Session One
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Build to today’s 3-RM High Hang Snatch
Drop back down to 65%, and then…
Build to today’s 2-RM Hang Snatch from Mid-Thigh
Drop back down to 65%, and then…
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
B.
For time:
20 Squat Snatches @ 70% of today’s 1-RM
*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
C.
For max reps:
60 seconds of Muscle-Ups
Rest 2 minutes
60 seconds of Burpees to a Target 6″ Above Reach
NOTE SCORES, and rest until recovered before the next portion.
D.
Every minute on the minute until failure:
Muscle-Up x 30% of today’s 60 second max
Burpee to 6″ touch x 30% of today’s 60 second max
*Once you fail to complete the specified reps within the minute the workout is over.
**E.g, if you hit 13 muscle-ups in 60 seconds, and 20 burpees in 60 seconds in the max reps test, you would perform 4 muscle-ups and 6 burpees every minute until you failed to get those reps in within the minute.
Session Two
Gymnastics Skills Warm-Up
I.
Banded Lat Stretch x 2 Minutes each arm
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
II.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)
followed by…
Three sets of:
60-75 seconds of Nose-to-Wall Split Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
followed by…
Ten sets of:
Nose-to-Wall Handstand + Handstand Walk Out and Back
(once back at the wall, correct any body position misalignments that may have occurred during the handstand walk)
Rest as needed
III.
10 Tuck to V-Up Complexes
followed by…
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
A.
Take 15-20 minutes to build to today’s heavy…
Clean & Jerk x 1.1.1
(rest 5-10 seconds between singles)
Followed by…
Three sets of:
Clean & Jerk x 1 rep @ 100% of today’s triple
Rest as needed
Followed by…
Three sets of:
Clean & Jerk x 3 reps @ 80% of today’s triple
Rest as needed
Followed by…
One set of:
Clean & Jerk x 5 reps @ 70% of today’s triple
B.
Three sets of:
135/95 lb Power Clean & Power Jerk x 10 reps
(pause for one second at front-rack receiving, and one second at receiving overhead – keep all 10 reps touch and go)
Rest as needed
C.
Back Squat
*Set 1- 5 reps @ 70%
*Set 2- 3 reps @ 80%
*Set 3- 1 rep @ 85-90%
*Set 4- 10 reps @ 70%
*Set 5- 10 reps @ 70%
*Set 6- 10 reps @ 70%
Session One A. 3-RM High Hang Snatch@95/105/115/125/135/145/155/165/175/185/195 2-RM Hang Snatch@155/165/175/185/195(f)/205 1-RM Snatch@155/165/175/185/195/205/215 B. For time: 20 Squat Snatches @ 150 4:03 no misses. C. For max reps: Muscle-Ups: 16 Burpees:17 (felt smoked) D. Every minute on the minute until failure Muscle-Upx5 Burpeex5 4 rounds+5muscles/2burpees. Felt so slow on the burpees. Session Two A. Clean & Jerk x 1.1.1@ 225 (wow legs) Three sets of: Clean & Jerk x 1 rep @ 225 Three sets of: Clean & Jerk x 3 reps @185 Clean & Jerk x 5 reps @ 155 B. Three sets of: 135/95 lb Power Clean & Power… Read more »
Session I
A.
3-RM High Hang Snatch
175#
2-RM Hang Snatch from Mid-Thigh
205#
1-RM Snatch
225#. WEAK
B.
For time:
20 Squat Snatches @ 70% of today’s 1-RM
3:24 – no misses or fails
C.
For max reps:
60 seconds of Muscle-Ups
14 reps
60 seconds of Burpees to a Target 6″ Above Reach
24 reps
D.
Every minute on the minute until failure:
6 rounds of 4 MU and 8 BURPEES
Coaching all day and forgot to post results yesterday. Sorry. AM Session: 165 on HHS x 3 175 on HS x 2 185 on S x 1 (felt heavy and way off 1rm but felt great to move weight again given the elbow) B. 2:30 Did at 135 and while light tried to work on perfect reps. No misses and no re-do’s C/D. DND (arm) PM Session: Gymnastics and core work complete A. Built up to 185 w/ no jerk (60%) (Firs time cleaning in 2 weeks but was able to get bar in front rack w/ out pain until… Read more »
Session 1 am Warmup done A) 185 205 205 not happy everything over 205 felt so heavy on the first pull B) 145 (5:55 with 10 burpees) Did 20 reps before just focusing on technique because I am a moron and don’t like to read apparently so…I redid it… C) 12/25 D) 3rounds + 10reps @ 4/8 reps Pissed!!!!! Session 2 Pm Gymnastics work: comp (15sec of flutters) A) 240 w/ 10sec in between no misses 240 no misses 195 185 (to lazy to grab other weight) B) that sucked C) 275 315 355 275×3 sets of 10 reps Wicked… Read more »
Session 1: A. 3 Rep Max from Hi-Hang (gave myself 12 minutes each one to hit a number) 215(PR); Mid Thigh 225 (least favorite); Hit 235 from the Floor, missed 245 multiple attempts s B. 3:00, had a great start with a miss on the FIRST REP! did 10 B.O.B.s and didn’t miss again lol C. Did Bar MU because for some reason I can do more Ring MU than Bar MU so,,,, 60 second max effort on bar: 15 Reps (PR), burpees 30 D. EMOM 5….: 4 Bar MU + 10 Burpee to Target (Made it an EMOM5 for… Read more »
Session 1:
Snatch Tech Warm Up-Done
A. 3RM (95-105-115)
2RM (75-85-95-105-115-failed 1 at 120)
1RM (80-95-105-115-125 failed at 135)
B. 3:58 at 87.5
C. & D. Muscle ups were a no go tonight. Skipped this to try and get in part of Session 2. I still ran out of time be I had a 2 hour coach’s meeting that cut into my workout time unfortunately. I had to cut a lot out
Session 2:
Only got through the gymnastics skills (which I missed the first time around earlier in the week).
Today was rough…back on it tomorrow.
Session I Snatch technique WU Done A. High Hang 205 (missed 225 on 3rd rep), Mid thigh 205 (missed 225 on 2nd rep), Full snatch 255 (Started @ 135, worked up 10 lbs each lift) B. Done at 180 7:30 (missed first rep and 15th, stepped forward on 4 reps) C. MU 11/ Burpees 21 D. 3 MU, 6 Burpees 7 Rounds ( had to wrap it up because a class was starting maybe 1 or 2 rounds left in my little T-Rex arms) Session II *Could not due Gymnastic skill WU due to lack of equipment at the local… Read more »
Smashed it man, pretty work
Dude this session killed me haha.
Yea it was wicked, I was smashed after the squats
A. 220-240-250
B. 4:13
C. 19-24
D. 5+3
E. 300×3
F. Done
G. 285-325-355-285×3×5
M/21/175/SouthCen
Strong work Ruben!
Session 2
did half gymnastics warm up
C from session 1 14 (10+4) muscle ups and 19 burpees
D from session 1 7+4 (4 muscle ups + 5 burpees per round)
finished gymnastics warm up
hip is super tight from sitting all day so didn’t go full clean and jerk just power clean to push jerk
A. 250/250/200/175
had to leave gym before B. and C. will probably hit B tomorrow and we will see how back/groin feels with C
WOW. All in 1 session (sorry CJ im trying but dont want to miss out on getting better) Snatch WarmUp: Done A1: Built to 205# A2: 215# Missed 2nd rep on 225 squat 🙁 A3: 240# Missed 250# 3x going for PR. B) 3:07 at 165# no misses C) 16 MU , 24 Burpees D) 5 rounds + 7 reps at 5 MU/7 Burpees Rest 20 min: I. Done II. A) done B) turned into accumulate 3 min in hold (:60/:40/:20/:30/:30) III. Done (3 x 10 sec L-Sit tho) A1) 285# (Clean was fairly easy, jerk on tired shoulders difficult)… Read more »
LESSS GO!!!!
Ha! Ok buddy…just be safe with it.
Session 1
A- 3rm high hang 195#
2rm hang 210
1rm 210
B- 3:58 @150#
C- 10 MU/ 15 burpees felt with no power need to work on that short period high intensity
D- 10 rds + 3 MU 4 burpees
Session 2
Gymnastics warm up done
A- 3rm 255#
The rest done
B- done need to work on my breathing there
C- done based of 425# 300/340/385/300(3×10)
It was hard and I loved it thoght about quiting many times but kept on going
Session 1: A 175/185/200#, new hang PR
b) 5:51, missed one rep, tired from hitting hang PR at 3 and 2 reps
c) 5 MU, 12 burpees
D) 18 rounds, had to stop when new client came in to join
session 2
skipped gymnastic because low on time tonight
A)225 well below my 255 3 rep PR
B) skipped due to time
C 245/265/285/225/225 I started a little high with the 245. current one rep is only 330.
Session 1:
A) High hang: 165, felt awesome (1RM is 195)
Hang: 165
Floor: 185
B) 2:57, @ 130#
C) 13 MUs, 18 burpees
D) 8 Rounds, 4 MUs and 5 burpees each round
Session 2:
A) Gymnastic work done, really liked this
B)
AM. A. 195 x 3. Hi Hang Snatch 245 x 2. Mid Thigh 265 x. Floor. B. 205 x 20. 5:12 (no fails or stumbles) C. Muscle-Ups – 14. (12-2) Burpees – 20 EMOM 4 muscle ups 6 burpees Made 4 minutes. (Missed the 5th by 2 burpees) PM. Gymnastics done. A. 315 x 1.1.1 3 x 1 @ 315 3 x 3 @ 245 (touch n go with power jerk) 1 x 5 @ 215 (touch n go) B. :25 seconds roughly for all 3 sets. C. 345 x 5 395 x 3 435 x 1 345 x 10… Read more »
Good work buddy. Just gotta keep hammering away on the gymnastics volume accumulation.
Session 2:
A) triple @ 215 ( felt heavy this evening, it’s about 80% of my. One rep)
3×1@215
3×3@176
5×1@155
B) 3×10@135
Felt good
C) back squats
1×5@245
1×3@280
1×1@295
3×10@245
*those sets of ten weren’t fun. Haha
Gymnastics:
All drills complete. Tuck/ v up complex was harder than I thought
Been taking it super easy with the squatting still for the past three weeks after a mild knee sprain. Really encouraged with the progress so far. Haven’t squat snatched in that duration.. So today kept it super cautious and all about technique High hang up to 155 Mid up to 175 Snatch up to 200 20 squat snatches in no hurry at 135# 4:35 no stumbles and all felt very good! C. 9 muscle ups in 60 seconds. Matched my PR with 8 unbroken. 19 burpees in 60 seconds D. 5 minutes completed plus 2 muscle ups 3 muscle ups… Read more »
Glad you’re healing up and moving in the right direction Kenny!
I’m the worst at remembering to post my results!!! But I’m still here! Session 1: A) high hang 3RM: 110 Hang 2 RM: 120 Full heavy: 135 (lifetime PR 140) B) 2:57 with 95# C) MU: 3, Burpees: 20 D) 7 rounds, couldn’t get a MU on minute 8….but MUs are a pretty new movement for me so I was actually quite happy with this Session 2: Really liking the HS and core work, definitely need it A) 3 C&J: 160 3 x 1 @ 160 3 x 3 @ 130 1 x 5 @ 110 B) this was awful!… Read more »
Good job today Allison!
January 8 Snatch warmup: done A. Started at 65lbs and worked to a 3-rep HH snatch up to 115lbs, then back to 75lbs to build up to a 2-rep Mid-Hang of 135lbs, then back down to 85lbs and building back up to a 1-rep of 145lbs (failed 155lbs behind me, twice). The volume definitely got to me by the time I got to the last rep, I’m usually able to hit 155lbs on any given day (best is 170lbs). B. 8:15 at 105lbs – Failed 4 reps for 40 burpees…yikes. C. 8 muscle ups / 21 burpees (did the first… Read more »
Congrats on the unbroken muscle-up PR!
Session 1 A. HH 3RM up to 165(PR) HS 2RM up to 175 FS 1RM up to 205 B. 145 @ 7:02 no misses, couldve gone faster but focused on technique C. MU=5 Burpee=22 D. 10 rds @ 2MU + 6 BP Muscle ups felt better as it went on Session 2. A. C&J 3RM up to 255 PR! took everything i had though lol 0/3 for the singles, super drained from 3rm 3/3 @ 205 1/1 @ 185 B. DND, running out of time and it was between this and the squats C. BS as rx off 375, legs… Read more »
Very solid day Victor!
What a day!
Session 2:
nose-to-wall hs plus walk out: tough and I got a little over half
tuck to v-up: yuck
A. C&J x 1.1.1: 155# I was/am fatigued but for some reason I felt strong. Was happy with this.
Completely just missed doing the 3 reps @100%
3×3: 125, felt great
1x 5: 98#
B. Struggled a little with 10 reps, I did 6 reps each set because my legs were just tired and my form started to go.
C. Back Squats felt pretty good: 157/180/195/157 (3 x 10)
Pretty fatigued but felt strong. Thought that was odd.
I felt the same. Fatigued but strong it was weird
So good to hear!!!
I know how you love this kind of volume Shely! 🙂