Primary Training Session
Mobility and Activation
Complete Snatch Warm-Up
A.
At 70-75% effort, complete as many rounds and reps as possible in 15 minutes of:
10 Double Dumbbell Push-Press (50/35 lbs)
10 Double Dumbbell Reverse Lunge (Farmer’s Hold)
10 Double Dumbbell Thrusters
10/7 Calorie Assault Bike
Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Six sets of:
Snatch x 1 rep @ 90-95%
Rest 2 minutes
D.
Against a 2-minute running clock…
20 Chest-to-Bar Pull-Ups
10 Bar-Facing Burpees
Max Snatches in remaining time
Rest 2 minutes and repeat for a total of FOUR sets
Set 1: 135/95 lbs
Set 2: 165/115 lbs
Set 3: 195/135 lbs
Set 4: 225/155 lbs
As we approach the Open we will be increasing the volume of pull-ups, toes to bar and bar muscle-ups to ensure that everyone is prepared. Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips, and you can get a 10% discount by entering the code “INVICTUS”.
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:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds
B.
Three sets of:
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest 60 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible – but be sure to get full hip extension)
Rest 2-3 minutes
C.
Two sets of:
Banded Pull-Aparts x 50 reps
Rest as needed
Running Endurance Option
Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.
Rowing Endurance Option
Eight sets for times of:
Row 750 Meters
Rest 60 seconds
Your goal should be to maintain consistent pacing across all sets.
A) I didn’t realize what a mouth breather I am, nose breathing is hard! I had to slow down several times. 5 rounds plus 4 lunges B) 3@215, 2@235, 1@245, 3@235, 2@245, 1@160 C)had a really good snatch day, can’t wait to retest my 1rm! 3@175, 3@180, 1rm is 185 D)11@95, 8@115, 5@135, 2@155, missed a snatch forward at 155 so squatted the last rep. Unbroken c2b, finished burpees right around the minute mark each set. Running endurance: 4 sets of 800m run at 1 mile pace on the assault runner, 4:02-4:08, ran out of time to do the last… Read more »
Nice work Briana, looking strong! Good job on you nose breathing! I feel like its going to help you a lot!
A. 3 rounds plus 20
B. 265,285,300,285,300,325
C. 90% felt heavy today so I went 195lbs
D. Set 1 (135) 7
Set 2 (165) 5
Set 3 (195) 1
Set 4 (205) 0
Finished C2B and Burpees around a minute.
Solid start to the week!
PM Session: Every minute, on the minute, for 15 minutes: Snatch from Below the Knee x 1 rep *Sets 1-3 – 50% – 115 *Sets 4-6 – 60% – 135 *Sets 7-9 – 70% – 155 *Sets 10-12 – 75-80% – 165, 165, 175 *Sets 13-15 – 80-85% – 175, 185, 185 Every 3 minutes, for 21 minutes (7 sets) for times: 20/15 Calorie Assault Bike 15 Chest-to-Bar Pull-Ups 3 Touch & Go Snatches @ 70-75% Because this was very similar to what we did 2 weeks ago, I kept the calories the same as when it was an EMOM.… Read more »
Good learning on bike pacing when having to go straight into gymnastics. Solid day dude!
Squats:
315-340-365-340-365-385
Snatches:
5/6 @ 245
Conditioning:
12 @ 135
9 @ 165
5 @ 195
2/3 @ 225
All C2Bs UB
Solid start to the week! Recovered from the Comp?
Yeah it wasn’t bad. Felt fine today
A. 5 + 14
From Push press straight into lunges took bit of rest before thrusters. Bike took me 1 minute.
B. 125-150kg
C. Had disaster here today made 3 out 6 lifts 95-100-95kg. Just felt apart.
D. No time
Did 2 x 50 band pull aparts
In the afternoon accumulated 60 strict pull ups
Any video of todays lifts?
Yes I’ll put it up.
First day back after two weeks off post PRK surgery, so I took things a little easier today to ease back in.
A. 3 rounds + 25 reps
B. Scaled the weights back
255/265/275/255/265/275#
C. 135/135/140/140/145/150#
D. 10 reps/6 reps/4 reps/1 rep at 95/115/135/155#
Followed your 50/60/70/80% recommendation. All C2B were unbroken, but unfortunately, I tore on the last few reps of the last set. Shouldn’t be too bad though.
Welcome back!! I hope the surgery was a success and you can see again! ?
Good first day back then you tore your hand! ??♂️ Hope it isn’t to bad and won’t effect training.
A) Went a bit over the cap to do 4 rounds – the thruster bike combo is tough on the breathing, felt like I had a good rhythm on the push presses and lunges though
B) 285/305/325/305/325/345
Took another shot at the qualifiers – went 6 seconds faster but couldn’t stick the jerk on my lift today, so just gonna roll with Fridays scores
SAO
A) Used 62# KBs (farmers hold), and a KB for rows
B/C) Did a super set of the hip extensions and banded pull aparts
5:36/335lb….:)
IOQ 5 & 6 repeat – 5m54 and 137kg – improved on both counts. Wait and see how it pans out, looking forward to getting back to the norm!
C. 90kg
D. 7 , 5 , 1 , 0 – Unbroken CTB
Great job on the improvement!!
Great work Tom! Sub 6 is moving!!
A.
3+30 reps. Big challenge to keep nasal breathing for 15 mins but got better throughout
B.
305/325/345/325/345/365
C.
240×2/245×2/250✅❌
D.
Set 1: 8 reps @ 135 Power Snatch
Set 2: 6 reps @ 165 Power Snatch
Set 3: 1/3 @ 195 (both misses behind) Squat Snatch
Set 4: 1/1 @ 225 (rested until 1:50 to ensure the make)
C2Bs: 15+5 for all
SAO
A. Done with 95# barbell front rack and 75# DB for rows
The nasal breathing is a whole new game
A. 3+22 getting better at this nasal breathing, but it’s still tough
B. 305×3/325×2/345/325×3/345×2/365
C. 185×3/195/195 (f)/205
D. 5 @ 135#, C2b 20 unbroken in 26 sec
3 @ 155#, C2b 16/3/1
1 @ 175#, C2b 16/3/1
1 @ 185#, C2b 16/4×1
No qualifier?
AM Session: Perform rounds of 21, 15 and 9 reps at 70-75% effort of: Calories of Rowing Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″ Box) Add a 400 Meter run between each round (for a total of 800 meters of running). Tried to nose breathe only – if I was giving myself a grade it would probably be a D. Was able to do it on the row, then after about 7-8 box step overs I realized I wasn’t even breathing at all and then had to take some time off. And the run was pretty hard too. I’ll… Read more »
Looks like you’re going to have a blast with nose breathing. 🙂
I’m excited to see your progress as you implement it more ??
What % should i use for snatches if i dont 225?
Around 80%. ?
50/60/70/80%
A
4 Round +12 Rep
B.
120-128-136-128-136-145 kg
C.
85-87.5-87.5( no Rep)-87.5-87.5-87.5( no Rep)
D.
60 kg 6 Rep ( 55”) 10-10
70 kg 4 Rep (50”) 12-8
80 kg 2 Rep+ 1 no Rep(50”) 12-8
85 kg 0 Rep +2 no Rep (45”) 12-8
In the afternoon Row