Dynamic Mobility, Activation and Warm-Up
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
Shoulder Prehab
Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Scap Push-Ups x 10 reps
Band Pull-Aparts x 20 reps
Rest as needed
Snatch Progressions
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set (by %): 85, 85, 90, 90, 95, 95
“Shoulder Boulder”
35-49:
Three rounds for time of:
500 Meter Row or 1000 meter Bike Erg
20 Handstand Push-Ups
20 Toes to Bar
20 Alternating DB Snatch (50/35 lbs)
50-Foot Handstand Walk
50-54:
Three rounds for time of:
500 Meter Row or 1000 meter Bike Erg
15 Handstand Push-Ups
20 Toes to Bar
20 Alternating DB Snatch (50/35 lbs)
25-Foot Handstand Walk
55+:
Three rounds for time of:
500 Meter Row or 1000 meter Bike Erg
10 Handstand Push-Ups
20 Toes to Bar
20 Alternating DB Snatch (35/20 lbs)
15-Foot Handstand Walk
Time Cap: 25:00
If you do not have Handstand Push-Ups then please substitute with the below:
Push-Press (35-54: 95/65 lbs; 55+: 65/45 lbs)
If you don’t have toes-to-bar, then please substitute with one of the following progressions:
Knees to Chest or Elbows
Hanging Knee Raises
If you do not have Handstand Walks, then please perform one of the following progressions:
Nose to Wall Handstand Marching (35-49: 20 reps; 50-54: 16 reps; 55+: 10 reps)
Nose to Wall Handstand Hold x 45-60 seconds
Optional Assault Bike Session
35-54:
Against a 2-minute running clock:
10 Double Kettlebell Deadlifts (32/24 kg)
12/8 Calorie Assault Bike
Max Single Dumbbell Box Step-Overs (50/35 lb to 24″/20″)
Rest 2 minutes and repeat for a total of FIVE sets.
55+:
Against a 2-minute running clock:
10 Double Kettlebell Deadlifts (24/16 kg)
10/5 Calorie Assault Bike
Max Single Dumbbell Box Step-Overs (35/20 lb to 24″/20″)
Rest 2 minutes and repeat for a total of FIVE sets.
ROUGH MONDAY
A1) 95
A2) 115-125
A3) 135-145 (85%)
A4) MORE REPS AT 145
METCON = TC @ 15 T2B 3RD RD. FINISHED REST W/ HSM ON WALL
Snatch up to 95, failed 100 4x
Conditioning: over 25 minutes, like 27 ish, spent exactly 2 min each round working on hs walks, everything seemed a bit slow today
Snatch: 235
B metcon: 15/13/12/12 box step overs.
Snatches: 95, 95, 115, 115, 125, 125, 135, 135…145
Conditioning: Time capped after 3rd set of snatches. Also scaled to handstand marching on wall
Assault bike: 8, 9, 12, 12, 14 step-overs (gained proficiency)
Recovering from bad flu so not at 100% effort/capability for a while.
I hope you are feeling better!
Sat 9/21 Dyn/Mob Done? Gymnastics skills/Drills All done 3 legless rope climbs+3/4 Barbell cycling: 94,94 101 lbs It felt ok on my thumb but if I had to do more or heavier it would’ve been very painful.. it felt good to be able to lift again 18.1 had to skip The Rowers were all being used Did my gym met con triple 3 rxd 61:28 I have not ran more than 800 since I came back so even though its not a great time I was happy to have done it .. regretted I couldn’t do 18.1 .. Monday 9/23… Read more »
Dmaw done
Snatch 1st emom 95lb
Snatch 2nd emom 115lb
Snatch 3rd emom 135lb
Snatch 4th emom 145, 155, 175, 185lbs failed last rep.
Conditioning
21:25
Asault bike
Not enough time. Had to leave. But sounded fun.
Mobility completed
A1)75#(2)
A2)95#(2)
A3)105#(4)
A4)115#(3)/120(3)
B)24:14. That was rough.
Hands feel good after that.
Great job Dean!
DMA / Warm Up done
Snatch Progression
HHS @ 40 kg
HS @ 45/50 kg
Snatch @ 50 kg
Snatch @ 50/55/57,5/57,5/60/60
Conditioning
I didn‘t feel well today and I somehow felt exhausted after the Snatches , so I decided to scale today
3RFT
500m Row
10 Push Press @40kg
20 T2B
20 DB Snatches @22,5 kg
Push Press UB every round.
T2B : 10/10 , 10/5/5, 8/8/4
DBS : 10 / 10 all rounds with a quick breath in between
18:52min
Skipped additional session and get some rest ?
I hope you aren’t getting sick! Hope you had a good nights rest!
Snatch progression hang snatch 50, snatch 55, then 2@60,2@65, 2@70. 25:28 workout. Exhausting 500 m row 55 lb shoulder press, 20 knees to arm pits, 20lb dB snatch, n2wall marches 10 reps
Have a great day
DMAWU, shoulders) done
Snatch) high hang 50,55kg – hang 60,70kg – full (every 90s) 70,73,76,78kg – full (every 2m) 80,83,85f,85,86,87kg f
Condo) 25:18, went over the cap but I was almost done 🙂
A. 115/115 high hangs
A1. Hangs 135m/135/135
B. Snatch 155/155/155/155
B1. 155/160/165/165m/165170/175
Only 5# off PR
C. 24:53
Rows 1:52/1/55/1:59
Hspu 10/5 x 3
T2b 10/10- 11/9-10/5/5
Db snatch 20/13-7/10-10
Hs walks got better as I went more controlled 25′ only broke once 2&3 rds
Great work on your snatches!! Back felt okay?
Yes it did!
1. Gymnastic program 20 min
2. Snatch progression
Spend 15 min in muscle Snatch build to 75 kg
EMOM 6 min Power Snatch 90 kg
3. Shoulder Boulder 2 rounds + 1000m+ 20 hspu + 20 t2b + 3 db Snatch
Well done Alexander!
Snatch it is not my day today !! A lot of bad snatch ! Wod with bike 18:10 all unbroken
Optional 20 min later
12/16/15/17/18 box overs
Great work on completing the workout ub!