A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111
Followed by….
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps
(perform the push press, descend to bottom of OHS, perform the snatch balance, then come up and repeat)
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
C.
Three sets for times of:
30/20 Calorie Assault Bike
15 Power Snatches (115/75 lbs)
60 Double-Unders
Rest 3 minutes
These should be sprint sets. Compare your results to August 14, 2018
.
D.
Three sets of:
Barbell Good Morning x 5 reps @2112
Rest as needed
E.
One set of:
Banded March x 5 Minutes
A. 105#, 125
B. up tp 160 (felt good)
C. 3:13, 2:54, 2:09 (as it went along knew where I could push, big sets of snatches/went UB in DU)
D. Did hip extension things CJ gave us
E. Done (w/ 30#wb);
A. Up to 235
B. Up to 250 – Had a couple misses at 90% but managed to get it.
C. Rx 3:02, 3:26, 3:12
A. 45,65,75, 85,95. 115,135,155,175,195.
B. 145,155,165,175,185,195,205,210-f,215-f,215-f.
C. 3:54,3:56,3:49. AB in under 2:00, 65 rpm. Sets of 5 on snatches. DUs Ub except 1 trip 2nd set.
A1. 65 75 85
A2. 95 105 110
A3. 95 105 115 115 115
B. 120 140 160 170 180 no misses, shoulder still a little wonky but it works
C. 45 cal AD / 15 ps @115 / 60 du
5:12 4:56 5:22 (last time was 5:38 6:10 5:44)
Bike took around two minutes. PS singles, DU ub
D. 135
E. Belted march no additional weight 5 minutes
Great workout thanks!
A. Snatch Grip Push Press x 5 reps 105
3 reps 115
Complex 70
B. 65/65/75/75/85/85/90/90/95/95
C. 4:29/4:30/4:17
A – done
B – 155#
C – 3:30 – 3:21 – 3:25
D – done
E – out of time and gas
A. Snatch Press x 5 reps: 75 lbs
Snatch Press x3 reps: 85 lbs
Snatch Balance: 135 lbs
B. 115/135/155/165/175 lbs
C. 4:43/5:02/4:51
D. Done
E. Done
A. done
B. Just stayed at 105. Had an off snatch night and just tried to focus on form.
C. 3:04, 3:05, 3:35
A: Done
B: up to 265#
C: 2:45/2:47/3:07
A) Done
B) 255
C) 2:12, 2:44, 4:00
Found my redline
B) Powers 115-165, hit 170, 175 (92/95%) but they were below parallel.
D) Done
E) Done, Green Band
A. Done
B. Up to 125. Stayed here the rest of the sets (80%) because my mechanics were awful today.
C. (Aug 14, 2018 -> 3:05/3:23/3:31)
Sep 25, 2018 -> 2:56/3:10/3:12
D. Done (w/85#)
E. Done (w/ 30#wb)
Definitely fitter! Now to sort out that snatch!!
100% agree.
A1) 55-75
A2) 80/80
A3) 95-135
B) 85-140 for a single. Max is 150lbs
C) last time I did it scaled. I used 65lbs cause I didn’t think I could cycle 75lbs that fast.
Today I did it RX with 75lbs and beat my old score the first round and stayed consistent all three rounds ??
3:35/3:30/3:35
E) 3 sets of 3min March
Yeah Amy! So awesome to see that all of the hard work you have been putting in is paying off!! Keep it up!!
A. 45/45/45/55/65 then 95/95/115/135/145
B. Up to 205, missed 215 twice, felt a little beat up from yesterday overall.
C. Skipped, did a different workout w Johnny.
D. 140/150/160
E. Done with 65# sandbag
A. Snatch Press at height 75/90# Complex: 135/155/165/185/185
B. 135/160/180/190/202 both misses
C. 4:08/4:04/4:15 Rx compared to 4:28/4:38/4:30 last time.
D. Done
E. Done
Great to see those improvements!
A) 45# for all of the snatch press from rec
95×2, 115#x3…focus on technique
B) 115/135/155/165/175#
C) 3:30/3:34/3:40 RX
Aug 14: 3:15/3:52/4:00…slower first round but more consistent.
D) Done
E) Done
Consistent is ?
After 10 days on holidays I come back ? A.Snatch Press from Receiving 5x(20,20,30kg) 3x(30,40kg) Snatch Push Press + Overhead Squat + Snatch Balance 2x(40,50,60,70,80kg) I felt very good ? B.Snatch *Sets 1-2 = 3 reps @ 60% 55kg *Sets 3-4 = 2 reps @ 70% 65kg *Sets 5-6 = 1 rep @ 80% 75kg *Sets 7-8 = 1 rep @ 85% 80kg *Sets 9-10 = 1 rep @ 90% 82,5kg ? C. 3:15 4:00 4:30 30 Calories Row I felt the holidays very hard. Last time I did 3:00/2:45/3:15 but with 40 kg Power Snatch D. Done with 30kg… Read more »
Welcome back! I hope you had a great vacation!
Take your time to ease yourself back in!
Thanks Tinon?
A. Done. Subd OHP and PP.
B. Done. 50/60/70/75/80Kg. Shoulders felt ok. A little crunchy at the end but no pain.
C. Did Rx PS this time. Last time scaled to 45Kg because of shoulders. Subd 400m run again, no bike or rower.
Last time: 4:11/4:11/4:03
This time: 4:11/4:13/4:02
Felt good. And definitely should’ve pushed harder on the first two. Was conservative because of shoulders.
D. Done with 60Kg
E. Done with 22.5WB
Better to be safe than sorry. Nice work Wilson!
A.
20, 25, 27.5kg
27.5, 32kg
40, 50, 60, 70, 80kg
B.
54, 63, 72, 76, 81kg
C.
3:12, 3:36, 3:50
3:36, 3:55, 4:18 last time
done all singles on the snatch this time just moved fast no breaks, last time went 3×5 and most probably rested in between them
D.
60kg
E.
Done
Solid improvement! Now you just need to trust your fitness a little more!
A3: up to 110#
B: up to 120#
C: 3:14, 3:23, 3:33
D: 400 m sandbag carry