Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Spend 5 minutes with a double lacross ball working on your t-spine
At the 5:00 mark, complete:
Two sets of:
Pass Thrus in a Squat x 10 reps
T-Spine Pulse on bench x 30 seconds
At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Power Snatch x 3 reps
Overhead Squats x 3 reps with a 2 second hold at the bottom
Snatch Balance x 3 reps
Snatch x 3 reps
A.
Every 60 seconds, for 4 minutes, complete:
Muscle Snatch x 1 rep
and then …
Every 2 minutes, for 12 minutes, complete:
Snatch from 2″ below the knee + Overhead Squat
Build over the course of the 6 sets
Every 2 minutes, for 6 minutes, complete:
Snatch Pulls x 1.1 @ 95%
B.
As many rounds and reps in 14 minutes of:
Wall Ball Shots x 21 reps
Push-Ups x 15 reps
Assault Bike x 9 cals
35-54: 20/14 lbs to 10′ target
55+:
20/10 lbs to 9′ target
Notes:
Find a steady pace at the start of the AMRAP and try to maintain that pace throught the 14 minutes, pushing closer to that redline around the 11-12 minute mark. Make a note of your assault bike settings so that in the future, when assault bike shows up in workouts, you know the seat settings you like to pedal on. The push-ups do not need to be hand release but make sure your chest is touching the ground and you fuly lock out at the top of the rep.
C.
Three sets of:
Weighted Stationary Dips x 2 reps
Rest 60 seconds
Strict Pronated Grip Pull-Ups x Max Reps
Rest 2 minutes
Optional Session (Best performed 3-4 hours between sessions)
Two sets of:
Viking Sloth Press x Max Reps in 60 seconds
Rest 60 seconds
Notes from Julien: This is about form, not reps so don’t worry about counting. This is one of my favorites to work on lat mobility. The point here is to keep tension throughout the body. Do NOT relax at the bottom of the squat, stay around parallel with as much tension in the glutes, quads and hamstrings as possible. As you lower the weight, engage your internal obliques and also feel it through your glute medius and latissimus dorsi. Pressing is internal torque, so on the way up you must engage your external obliques, the lats (teres major) and pecs as hard as possible and you can NOT shrug during this movement at any time. Shoulders should be down, lats and pecs engaged.
Demo for the Sloth Press
Follwed by …
Two sets of:
Harnessed Bear Crawl Sprint x 30 meters
Rest 3 minutes
Followed by …
Every minute, on the minute, for 5 minutes:
Wide Grip Supinated Grip Pull-Ups x 5 reps
A: up to 210# on hd+ohs. felt pretty good today
B: 7 rounds.
A: 75 up to 95. Useless at M. Snatch. They turn into power snatches.
Then 95 / 100 / 105 / 110 / 115 / 120 or snatch and OHS.
B: Took me 15 minutes to do 4 rounds. WB unbroken for first two rounds then 11 and 10. I found the pushups hard for some reason and just did 5 / 5 / 5/
C: Dips 8kg / 10 kg / 12 kg. Pull-ups 8 / 7 / 7
PS What does 1.1 mean of the snatch????
The period represents a 10 second rest (or, in other words, a reset)
We need to work on your muscle snatch so we can target strengthening your turn over!
Hi Nicole…I still don’t get it. Does it mean do TWO snatches with 10 seconds between each? So 2.2 would be four snatches. But with a ten second gap between the two sets of two? I will video my “muscle snatch” soonish.
Sorry for the late response Ian! If it says 1.1 then it means snatch x 1 rep (or do whatever the exercise calls for); rest 10 seconds; then snatch x 1 rep. Hope that helps clarify!
DMA – done
A1 – 55/55/65/65
A2 – 65/65/75/75/80/85# (failed the 85# twice before I got it)
A3 – 95#
Then did today’s gymnastics session (I just signed up for the gymnastics program!)
B – 4 rds + 12 WBs (still easing into the cardio stuff; didn’t overdo it). Hamstrings, shoulders and triceps pretty sore from doing 18.4 yesterday
C – did not do – with the gymnastics session, I felt I had done enough for the day
DMA done
A1. 55-85#
A2. Kept this to Power Snatch only from 2” below knee. 105-115-120-120-125-130#
A3. 160# Snatch pull
B. Modified to 15 push-ups, 12 t2b, 9 cals AB.
7 rounds + 11
C. 35# weighted Stationary dips
D. Sloth press: 3 sets of :30 each
Great work Cheryl!
What does 1.1 mean?
Felt pretty beat up today. Took it somewhat easy.
A. Snatches felt good. Went up to 120
B. Stayed at a moderate pace. UB wall balls, push-ups were rough. First set 8/7 then 5’s. Triceps were smoked. Bike at about 62RPM-ish. Think it was close to 6 rounds.
C. Done.
One session only. No optional.
A1: 95; 105; 115;135
A2: 145; 150; 155; 160;,165; 170
Then I got a couple of single since those felt good 185; 195, 205(m)
B: 5 rds + 8 WB
Getting late so called it an evening.
A) 135-175
B)6+34.
My shoulders were shot after redoing 18.4 yesterday!
Hope you are feeling more recovered today!
A. Did power snatch/hang power snatch/power snatch (saving knee)
95-205. Got full at 215 but not hang
B. 7 rounds + 31 reps
A. Did the back squats from yesterday well below %.
B. 5+36
Good to move around after the 18.4 redo yesterday.
This was a punch the clock workout
A. 75 95 105 115
.2 95 105 115 115 125 snatch sucks lol
.3 125 135 135
B 4 + 31 long walk or jog to the bike from push up but was a puker
C. Done
Had a minor surgical procedure done last Thursday so I had to do 18.4 yesterday. Needless to say, I was a little wrecked today haha.
A. 95/115/135/155
A1. 135/155/175/185/195/205x
A2. Skipped the pulls because I feel like I need a backiotomy.
B. 5+10 just moved nice and easy through this.
Hope your procedure went well!
Today I had: A. 5 rounds, 2 mins rest: 5 big kips 5 ttr 5 skin the cats :30 HS hold, nose and toes, right into 10 shoulder taps B. 5 rounds, 2 mins rest: 3 squat cleans 115# 5 box jump overs 7 burpees 9 DUs C. strict press 5×5 70% D. For total time: 500m row :90 rest 500m row with the instruction not to crush the first at the expense of the second row. A. done. Gymnastics were not feeling super springy today, but they were still fun. 🙂 B. This was really fun!!! Times: 1:18/1:13/1:10/1:09/1:12. Found… Read more »
Not going to complain at all about 18.4, but my back is lit up. Slightly surprised because my form was good and didn’t get sloppy. Planning on doing all the programming later hopefully it will feel better after warming up.
Just watch yourself on the back squats – you may be better off doing some single leg work vs loading your back if it still feels pretty sore.
I caught the back squats yesterday after 18.4. I was going to move ahead with today’s programming
Just realized you might be talking about the OHS?
Yep, that is what I meant (snatch + OHS complex)
Thank you! Good call as always Nichole. Glad I skipped them so my back could recover.
A. Done but not heavy. Just to keep because I always need to work on snatch technique
B. 5+21 didn’t push as hard as I could.
Glad to be back to the programming and training after a long week in New York last week.
I was able to do 18.4 yesterday and that was humbling. 62 reps. I may have had more no reps than good reps on the hspu.
Performed Monday’s programming
A1)75#(3)
A2)145#(2)/155(2)/165(2) The last two sets were difficult
A3)195#(3)
B)205#/235/260(f)/235×3
C)1:59/1:54/1:44 The first two sets I broke up the C2B and the last set I went UB.
A1)55/55/65/65
A2)75/85:90/90/95/95
B) 4+9 (bike is slow going as always. Toes started to go numb again. Suspect the bike)
C) skipped dips today but did a 5 minute Emom Of strict pull-ups going up a rep each minute
How are you feeling after your session?
My legs just feel weak. I haven’t squatted or done any kind of WOD other than the Open in about 6 weeks. Just PT workouts and accessory work with light OLY, so I think that is mostly the reason. Anything involving Sitting is definitely an issue. The deadlifts in 18.4 had me concerned but three days later and I was still good. Sitting at my desk yesterday for 2 hours to work? No. Numbness in my toes on both feet for about 30 minutes after getting up. We are continuing to work on my hips and core stability but she… Read more »
Thank you for letting me know! Have you looked into utilizing a stand up desk?
I work at home but what i could do is just move my laptop to the counter in the kitchen and see if that helps
Yes!!!
A. Muscle SN. 50kg. 60kg. 62.5kg. 65kg.
LH SN + Ohs. 67.5kg. 72.5kg. 76kg. 80kg.
83.5kg. 86kg.
SN Pull. 92.5kg.
B. 6 + 21. Push up got hard. Down to sets of 5 from 3rd round on.
C. 1. 32kg. 18.
2. 36kg. 15.
3. 38kg. 15.
Hopefully additional work later.
Nice work on your snatches Stephen, you built up to a heavy – hope it felt good!
Thanks Nichole. My pr is 95kg. Today was the heaviest I’ve snatched in a long time and it felt pretty solid.
A. 75/85/95/105
A1. 95/115/125m/125/135/145m/145
A2. 145/175/17/175/175/175 caught myself between pull and not high pull
B. 5 Rd plus 41 reps shoulders got tired after hspu yesterday
C. 24/28/32 kg for dips only 10’s for pull ups today
What does “x 1.1” mean in the snatch pulls?
Rest 10sec between each rep
thanks
Do one pull stop or drop it then reset and do a second pull
thx
DMA-Done
A1-40kg, 45kg, 50kg, 55kg
A2-60kg, 65kg, 65kg, 67kg, 68kg, 70kg
A3-76kg, 76kg, 76kg
B-8 rounds + 18WB
C-Dips 25kg, 27,5kg, 35kg. Pull Ups 10, 10, 10
D-14, 14, 14 wiking sloth press done on landmine in bottom squat
Great score in that workout. Blistering pace.
So fast Galdric!