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 heavy…
Snatch x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Snatch x 2 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Snatch x 1 rep
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:
Squat Snatch x 30 reps @ 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 Box-Jumps (24″/20″)
NOTE SCORE, and rest until recovered before the next portion.
D.
Every minute, on the minute, until failure:
Box-Jumps x 30% of today’s 60 second max
Muscle-Up x 30% of your 60 second max reps performed on January 8th
*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 on January 8, and 40 Box Jumps in 60 seconds in the max reps test today, you would perform 4 muscle-ups and 12 Box-Jumps every minute until you fail to get those reps in within the minute.
Session Two
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
II.
Ten sets of:
Wall Walk + Handstand Walk
Rest as needed
followed by…
Three sets of:
Start from Squat with Hands on the Floor, then perform a two-footed jump to Handstand Hold and return to the floor softly and quietly x 10 reps
Rest as needed
III.
60 Second Bottom Balance Complex + 30 Second Single-Leg Bottom Balance Each Leg
followed by…
50 Tuck Rock Shots (10/6 lb med ball)
followed by…
Two sets of:
30 Straight Body Crunches
A.
Build to today’s heavy…
Clean & Jerk x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Clean & Jerk x 2 reps
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.
Two sets for times of 15, 12 and 9 reps for time of:
Power Clean (135/95 lbs)
Strict Ring Dips
Rest 3 minutes
C.
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 78%
Set 5- 10 reps @ 78%
Set 6- 10 reps @ 78%
Session 1
A) 205
215
215
7:00 1 miss
C) 27
Mu 5 box jumps 9
Made it to 30 and 52
Session 2
Gymnastics done
B) 205 x3
C) 215×2
Stopped hear I really thought about it was the program says
Perfect technique and mechanics
While the was loathe tech started to break down so I stopped.
D) 3:15/:345
Bsq done
Completed 1/29 AM Session Snatch Tech work completed A. 3’s up to 175 2’s up to 185 single only up to 185 ***Was exhausted by the time I got back up to single? B. 7:23 (1 miss) @ 125 Felt like I was cheating with the weight, but it was based off my single which was low. C. 37 Box Jumps D. 7:00 completed 11 BJ + 4 MU EMOM PM Session Gymnastics warmup don A. Up to 235 (Again felt super heavy by the time this session rolled around) B. 3:41/4:11 (RX) C. Completed based off 365. (Lots of… Read more »
Session 1
Had to combine both sessions today and Condense into an hour so just did the snatch work and squats. Will pick up the other stuff on Sunday
A) snatch X 3 at 90kg
Snatch X 2 at 100kg
Snatch X 1 at 110kg
B) 30 snatches for time at 80kg(missed first 4 and then didn’t miss any…disaster) 9:07
C) back squat: all reps done at % given. Those 3 X 10 are brutal
Session 1: A) Snatch x 3 = 225, Snatch x 2 = 235, Snatch x 1 = 250. Attempted 257 three times but couldn’t hit it. Hoping to get that soon. B) 6:53 @ 175 lbs. One stumble. C) 47 box jumps in 60 seconds. D) EMOM: 14 BJ’s + 6 MU’s Completed 5 rds + 14 BJ’s + 2 MU’s Session 2: A) Did all power cleans. 275 x 3, 295 x 2. Jerks are feeling decent. B) 2:59 & 3:46. Strict ring dips got pretty challenging towards the end. C) Ran out of time. May hit back squats… Read more »
Session 2: boy did I feel it this evening.
A:
3RM Clean and Jerk 255
2RM Clean and Jerk 270
B:
3:25/3:22 All PC unbroken. Upper body was tired from muscle ups earlier in the day. Dips sucked
C:
Squat up to 166kgx1
3 sets x10 @134kg. Phew. Big push here tonight to get through.
Session 1
Snatch warm up done
A. 3 rep @195lbs
2 rep @205
1 rep @215
B. 30 for time @ 145lbs in 4:04
C. 34 box jumps
D. EMOM
10 box jumps
5 MU
Got into the 6 round and finished
Up there. End 10 seconds after the minute
Session 2
All gymnastics and core work done!
Loving this!
A. 3 rep at 245lbs…. Legs were BURNING
2 rep at 265lbs
B. 2:38 / 3:29…. Forearms
C. 275/305/345/295/295/295
DONE!! What a day. Feelin awesome!
Glad to hear you are feeling good! Hopefully you carry this fire to tomorrow!
Rest of session 1 & session 2:
60s box jumps: 24
EMOM: 8 + 1 MU…got through min 10 and stopped because I ripped
Gymnastics done
A) 170×3
175×2
B) 4:37 & 5:48…forearms!???
C) 180-210-235-200-200-200
Squats felt suprisingly great tonight!
Session 1.
A1) 195
2) 205
3) 245. PR
B. 8:47 at 175
C. 25
D. 4 muscle ups and 8 box jumps 6 rounds + 6 reps
Session 2
A1) 245
2) 275. This was last year’s 1rm.
B. 3:42/4:07. 4min rest between sets.
C. 295, 340,380, 3×10 at 315
Will do this tomorrow.
Have a great Saturday with it!
was not able to do it Saturday. Did part of it Sunday. It has been a busy weekend and the volume the end of the week piled up. So I did the following: A. 3RM Snatch (195lb) – kept it technical. this movement is hard for me but happy 2RM Snatch (210lbs) – same. technical and moved well. 1RM Snatch – Stayed at 210lbs. body wasn’t feeling it. but happy with the snatches. B. 3RM Clean and Jerk – 255lbs 2RM Clean and Jerk – 280lbs (PR) This weekend was tough for me to get anything in. Classes and a… Read more »
A) clean and jerks
Triple at 220
Double at 235
B) 15/12/9 – cleans and ring dips
( felt great durning this one, I did this a couple months ago and I was almost a min faster on each today)
Rd 1: 2:30
15’s unbroken on both
12’s – 7/3/2 then ring dips unbroken
9’s – 4/3/ 2 quick singles then dips unbroken
Rd 2: 3:10
15’s – 13/2 cleans and dips unbroken
12’s – 7/3/2 singles and dips unbroken
9’s – 3/3/3 quick singles and dips unbroken
C) squats done with am session based on 355 back squat
Nice work Justin!
The guys peer pressured me into working out with them A. Tabata Assault Bike 8 rounds 20sec work 10sec rest I got 65cal B. EMOM x 8min 10front squats @95lb + 5 BJ 24″ C. 20min AMRAP 50 cal row 40 WB 20lb 30 BJ 24″ 20 Burpee over bar 10 ring MU 1 round + 145reps (5reps shy of 2 rounds) Rested 10min A. C+J 3 reps 225lb/ 2 reps 230lbs/ 1 rep 245lbs I was smoked by this point B. 15-12-9 PC 135 and strict ring dips 3:25/ 4:10 Didn’t have anything left in the tank for back… Read more »
Session 2:
Handstands improving, little by little…
A. 295 for the 3, 315 for the 2. Had more in me, but listened to my body and didn’t push too much.
B. 3:22, 3:47. Kept a smooth pace on both sets. First set did UB power cleans, second one broke each one into 3 sets and rested less on transitions. Ring dips all broken up into 3 sets each time.
C. Worked up to 415, then did the 10s at 355. Couldn’t of done this without my training partners holy moly!
Always good to have partners pushing and keeping you accountable
PM Session: LOVED the gymnastics session today! :o) A. 155×3, 160×2- Squat Cleans (My whole body hated me through this… I could have power cleaned more, but I know that my squat clean is my weakness, so I went with that. I know that I am capable of more. I have to figure out how to fuel myself better now that I am taking on all of this training. It has always been a struggle of mine.) B. 4:56, 5:15 RX (Just tried to keep moving… 2nd round felt better on the cleans) C. 170X5, 195X3, 205X1, 180X10-3sets (Holy. Freaking.… Read more »
Glad you enjoyed the gymnastics today and sounds like you might have enjoyed those 3x10s as well!
Session 2:
Did gymnastics session after I coached the noon.
Started lifting about two hours later. Kinda wish I hadn’t waited cause I felt good earlier but felt tired when I came back in.
3-RM, 135# (just tired)
2-RM, 145#
6:00/6:38
Squats done. Last three sets turned into four sets. Did 3 sets of 8, then 1 set of 6. All at 175#
Session 2:
Gymnastics warm up – done
A. 175 x3 185×2 – I was smoked from this morning!
B. 4:00/3:38 – went better than expected, was able to do all but 1 set of PC across both rounds UB.
C. Was planning on back squats, but got sucked into a soccer game with my kids in the front yard… Back squats can wait 🙂
A. 195 for the triple, 215 for the double and 215 for the single. I felt really fast and solid until I started doing the singles. I thought for sure I’d tie or beat my PR. B. 5:23 with 150lbs, one rep I stepped forward but no missed C. 30 box jumps then did 5/9 on the EMOM and got 11 rounds plus 4 reps Second session A. 270 for the triple, skipped the double because my low back got tight. I battled SI pain all of last year so I’m playing it safe B. 3:50/4:29 RX, the dips killed… Read more »
Congrats on the PR dude!!! “When the pans hot you do the cooking!”
I
A. 235×3
245×2
250×1
B.175 5:13 no misses
C. 8 Box Jumps 6 MU
7+13
41 MU in 8 minutes very pleased
II
A. 285×3
305×2
Really smoked on these
B. 2:26 – 3:30
Ring Dips killed me
UB PC on first set
C. 285-325-365-315×3×10
Started getting really tired by the end of this.
M/21/177/SouthCen
Yea man same with me, those 3×10 are just so bad at the end of all the other work. Typically difficult but lately those last 3 sets are missable.
Pretty work today how are you feeling?
I have been traveling and working so much that I have to.do all the work as one big session, it’s awful man. Really hard to stay focused and not get frustrated at new gyms as well.
I feel alright body isn’t too beat but nervous system is fried
How can you tell the difference? Are you just not sore?
Yeah muscles aren’t too sore but I’m overall fatigued
Smoked it today Ruben. Well done man!
Thanks brotha! Just trying to keep up with your insane engine
All done in one session. A. Snatches 205×3/225×2/230×1 B. 30 for time at 165#. I think I was around 5:30 or so. The perfect snatch part made a huge difference at how aggressively I went at these. C. Build to 1 RM Clean and Jerk (needed to save some time) 300# D. 15-12-9. 3:06/5:42 First time through was unbroken. All ring dips were done at a muscle up station which undoubtedly caused me to rest way too long. E. Back Squats based off of 415#. I now can’t walk after this 3×10 but I know I’ll be better for it.… Read more »
You’ll be fine 🙂
Session 1
A.
3 rep 225
2 rep 245 PR for double
1 rep 250
260F Felt like 300
B
175×30 7;22 should of pushed the pace harder. No misses
C.
36
D.
Emom 7MU+11BJ
7rds+1 set my MU threshold at 50. All MU UB. Would of been hard to get through the 8th round.
Session 2
Great work hitting 245b for a double! Great to see the barbell cycling improving!
Session 1:
Back is feeling better but is painful in the hole, stuck to power snatches throughout.
3 rep @ 160
2 rep @ 170
1 rep @ 180
C) 36 box jumps in 60sec
D) emom needed to hold 11 box jumps and 4 mu
8 rds + 13 reps
Last three rounds were basically an AMRAP.