Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
30 Second Side Plank (each side)
5 Right Arm Kettlebell Windmills
100 Foot Right Arm Overhead Carry
5 Left Arm Kettlebell Windmills
100 Foot Left Arm Overhead Carry
5 Broad Jumps (increasing in intensity and distance)
A.
Three sets of:
Tall Snatch x 5 reps @ 20-30% of 1-RM Max
Rest as needed
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Power Snatch + Power Snatch + Snatch
(Pause at the knee on the way up every rep for 1 full second.)
Set 1 = 50%
Set 2 = 55%
Set 3 = 60%
Set 4 = 65%
Set 5 = 70%
Followed by..
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Snatch + Snatch (Touch and go)
Build to a heavy
B.
For time:
30 Strict Handstand Push-Ups OR 9 Wall Walks
Rest 60 seconds
20 Strict Handstand Push-Ups OR 6 Wall Walks
Rest 30 seconds
10 Strict Handstand Push-Ups or 3 Wall Walks
C.
Electric 10
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Snatches (115/80 lbs)
10 Deadlifts (115/80 lbs)
15 Toes to Bar
Athlete Notes:
We’ve got a classic triplet in today’s workout. Some barbell cycling mixed with a gymnastics movement is going to give you that solid open-style stimulus. We’re looking for the snatches to be a weight you can perform unbroken, then drop the barbell and knock out the 10 deadlifts. Breaking the toes to bar isn’t a bad idea if you’re worried about your grip. 8/7, 9/6, 10/5, or even a quick 7/5/3 isn’t a bad strategy for most of you if it keeps you moving. You just have to be diligent about your rest! Keep working at a consistent pace through this – fast intervals will be 75-90 seconds or so – and then turn the jets on when you get to the last 2 minutes!
A. 45-155
B. Wall walks 3:07 2:28 0:49
C.4+5 with 105
Warm up ✅
A. Up to 205
B. Rx :30/ :19/ :13 all UB
C. Rx 7+ 19 reps all UB
Warmup
A. 20/30/40Kg
A2. 40/43/50/52/60Kg
A3. 60Kg across all
B. 4:08
1:21/:51/:26
C. 5+15
A. Tall SN 55, complex- built to 90
SN -85, stayed her cause I couldn’t seem to stand up with 90 at that point????♀️
B. 9:09.
C. 3+21, used 75lb bar.
Biked 22km earlier the day, then just some easy wod:
30 strict wall facing hspu (10-10-6-4)
30 strict hspu (10-10-10)
1’ rest between sets
20’ amrap of:
15 T2B (all ub)
10 alt db sn 50lbs
10 db swing
10 goblet sq
26 reps alt lunges
10 jox jumps
Finished just under 6 rounds
Warm up: done
A1: 45/55/60 lbs
A2: 105/115/126/135/145
A3: 155 lbs
B: 2:00/2:00/0:46
C: 4 rounds + 10 DL
B.
First time back doing these and they felt ok!
:57/1:15/:57
27-3
11-4-4-1
5-2-2-1
4:39 total time with rests
B.
AMRAP 10
30 Double Unders
15 GHDSU
15 Cal Echo Bike
5+8 DU
C.
3 Sets
300 meter ski
20 db bench press (50)
10 strict dips
Rest 60 seconds
2:57/3:18/3:28
Solid day!