Raises x 15 reps
Bent-Over Raises x 15 reps
Rest as needed
Keep this very light and focus on pulling the shoulder back and down to keep the scapula tight during the entire series.
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Three Position Snatch @ 65-70%
(High Hang, Mid Thigh, Mid Patella)
Keep this light-medium in weight and focus on perfect mechanics.
B.
35-49:
Three rounds for time of:
400 Meter Run
8 Strict Pull-Ups
16 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
400 Meter Run
8 Strict Handstand Push-Ups
16 Box Jumps (24/20″)
50+:
Three rounds for time of:
400 Meter Run
8 Strict Pull-Ups
16 Wall Ball Shots (20/10 lbs to 9′ target)
400 Meter Run
8 L-Seated DB Presses*
16 Box Jumps/Step-Ups (24/20″)
*Athletes choose the weight but make it challenging for the 8 reps
Here are a few progressions for Strict Handstand Push-Ups
Elevated Foot Handstand Push-Up
Elevated Knee Handstand Push-Up
Hamstring Curl Handstand Push-Up
Additional Session
A.
Take 10 minutes to build to 85%, and then …
Seven sets of:
Back Squat x 1 rep @ 85-88%
Rest 2 minutes between sets
55+:
Five sets of:
Back Squat x 1 rep @ 85-88%
Rest 2 minutes between sets
B.
Three sets of:
Supinated Grip Barbell Rows x 8 reps @ 20X1
Rest 45 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 45 seconds
Prone Plank x 45 seconds (add weight)
Rest 45 seconds
A. 165,170,175,180,185,190.
B. 18:25. On assault runner. UB.
Add: BS 7×1. 335.
One day behind had a comp this weekend for two days took Monday off
A. Stayed at 65% the whole time , I like the three position snatch makes me have to shrug
B. 18:43 rx UB runs were about 2:15
Skipped squats start up at the end of week,
B. Done
Back from vacation! I’ll be a day behind this week…
DMAWU, prehab) done
A) 3-pos snatch: 60kg,61,62,63,64,65
B) metcon: 24:04
Additional A) squat: 125kg, 127, 128, 129, 130, 131, 131
B) skipped (time)
Warmup Done
A. 50-50-50-53-53-53kg
B. Time 21:00, all unbroken wb to 10’ target
Snatches @145#
19:52 (pull ups,wall balls, SHSPU unbroken)
Squats 300# across
hi, i’m a day behind in the program. i was wondering which is the hardest level of hspu scaling among those you recommend. i can do strict hspu, but probably not at the volume in today’s workout. which would you recommend:
L-Seated DB Presses
Elevated Foot Handstand Push-Up
Elevated Knee Handstand Push-Up
Hamstring Curl Handstand Push-Up
Caught a summer cold and feeling good but sluggish, if that makes sense. DMA done! A. snatches felt great today. Stayed at 65 and 70. I snatch much better from hang positions than I do from the floor. ? B. Time: 30:21. Ugh. I almost didn’t do this, except I need the practice doing strict movements inside of WODs, plus wanted to practice shspu. Runs started out slow and got slower (I have to blame my cold! ?). WB and box jumps unbroken – didn’t read carefully (my head was kinda cloudy) so did 14# to 10′ target and used… Read more »
I hope you feel better soon!
Thank you. 🙂
DMA done + my shoulder rehab/prehab
A. All sets at 30 kg. Will upload a couple of clips.
B. 22:33 min. It was 25C and 80% humidity already at 6am this morning ?
Run felt heavy!
PU UB all rounds
WB UB all rounds
sHSPU UB all rounds
BJ 10/6-10/6-16
Additional session later today.
That is so warm!! But great job on going UB!
Additional:
A. 76/76/76/77/77/78/78, felt heavy but okay. Thoughts oarfish was to place the barbell on my still sore shoulders from DT ?
B. Rows at 42 kg & Prone plank hold with 15 kg plate, wall slides completed.
A. 125 for all sets. Drilling the movement and building confidence.
B. 21:16 used 25 lb wb because shspu are a work in progress. Did slow control negative for each rep on the shspu portion.
No additional session today. Coached class.
Fantastic to hear that Denny!
A. Three Position (power snatch). 115-125#.
Back Squats: Every 90 seconds (warm up): 1×8 (135), 1×6 (185), 1×4 (225) then…
Every 3:00: 1×8 (250), 1×8 (275), 1×8 (290; 85%)
B. 20:26 – Rx. All sets unbroken. My running has gotten bad, felt harder than it should have. Need to start adding in interval running.
Barbell rows done (135#). Wall slides done.
Oh yes – adding running in just once a week can help so much!
A – Did Snatch at 70 kg 6 sets.
B – 22.42
6.23 / 14.47 / 22.42
Back squat – from 140 – 155 kg
A) 145/155×2/165×3
B) 18:33 (6:11/6:17/6:05 on Woodway curve)
39/6’4″/215
ROMWOD + Warm-Up
A. 155#
B. 24:45 Rx
First time completing strict HSPU’s in a workout, felt like 8 was manageable, but still need to break them up into 2-3 sets
Additional: 350# squats, done
Wonderful to hear Brendon, congratulations!!!
Today did not go well. Knee was very tight. Couldn’t row or bike.
A. Snatch at 60/65 lb
B. Well ..had to modify this a lot
Did 3 rounds
200 ft empty sled
5 shspu
15 slam ball (25#)
25 ab Mat sit up
5 strict pull up
11:33
Did some DB strict press then called it a day
Sorry to hear that about your knee – how is it feeling today?
Not great . Going to be a lot of ups and downs like the last few months before the surgery I’m sure
A. All snatches at 100
B. Slowly working in running and jumping. Did the first run each round and a 400m Row for the second. Slow runs, but happy to be running. And I did all the box jumps.
22:01
Optional
A. Back Squats 1×175 and 7×180. Heavy for sure.
B. Most of it….
A. 75# Then built to 115
B. 26:06
A. 265
Nice job Litsa!!
A. 115-135-155 2 Sets at each
B. Total Time 18:30, splits 5:46, 6:04, 6:00. Subbed Run for Row
Additional Session
A.365
A.1. 2 Sets at 295-315-335, 1 Set at 355
So fast, well done Brad!!
DMA and Shoulder Rehab: completed.
A. 95/95/95/95/105/105 feeling it a little in the hip, but managed to do squat snatches for all movements.
[Added: 3×8 split squats w/25#DB’s]
B. 25:20 (pull ups 4/4, 3/3/2, 3/5. SHSPU 8/8/8, running was around 2:05 avg 400m)
Great job Jean!!! Hips okay with running and squats?
A) Ok, so Snatch I did super light today, only 35# for all sets. Mainly to work on form but also because my traps are really tight today. I was actually more explosive today to the point where you could my feet stomp on the platform. There was one set where I felt I may have gone overboard since I thought I had landed too wide in the squat. No videos today though. B) Time: 23:25 – Runs were slow. – Jumping Pull-ups. – Wall Balls all unbroken – First round was a bit rusty but the 2nd and third… Read more »
That is awesome to hear about your snatches and exactly what the intention was for todays session!!
Couldn‘t resist and did todays session after having treated the shoulder the whole day before ?
Anticipated — shoulder was stable , but did. the Snatches with light weight
Warm Done + extra warm Up for the shoulders
A.) 40kg across (no shoulder issues)
B.) 20:55 min. subbed strict HSPU with kipping HSPU
Backsquats done , but oh my … 85% of 1RM Never felt that heavy ?
Add. B.) done
Added again some mobility after the session
Btw. we had 37 degrees C here ??
That is HOT!!