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
Immediately followed by…
Every minute, on the minute, for 8 minutes (8 sets):
(Snatch Balance with a pause) x 1 rep
(perform the snatch balance, then pause at the bottom for 3 seconds)
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%
C.
For max reps:
30 seconds of Ground to Overhead (135/95 lbs)
Rest 15 seconds
45 seconds of Bar-Facing Burpees
Rest 90 seconds, and when the running clock reaches 3:00…
Three rounds for time of:
135/95 lbs Ground to Overhead x 30-second max # of reps
Bar-Facing Burpees x 45-second max # of reps
D.
Three sets of:
Stiff Leg Deadlifts x 10 reps @ 40%
Rest 2 minutes
E.
Three sets of:
Rear Foot Elevated Split Squats x 8 reps each leg
Rest as needed
a) 20/25/30/35/40/50/55/60/65/70/75/80/85kg;
b) 51kg, up to 85%;
d) 60kg;
e) done.
A. 55, 65, 70….75, 80 wow totally missed the snatch balance ?
B. 120… 125 2×2, 135, 145, 150, 155, 160, 165 ? 97%!
C. 9 G2OH, 11 burpees, 5:30 …. maybe I should have pushed harder on the 45 seconds of burpees ?
A. 45,65,85. 95,100. 115,135,145,155,165,175,185,195.
B. 135,145,145. 170,170,180,190,200,205,210-f,210-f.
C. 5/10. 3:28.
A. 35/60/105
B. 95 then
105/115/125/130/135/140 F so moved on after 6 sets
C. 13 snatch UB/18 BFB
9:06
Was super tired after the tester portion
D. 125
E. 65# back rack barbell
A. Done
B. Done
Fails @92% = 165
C. 8/ 15 BFB.
6:50 RX
E. Done
Wrong day
A. Done
Everything with light weights
B. Complex @60kg
Snatch Up to 95kg=95%
C. Test 8/11
3R for time in 5:23
D. Done @75kg
E. Done
A1. 45 65 75
A2. 85 95 105
A3. 5@115 3@135
B1. forgot to do the complex!
B2. snatches doubles 140 singles 150 160 170 175 180 185 after three misses
left shoulder still hurts a little on snatches, still not comfortable pushing these, but getting better.
C1. 8 GTO / 12 BFB
C2. 10:01 (7:01 for the 3 rounds)
D. 205
E. 35# dbs
Great workout thanks!
A: 45/95-135-155
B: 165 then up to 265#
C: 12.5 for both; did 3 rounds of 13 each in 5:35
B) up to 255
C)13/14; 6:03
A2. 55/65
A3. 65/75/85/95 (Misread and did E2MOM)
B1. 95/100/105
B2. Up to 115. So-so Snatch day today. Wasn’t the best once I got higher percentage
C. Practiced workouts for my comp this weekend instead (beach city battle)
D. Did this AM
E. Did this AM
A. Done
B. Up to 105.
C. GTOH: 8
Burpees: 15
3 rounds: 5:00
D. Done
E. Done
A. 35/35/40
45/55
55 to 90
B. 85
100/100/105/110/115/120/125x2fail
Snatches and I are not friends these days. Can’t seem to hit 90%
C. 3 power snatches, 10 bfb
3rft 4:11
A. Snatch Balance – up to 255
B. Complex 160
Singles – 190 to 260 – no misses, super happy about these reps today.
C. 9/15 – 3 rounds in 5:20
Snatches for G2OH
Great day of lifting Dante!!
Thank you, Tino!
A)
SP in R pos Up to 155
SB up to 289
B) complex at 135/145/155
2×170
Singles: 184/194/210/220/230/235
Felling good:240/245 (2 lbs Pr) 250 (7 lbs Pr)
C)
30 sec T&go clean&J 10 reps
45 sec bfb 10
3 RFT
6:51
D) 220
E) 135
You’re putting in the work dude! Its awesome to see!!
Thanks Coach. I’m just getting away with raw strength and hard work. Which your programming is the key. Plus some Tino brain busting inputs on my technique. ?
A) yesterday’s metcon 33:41 this has the rest in it(echo bike/ unbroken on all movements except final Thrusters 26-4. Hands slipping)
B) yesterday’s lifting ended at 320 for complex
C) today’s metcon : 12/14 snatches for G2OH
3rft- 7:18
Thats a whole lot of conditioning today! Plenty of recovery tonight
A1) 43-48-53
A2) 56-58
A3) 60-70-80-85-90-95-100-105
B) 66-66-66, 77-77, 88, 94, 98, 101, 104 (PR after surgery) went awol – 106 (my old PR!), 109 (New all time PR!!!)
C1: 10 – 15
C2: 8-10, 7-8, 6-13
D: 80 x 10×3
E: Skipped
Yeah Hakon!!! Awesome work on the PR!!!
A.done
B.135 snatch balance
.up to 210 failed the 215
C.7/14-4.20s
A) 45, 55, 65 then 75, 75, then 95, 95, 105, 105
B) 115 for the complex and then 125×2, 125×2, 135, 145, 155, 160, 165x, 155 (thumb was hurting on the catch and throwing me off so I stayed light).
C) 8 CnJ/12 burpees, 3 rounds -> 5:20
D) done
E) done
Hope your thumb is ok!
A1) 45-65
A2)75/75
A3) 95-115lbs
B1) 95-105
B2) 115-145! Missed 145 twice but really wanted to got it on the 3rd try. Haven’t hit that number for about a year. So good day!
C) 7 clean and jerk/ 14 BF burpees
3 rounds for time: 5:13
D) done ✅
E) done ✅
Awesome day of Snatching Amy. Great to se you hit 145!