Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Two sets of:
Sloth Viking Press x 10 reps per side
Rest as needed
A.
Every 90 seconds, for 12 minutes (8 sets):
High-Hang Snatch + Mid-Thigh Snatch
*Set 1 @ 60% of 1-RM Snatch
*Set 2 @ 65% of 1-RM Snatch
*Set 3-4 @ 70% of 1-RM Snatch
*Sets 5-6 @ 75% of 1-RM Snatch
*Sets 7-8 @ 80% of 1-RM Snatch
B.
Eight sets of:
Back Squat x 2 reps @ 75%
Rest 90 seconds
55+:
Six sets of:
Back Squat x 2 reps @ 75%
Rest 90 seconds
Then. . .
One set of:
Back Squat x 8 reps @ 50%
C.
As many rounds and reps as possible in 5 minutes:
155/115 lbs Power Clean x 5 reps
Strict Handstand Push-Ups x 10 reps
Burpees over the Barbell x 15 reps
Rest 3 minutes; Repeat for 3 sets
55+:
As many rounds and reps as possible in 5 minutes:
115/75 lbs Power Clean x 5 reps
Wall Walks x 3 ascents
Burpees over the Barbell x 15 reps
Rest 3 minutes; Repeat for 3 sets
Note:
If you don’t have sHSPU then please substitute 10 L-Seated DB Presses with a medium to heavy weight. I am looking for fairly consistent rounds over the course of all three sets.
Optional Session (Best performed 3-4 hours between sessions)
A.
Every 2 minutes, for 18 minutes, complete (3 sets):
Interval 1 – Back-to-Wall Donkey Kicks x 10 reps
Inverval 2 – Back-to-Wall Handstand Hold x 60 seconds
Inverval 3 – Banded Face Pulls x 15 reps
B.
Three sets of:
L-Sit Taps x 15 seconds per side
Rest 60 seconds
Hand Plank Lateral Walks
x 25 meters per side
Rest 60 seconds
A) 125/135/145×2/155×2/165×2 #
B) 8×2 @ 245# / 1×8 @ 165#
C) 2/1+24/1+16 died in the middle
A. Squat snatches from high hang and mid-thigh position, done @ 30kg. Felt hurt due to blisters on my fingers from snatches last Thursday. B. Back squat @87 & 57kg. 87 is not easy but 57 is so easy. With weightlifting shoes and belt. C. Done with 51kg barbell and 10kg db L-sit shoudler presses. 1+21 / 1+27 / 1+25 rds for each set. Barbell is in good control though still cannot do tough and go. Db shoulder presses can be unbroken for the 1st round and 7/3 for the 2nd round. Pushed my self a little to a new… Read more »
A. Up to 140. All power snatch.
B. 275 and then 200 (slightly higher percentages than programmed)
C. 2+8, 2+1, 2+1. Nasty. Shoulders died last two rounds.
DMA – done, except the Viking Sloth Presses then had to reverse order to work around class B – back squats – 8×2 @ 150# 1×8 @ 100# A – high hang snatch + mid thigh snatch 60/65/70/70/75/75/80/80# – no misses. These felt AWESOME today, wish I would have filmed them – will do next week. C – had to scale PC weight to 95# (my 1RM is 125#) – that felt like a challenging but doable weight. Did seated DB presses w/ 20# DBs 2+4 / 2 / 2 The DB Presses fell apart first. Really pushed the burpees… Read more »
Today I had: A. 10 min emom: 1 snatch Start at 55lbs and build up 10lbs per min as long as possible, then go to 5lbs. Continue on from snatch to 10 min emom:1 clean Build up the same way as long as possible. B. 3 sets: Rest 3 min 800m run 50 burpees 30 kb snatch 35 C. 4 sets: :45 face up Chinese plank :45 face down Chinese plank Another awesome day!! A. Finally landed that 100# full snatch. 🙂 Overall, I was lifting a bit out in front today, and it held true for the cleans as… Read more »
Congrats on the 100# snatch. It’s my goal too! But you’re way ahead of me in the clean… Great job!
Thanks, Silke! My max clean ever is 155, but it’s certainly a work in progress. I’ll be honest – this years MQ put the fear of God into me about getting my lift #s up there! 🙂
DMA Done
A. % of 60kg
B. % of 120kg
C. (60kg PC) – 1 round + 6 burpees for first 2 sets, 11 burpees for the last set
A. 135-185. All power
B. 8 sets at 305. 8 reps at 205
C. 2+21/2+15/2+12. The bar facing burpees killed me.
DMA) done
A)135,145,155,155,165,165,175,175
Had a miss at 175 but redid the complex successfully. These didn’t feel as good as they have been. Hips were tight
B) 8sets@ 280
Set of 8@ 200
C)2+14, 2+4,2+3
Strict hspu are a struggle for me. The first round of every 5min amrap were unbroken after that they fall apart. Doing 3’s, 2’s, 1’s
A. Up to 135
B. 250/170
C. 2+8/2+3/2+1 all about the SHSPU
Warm Up done. Mobility almost knocked me out.
A) 92 – 100 – 107 – 115 – 123
set 1-2 Felt good
set 3-6 Felt pretty intense
set 7-8 Felt difficult to kept technique
B) Skipped
C) No chance
* Instead I did Wednesday cardio 10 x 90 sec on Rower (25/25/25/26/26/25/25/25/27/28 = 257 cal)
Warm up done
A) 70/75/80/85/90/95/100/105
B) skipped
C) scaled to 105lbs (accidental- had wrong weight on bar) and used 1 plate and 1 abmat For Strict HSPU
2 rounds
1+23
1+21
A. 105/115/125/130/130/140/140
B. 255/175
C. 2+7/2+0/1+35 – strict HSPU went after first UB set, probably should’ve broken early.
Traveling this weekend so did Murph
43:28….no vest
59/5’9″/160
DMA – done.
A. 70 lb, 75 lb, 2 at 80 lb, 2 at 85 lb, 2 at 90 lb. Felt good.
B. 6 x 2 at 205 (75%), then 1 x 8 at 135 (50%).
C. 1 + 20, 1 + 12, 1 + 11.
(50-54) warm up & mobility: done A. I had trouble with this today. Back & hips really tight today. set 1: 60# set 2: 65# set 3: had to stay at 65% (65#) set 4: 70# set 5-8 75% (75#) I tried to go up to 80#, but kept missing so I went back to 75% B. 8 set of 2 reps @150# then 8 reps @100# C. Skipped because we had mu work today ** Yesterday, I got in the 10 sets of assault bike. HOLY MOLY! You got me. I could not maintain my rpm’s…. I was shooting… Read more »
A & B done. Ran out of time for C. Did ring and bar MU drills later.
A. a little lighter than %: 60/65/70/75/80kg + a token at 85kg
B. 150kg and 100kg – de-load??
C. 3 rounds +1; 2 rounds + 10; then ran out of time…
A. Went abit heavier than prescribed %’s again. Happy with how the 2 hang positions feel.
B. Done. Done set of 8 with quick tempo.
C. 2+7. 2. 2. Shoulder pump!! Scaled shspu to 8. Really struggle with this movement. The extra kg’s I’ve put on may have had an effect ?????
Snatch 115-135
WOD- fucked up and forgot it was an AMRAP…I was like “wow, I got a ton of rest time!” then redid and it sucked bad…LOL..Averaged 2+ 6-8 HSPU
Funny, my morning post got erased!?