Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Mash the achilles cord and calf with a KB x 60 seconds per side
Banded Pass Thrus x 10 reps while at the bottom of the squat
Every minute on the minute for 6 minutes:
Min 1 – KB Windmill x 5 reps per side
Min 2 – Single Arm KB Press x 5 reps per side
Min 3 – KB Goblet Squats x 5 reps with a 3 second hold at the bottom
Shoulder Prehab
Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Bat Wings @ 1515
Rest as needed
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch from mid-thigh (use blocks) x 1.1 @ 65-70%
B.
35-54:
Three sets for times of:
Assault Bike x 40/30 calories
Strict Pull-Ups x 15 reps
Rest 3 minutes
55+:
Three sets for times of:
Assault Bike x 35/25 calories
Strict Pull-Ups x 10 reps
Rest 3 minutes
Please focus on good positioning for the strict pull-ups. Pull the shoulder blades back and down and try to keep a strong mid-line position as you pull. You should feel fatigue coming from your lats if doing properly.
If you don’t have strict pull-ups, then try one of the below progressions:
Barbell Assisted Strict Pull-Ups
Band Assisted Strict Pull-Ups
Ring-Rows x 30 reps (must be strict)
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Take 5-7 minutes to build to 70%, and then …
Five sets of:
Back Squat x 5 reps @ 70%
Rest 2 minutes between sets
B.
Three sets of:
Banded Face Pulls x 10-12 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
A. 120# x3, 130×3
B. 3:35, 4:15, 4:05 – 4/3/3/3/2, 3/3/3/3/3, 3/3/3/2/2/2 pull ups
Additional:
A. 250#
B. Done
DMA done
A. No blocks for snatches 🙁 I did hang snatches at 35 kg. Felt okay. Will try not to forget to film next time.
B. 1. 4:55 min, 2. 5:07 min, 3. 5:38 min. AB was above 3 min all of them, pull-ups as 5/5/5 for all three sets. Just wasn’t mentally in it today. Felt off.
Additional:
A. No time to build to 70%, just did 5×5. Back squats in metcons today, felt really good. All sets at 63 kg.
B. Done
DMAW ✔️
Snatch- 90/95/95/100/100/100
Slow bike
3:58 (bike 2:43)
4:12
4:22
Squats @ 160#
Good job Claudia!
A. 75-85# no blocks
B. 4:08/4:10/4:16. Bike got slower!
Also did 3 sets of backsquat @145– thought it was 135 until I was done
There is usually a bit of a drop off with the bike
A) 145-155
B) 2:30//3:30//3:20
Good job Jessie!
A: used 75#
B: 3:31
3:41
3:54
Pullups got slower each round!
Back squat: Built up to 5reps at 70% and ran short on time.
First day back on the program after an almost 9-month hiatus due to injury. So happy to be back! DMA & Warm-Up done A. 2 x 55# / 2 x 60# / 2 x 65# (55-65%) – first time I’ve snatched in months! Will post videos. B. Did 30 cals on the AB, but only 10 strict pull-ups First set, got off AB at 2:15, finished at 3:34 (SPU – 3, then singles) Second set, got off AB at 2:07, finished at 3:35 (SPU – 3, then singles) Third set, got off AB at 2:00, finished at 3:31 (SPU –… Read more »
Welcome back!! Yay!!
Yay!!!!!!! I saw you ran today but how is your body feeling after the first session?
Feeling 100% fine. No issues from the snatching! 🙂
A. 42.5kg
B.4:00,4:16,4:26
Additional
A.70kg
B.Done
Good job Stacy!
A. Snatch at 90#
B. 4:11/4:13/4:20. Pull ups felt weak mostly in 2’s and singles
Additional
Back squats kept it light at 135#
B. Done
E2mom Strict HSPU UB sets 5
Great job on your sHSPU!!
After a shoulder injury and some knee issues finally got back to this! Need to work in slowly though…
– A. 105/105/115/115/135/135
– B. 3:43/4:17/4:35
– C. Pullups KILLED my lats/shoulders!!!
Great work Eric!! Lets monitor the shoulder and knee so as not to add too much volume too quickly!
DMA
A. SN FM MID THIGH = 125/135/135/140/145/145
B. AB 40 CAL + 15 SPU X 3 (3MR) = 3:53/ 4:10/ 4:33
ADDITIONAL
BACK SQUAT X 5 = 275/275/285/285/285
Fun day! 🙂 DMA done! My shoulders feel amazing. A. 3@ 65#, 3@ 70#. I made makeshift blocks, then didn’t like using them. I felt intimidated to lift with those plates in the way. So I did hang snatch, and reset each time. B. Times: 5:24, 5:32, 5:48. Bike was around 2:20, 2:30 and 2:40 give or take a second. My strict pull ups need a lot of work, endurance-wise, but they went well for me today. I love doing strict work. Additional: A. back squat 160, no lifters, belt or sleeves. Felt great to squat today. 🙂 B. done.… Read more »
Glad your shoulders felt good after that warm up and pre hab
DMA done
Snatches from block 6 x 1 30 kg
Only time for 1 round due to netball match
TIME 5:35
What is netball??!!
A. Snatches at 105
B.
3:46 (bike2:15)
4:01 (bike 2:20)
4:12 (bike 2:16)
A. Back squats at 145
B. Done
A. Snatches at 105
B.
3:46 (bike2:15)
4:01 (bike 2:20)
4:12 (bike 2:16)
A. Back squats at 145
B. Done
Nice work Stephanie!
DMA) done
A) 145,145,155,-65,175
B) 3:06/3:14/3:25
Strict pull ups were 5/5/5 each set
Bike was 1:38/1:46/1:52
*struggle with strict pull ups
Optional:
A) 295 each set + 25 abmat sit-ups
B) done blue band
Warm Up done
A.) Skipped – sunday was Snatch day for me 🙂
B.) 5:32 ~ 57 RPM / SPU 555
6:10 ~ 55 RPM / 5433
6:32 ~ 56 RPM / 53322
Add.) Backsquat done @60kg
Nice work Marcus!
Warm-up done
A. Snatch 35/45/45/45/45/45
B. 5:56, 6:55, 6:36. In the second round my air bike pedal broke about 15 calories in so did the rest with mostly only my right leg. Third round got a different bike. Pull-ups sets of 3 first round, sets of 2 second round, sets of 2 until 10 done and then singles for 3rd round.
Oh no Kristin!! What happened to the bike?
The bolt that holds the pedal on came loose so the pedal was just giving way when you pushed down on it so you couldn’t use any force on it. We fixed it later so should be all good now.
DMA- Completed
A. 95 x’s 6. (Slowly adding more weight ?)
B. 3:26, 3:44, 4:14)
Awesome to see that Gavin – great job on the conditioning!
A) 85/85/85/90/90/95 – 75% (125lbs is life time hang snatch PR) B) I think I put in the wrong times for my bike last Wednesday. Today my bike times were almost a minute faster so they can’t be right. Set 1 – off bike at 2:43 finished pull-ups at 5:00. First 9 pull-ups no assistance then went to red band. Set 2 – off bike at 2:57 finished pull-ups at 5:35 First 5 pull-ups no assistance then went to red band. Set 2 – off bike at 3:04 finished pull-ups at 5:26 First 5 pull-ups no assistance then went to… Read more »
Wahoo – awesome job on your snatches and super pumped to see you get in the volume for the strict pull-ups!