OFF-SEASON
Dynamic Mobility and Activation
Three sets of:
Banded Pec Stretch x 60 seconds
Wall Slides x 5-6 reps
Band Assisted Perfect Stretch
x 45 seconds per side
and then . . .
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed
A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 1-2 reps @ 4211
B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-70%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 70-75%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-80%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch @ 80-85%
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 80-85%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 80%
D.
Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Reverse Hypers x 20 reps
Rest as needed
Three sets of:
Bamboo Bench Press x 20 reps
Rest as needed
GAMES PREP
SESSION ONE
A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 1-2 reps @ 4211
B.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
C.
9-7-5
Muscle-Ups
Ground to Overhead
40-49: 185/135 lbs
50-54: 155/115 lbs
55-59:
5-3-1
Muscle-Ups
9-7-5
Ground to Overhead (135/95 lbs)
60+:
7-5-3
Ring-Dips
Ground to Overhead (105/75 lbs)
SESSION TWO
A.
Three sets of:
Back Squats x 8 reps @ 75-80%
Rest as needed
B.
For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 5 Power Snatches
Minute 3 – 8-10 Chest-to-Bar Pull-Ups
You’ll hit each of these stations 8 times.
40-54:
15/10 calories; 135/95 lbs
55+: 12/7 calories; 95/65 lbs; 5 Chest-to-Bar Pull-Ups
Off Season
(Done on 5/22)
Mob Done
A.
110
B1. 110
B2. 125
B3. 135
B4. 140
B5. 148
C.
250/280/325
Then…
301 x 4 (All 5 sets)
DMA done.
off season
A. OHS bar only.
B. All snatch work 75-80#. Kept it light. Right shoulder was bothersome.
C. BS done on Sunday.
Games Prep Session 2
B. Done.
Off season.
Mobility done.
A – Narrow OHS to 125#. Not heavy, not yet to clean grip width, but these keep getting better.
B1 – Snatch Balance triples to 165#
B2 – HHSx3 120#
B3 – HHS+HS 125-135#
B4 – HS+S 140-145#
B5 – SP+S 150# (93%)
C – 1×5 @225; 1×3 @250, then 6×10 @185 (55%, 185 doesn’t aggravate adductor tendon, 250 did.)
D – DB Skullcrushers and Reverse Hypers done. 3×20 Earthquake Bar w/44# KBs on each side. Wow. These were awesome.
Games Prep
Session 1
OHS built 135/155/175/185/195
B.Snatch 2 inch below the knee 135×6/155×3/165×2/175×2/185/195
C. 7:39 @185
Session 2:
EMOM: 15/5×135 snatch/ 10 ring dips- got some of snatches going in 3s- did final set of 5 unbroken
skipped squats
Solid day of training Al! Great work on your snatches.
Thx Nicole, the snatches felt good today
A. Narrow OHS = worked up to 115# (up 15# from last time) 🙂
B1. Snatch Balance – 85, 95, 100, 100
B2. 75#
B3. 85#
B4. 90#
B5. 95#
C. 120#, 130#, 150#, then
C2. All at 150#
D. 15# skull crushers x 12 reps (no 20#)
Did back extension instead – no hyper available.
Great work Nicky!
Mon&Act Done
A. 135×2/155×2/175×2/185×2/205×1
B1-155×3/165×3/175×3/185×3(these last 3 were more of a pause at the bottom not full 2 secs)
B2-135
B3-145
B4-155
B5-165
C. 275×5/295×3/325×1 then 315 5×4
D. DBSC 35#/ rev Hyper 360#/ bamboo bench – used 26 #,KB these were challenge for 20 reps.
Games Prep done in one session in this order:
1A. Narrow grip: 95-135# x 2 reps
1B. Snatch with pause at 2″below knee: 85-90-95-100-105-110-115-120-125-130-135-140-145-150-155m-155#
1C. 9-7-5 MU/G2OH: 9:39 Rx (135#). Used all non false grip mu; went 3/2/2/2, 3/2/2, 2/1/1/1. Missed a total of 4 (1 on 1st set, 3 on last set).
2B. 24 min EMOM: subbed c2b for 10 ring dips because of hand tear.
2A. Back squats: 3×8 at 200#
Super pumped for you Cheryl – great work transitioning to the non false grip MU!
Thanks for the encouragement Nichole! ?
Finally back from Indy!
Off Season
Mobility: Complete
A. 185# x 2, 205# x 2, 215# x 1, 225# x 1, 235# x 1
B1. Snatch balance 185# all sets
B2. 150#
B3. 160#
B4. 170# hips tightened up and I had to power snatch the last snatch.
B5. 180# failed the snatch. Reduced to 175# and powered the last two snatches
C and D. Ran out of time. I’ll have to make these parts up.
Nice work on those OHS!
Mobility
Sesh 1
A. 95-145 narrow OHS
B. 95-155 2″ below snatch
C. 9:07 subbed jumping MU
Sesh 2 right after
A. 225, 245, 265. Did this last, bad idea!!
B. Dropped to 12 cal, 4 Snatch, 8 PUs for sets 5-7 and back to 15, 5, 10 last set.
Off Season
M&A done
A. 135/155/175/185/195 all x2
B.135f/115/125/135/145 then
125/130/135-135/140/145-155/160/165
C. 5@250/3@270/1@305 then 5×4@285
D. Skull cr.@35# db/rev hyp@20#
3 sets of 20w/45# bar and 26# db
Busy day
narrow grip OHS upto 170
Snatch 135/155/170 sloppy mess
Back squats 260/295/315 emom @295 had to deload to 280 and build back to 295 it was so heavy!
A. OHS – 65/75/85/90/95
B. Back squats from S#2 – 155# x 8 (3 sets)
C. Snatches 60/65/70/75/80
D. Did Footwork Bar MU drill from 5/14, 30 squat jumping Bar MU (lowered box 4″ – progress!)
MU Drills #2 & #3 from 5/14 – 20 reps, 10 jump to ring pull-ups (working on jumping up to rings vs. starting on a box)
Mountain biked 1:20 (I promise when I get home next week I’ll get in 2 sessions and skip the biking)
Mobility done
A. Up to #120
B1. Went to #120 failed the last rep did it again felt solid at the bottom~Fell backwards
B2. #75
B3. #80
B4. #85
Backsquats
5-130
3-150
1-170
Backsquats
#160 all sets
Skull crushers #35
Hyper reverse
Class started did not habe time for bamboo
22 push-ups
A. up to 155
B. up to 175
C. 4:56
Squats from S2 done between B and C (265,275,285 x 8)
Hope to catch EMON later
M&A Done
A. 65# across for 2 reps
B1 75,80,85,85
B2 – B5 81#,87,95,100
C. 205,220,252, then 252
D. 35# DB skull crusher, 20 # reverse hypers
2 sets of the bench with 20# KB on each end
Off Season – Mobility – done!
A. Narrow Grip OHS – 45/55/65/76/80
B1. Snatch Balance – 65/75/95/100 Have done heavier than this but moving faster to squat position.
B2. High Hang Snatch – 85/90/95
B3. High Hang plus Hang – 95/100/100
B4. Hang plus Snatch – 105/110/110
B5. Pull plus Snatch – 115/115/120
C. Back Squat – 145/165/175/175 (4 reps)
D. Skull Crushers/Reverse Hypers/Bamboo Bench Press – done!
Mobility done
A. Up to 125# (coming right along)
B1. SB up to 130
B2. High hang at 120
B3. High hang/hang 126, 126, 130
B4. Hang/snatch 135, 135, 140
B5. Pull/snatch 145, 150, 155
C. 5 at 200, 3 at 215, 1 at 245, emom at 230
D. Done
D. Finally done for the day no reverse hypers our GHD was being used.
Db skull crushers 30# 3×10
Bandibell bench 2 35#kbs 3×20
DM & A done
A. 65/95/105115/125
B. 1. 85/95/100/100
B. 2. 65/80/80
B.3. 85/90/90
B.4. 95f/85/95
B.5 95/95/100
C.1. 135/155/185
C. 2. All sets 165
D- no time 🙁 doing at home later tonight
Worked on being patient with the snatch much better today!
Nice Tracy!
OFF SEASON
DM&A: Done
A.
CG OHS: 95×1, 95×2, 105×2, 115×2, 120×1 (5lb increase)
B.
-Snatch Balance: 115, 130, 140, 150 (Failed 150 1st try, got on 2nd try)
-High Hang Snatch: 3×3@109
-High Hang+Hang Snatch: 116×3
-Hang Snatch+Snatch: 124×3
-Snatch Pull+Snatch: 132×3
C.
Back Squat: 171×5, 185×3, 210×1
Back Squat: 5×4@196
D.
DB SC: 3×10 @30# UB
R. Hyper: 3×20 @BW UB
Bamboo Bench: 35’sx20 ub, 35’s (3 sets to get 20), 26#(2 sets to get 20)