Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
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)
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Perform the following for positioning and activation – load is not the priority.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 3 reps
(perform the overhead squat at a tempo of 3111)
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance with a Pause x 1 rep
(pause for 3 seconds in the receiving position of the snatch balance)
B.
For time:
20 Snatches (225/155 lbs)
Males – If your 1-RM snatch is less than 250 lbs, please perform this at 85-90% of your 1-RM.
Females – If your 1-RM Snatch is less than 170 lbs, please perform this at 85-90% of your 1-RM.
Primary Conditioning Session
Four rounds for time of:
21 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
21 Pull-Ups
Compare results to August 20, 2018.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Straight Bar Bicep Curls x 10 reps @ 21X0
Rest 30 seconds
Pallof Press in Lunge Position x 10 reps each side
Rest 60 seconds
B.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Assault Bike Conditioning Option
“AB 30”
For max calories:
30 Minutes of Assault Bike
Couldn’t do it before cause of work.
PC Was Hard pull Ups are a weakness I’m training.. Did only 3 rounds in 12 min.
A) Done really focused on the snatch there I’m new to training so didn’t focus on load
B) done
20 snatch @225 – 8:27
PC – 6:22rx
AB – 412 cals
Strength Accessory
Done
Conditioning
RB 30
256cals
A. 95lbs
155/185
185/205/215/225
B. 8:40 @ 225lbs. Missed 2 reps. This one was fun!
Strength accessory
All done
AB 30
Did 15 minutes at which point I was at 183 calories and then had to sign up a new member. #sorrynotsorry haha
You can do it again tomorrow…properly 🙂
Short day, did the warmup &
20 Snatches: 15:42 at 135#
I got to 14 ok then really struggled with the last 6, most of fails and time spent there (was at 14 around 8min
Conditioning: 6:08 UB
Nice work Megan! Even short on time you still got a good session in!
ROCK-TOBER is here!!! Let’s get it! Comp. season is coming up!
a. done 55-125lbs
b. 23:50 at 90% since my PR is 165 (150lbs) What a doozy! I had 10 misses & some GREAT reps. Loved the challenge!
PC: 5:02 Rx – a big improvement since 8/20 at 8:25. I knew I could do each round in about 2 mins each and pushed myself to go as fast as I could. Pull ups got a little squirrelly on the last round but I guess thats to be expected.
AOS: some 400’s & 200m sprints with a friend
If that’s not a real thing maybe it is now “Rocktober!”
Maybe a little aggressive on the loading for the snatches nonetheless awesome work seeing it through! It must have been a challenge for sure!
Yes, I did last weeks emom at 150 and I really wanted to give 155 a crack..In time… This wod felt like an emotional roller coaster. Lots of ups and downs
30 min AB
20 @225- 9:54
3 misses
Conditioning-
8:38
Was not invictus last time completed
Benching right now
Nice work Kyle! Post consistently so we can track your progress!
Enjoy benching!
A: Done
B: 11:25 @ 225 (3 misses)
Still getting getting used to the snatch volume again. Been a while..
Conditioning:
6:55 Rx. (First time doing)
Strength accessory:
Done
Hows your jaw?
Jaw is good. Swelling is almost all gone. Now just to find my lungs again ?
Not much we can do about your jaw but I can definitely help with your lungs 🙂
Primary strength
Warm up done
A) stuck with the bar felt good
65/95
115/135/135/135
B) this didn’t go well after this weekend lol I did 1 snatch at 210 and dropped weight and then missed a couple and decided to call it the intensity wasn’t there today
Strength accessory
A) bicep curls and pallof press done
B) done
Long day at work and I forgot to bring one of my meals today ? haven’t had an off day in a while I’ll make tomorrow a better one!
Same recommendation as below. Please be smart and look after yourself after a competition. The intensity has an effect and it will take longer to recover than you think. Forgetting meals doesn’t help that recovery process either 🙂
Will do Tino!
A)#65 SN press rec
#95 SN PP + OHS
#125 SN Balance
B)#140 10:29 (4 total misses. First time snatching without lifters and this was after a 3 day comp so pretty happy)
( No metcon. Had 45 DB snatches at #50 in my comp yesterday I didn’t rest because I have to place my rest days during my night shift stretches)
Let your body recover after the weekends comp. PLEASE be smart. There’s no need to rush back to training after all the weekends work. It’s important your recover so you can continue to train hard and progress.
PM Session: Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 60-70% – 135, 145, 155 (72%) Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 70-80% – 155, 165, 175 (81%) Every 2 minutes, for 12 minutes (6 sets): 2-Position Snatch @ 80-85% – 175×3 – 185×3 (86%) (mid-thigh, and then 2″ Below the Knee) *Dropped the barbell between the mid-thigh and 2″ below the knee – Not sure if that’s allowed but if I don’t drop and reset, I cant hang on to the bar for the… Read more »
You can drop and reset o your snatches wherever you feel comfortable. We are looking for perfect positions not how well you can cycle a barbell 🙂
Solid day of lifting!
Good to know. Thanks Tino
S1
Did the mixed model from Friday.
6 sets
Bike Erg x 20 cal
Ski Erg x 15 cal
Sandbag carry x 150 Feet
Rest 90s
All sets sub 2
S2
Snatch warm up done
20 @ 225
3:31
Conditioning
6:18
Last time 6:13
?
I felt fast time. Felt good today but the grip is a killer on this one for me.
That Hawaii trip? 🙂
Oh yea. I’m super sore from last week haha. Like I’m brand new to the program.
Do I power or squat the snatches ?
What do the 4 numbers mean after the reps ?
??????
#goals
Snatch Warm Up Done A. 95/95 135/135 135×4 B. 7:30 at 205(87%). Power Snatched for some reason for 13 reps, had I squatted from the beginning I could’ve been faster. No misses Conditioning: Old Time- 8:47 New Time- 7:01 Only things I changed were doing all of the snatches UB this time and starting with 11/10 on the pull ups for all rounds. Helped me move much faster. Assault Conditioning: 395.3 Cal. I gave it all, kept an average 61 RPM most of the time, and REALLY picked it up in the last 2 minutes, I had nothing left to… Read more »
Wow!! That’s a huge improvement on the conditioning!! Great work!
Now to get over that 400 cal mark on the AB! 🙂
Redid Fran with a friend and got 2:36 which is a 9 second PR from this morning! I’m done for the day!
Ha! That sounds pretty terrible, not the greatest idea Jessica but congrats on PR’ing twice in one day.
openers and activation done
A. 40-50kg
60-70kg
75-80-85-90kg
B. 95kg (85%)
9:29 no misses
conditioning
8:48 didn’t do back in august
Strength accessory
A. done with 30kg
B. done
pm session
bike option
466 cal (64rpm)
Thats a damn good day Petr! Great day of lifting and also great work on the bike!!
Cheers the bike felt like a lonely ride… Hope there isn’t AB 50
Primary strength:
A. Snatch press from rec @35/45
Snatch push press +ohs w/ pause @75/85
Snatch balance w/ pause @75
B. Skipped this part. Body is still recovering from a comp on Saturday
Strength accessory:
A. Barbell curls done
Pallof presses with blue band
B. Hanging straight leg raises done
Ab roll outs done
How did the comp go?
Had one good event and then my legs were completely smoked after that. It was a full on cardio workout I did better at than the strength ones which surprised me since all I’ve been doing is the lifting/accessory ?
Good to know that even if you don’t condition as much your engine is still pretty good!
– Accessory work in the morning
– 20 snatches @ 200lbs Ok ! Happy. Good until 17th but missed 2 or 3 times last reps. Time : 9min20.
– Condo : 6min30. 1 sec better than August 20. Easy on 2 first rounds but impossible to keep UB the 2 last sets of pull ups. Grip killed me. Loved this wod !
Why would your grip be shot on 80+ snatches and pull-ups?! 🙂
Nice work Adrien!
Ahah we should name this WOD “The Grip Killer” !
Strength
B. Done
C. 225 8:27. 3 misses. Form improved when I kept my head up.
Conditioning
6:17 @ 50 lbs. Struggled on last set of pull ups. Didn’t do this one on 8/20.
Make note of what you changed on your snatches that made a difference and use that learning going forward when you lift.
Nice work Tyler!
AM Session:
Every 3 minutes, for 18 minutes (6 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85-89% – 265, 275
*Sets 3-4 = 2 reps @ 90-94% – 285, 285
*Sets 5-6 = 1 rep @ 95+% – 295, 310f (would have been a 5# PR)
Six sets of:
Row 250 Meters @ 85% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Row 250 Meters @ 100% effort
Rest 90 seconds
3:58.2
3:59.0
4:00.9
3:59.4
3:59.5
Consistent on the erg! Looks like a good first session.
A. 65# x 2 sets; Snatch Push Press: 85/105; snatch balance: 115/115/115/115
B. 145#–15:40. Think I did one extra just cause I was worried I lost count. I hit two right away and then like 5 misses. But–I was determined to stay at 90%.
Conditioning: 7:43
You’re in the final couple of weeks of this cycle.