Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%
C.
Take 20 minutes to build to today’s 1-RM Bench Press with a 1-Second Pause
Control the descent of the barbell, let it rest on your chest for a count of “one-one thousand” and then press.
D.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14
Primary Conditioning Session
A.
For time:
500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
20 Toes-to-Bar
30 Kettlebell Swings (32/24 kg)
40 Wall Ball Shots (20/14 lbs)
Rest until the running clock reaches 10:00, and then repeat.
Note times for both sets. Go hard…we don’t want to hear that you paced too much on the first set. Trust your ability to hit intensity, recover and repeat.
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.
Aerobic/Gymnastics Skills Option
Three sets of:
Row 1000 Meters @ 75-80% effort
3/2 Legless Rope Climbs (15′)
10 Alternating Pistols with Overhead Hold
(hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed
strength
a. Muscle snatch upto 77.5kg
high hang sn + hang sn 2x80kg, 2x85kg
b. snatch upto 115kg
c. pause bench 130kg, pretty sure thats a PR for bench press
d. MU 6/6/6/5
HSW 18m/18m/18m/18m
T2B 15/15/15/15
conditioning
a. 5:52/6:06 rxd I suck at sprinting but getting better
aerobic/gymnastic option
done, used broomstick for pistols
L-sit done as knee tuck on paralettes first round then seated L-sit for rounds 2/3
A1. 95/115/135/145/155/165F
A2. 110×2/120×2
B. 125/135/145(2 trys)/155/160F/160F(bar fell forward but got underneath, working back up to heavy again with better form)
C. 275#, failed 295 then 285
Strength:
A. 38k-41k-43k-45k-47(F)-47(F)
I accidentally did full snatch on the last one but did
1-2: 47k
3-4: 50k
B.
1.) 80% – 53kg
2.) 85% – 57kg
3.) 90% – 60kg
4.) 95% – 63kg
Today was a terrible snatch day I’m still a little scared since dropping it on my back so I did 3 singles at 55kg
C. Worked up to 155#
D. MU: 5/4/4/4
HS: 21’/19’/18’/28′
TTB: 13/15/12/14
Scared from the mishap last week?
Yes and I can’t seem for the life of me to put anything over my head like over 85-90% in both my snatch and jerks 🙁
Strength:
A. Muscle snatch 90#
High hang+snatch 75/75/85/85#
B. Went light for full snatches to just work form. My hips weren’t feeling heavy weight today so I didn’t want to aggravate them
C. Bench with 1 sec pause at chest 125#
D. MU 3/2/2/2
HSW(did shoulder touches) 11/8/13/15
T2B 9/10/10/12
Conditioning:
A. 7:22/7:38 cut the reps for t2b to 10, 20 for kbs @35#, 20 wallball shots
Got this in after coaching today… good news is that I was started each round at the top of the minute, I pushed through when my body wasn’t quite ready. Toes to bar wrecked my midline and made the MUs drop off quickly. I am sort of running a day behind this week… snatching and conditioning tomorrow morning =) Every minute, on the minute, for 12 minutes: Minute 1 – 30 seconds of Muscle-Ups Minute 2 – 30 seconds of Handstand Walk Minute 3 – 30 seconds of Toes to Bar Report results as follows: MUs – 8/4 (3,1,f)/4(3,1,f)/4(2,1,1) HSW… Read more »
Looks like your feeling better after the weekends competition. Solid day of gymnastic work!!
A) Muscle snatch up to 180
175 first two sets
195 second two sets
B) 200-250 lbs. Had one miss at 230 lbs.
C) Shying away from super heavy bench because of a past pec injury
D) MU: 10/9/7/6
HSW: 23m/21m/19m/19m
T2B: 23/21/17/16
Conditioning:
A) 5:12 RX
5:49 RX
Really tried to push these. Took a little longer to recover for the second round than I imagined it would.
Unbroken first round.
Second round: T2B: 15-5, KBS: 20-10 WBs: UB
Nice job today ! Is the pec still bothering you or just wanted to stay off ?
It’s healthy. I’m just easing into going super heavy. Built up to about 85% which is the heaviest I’ve gone in a while. Hopefully gonna be hitting 100% in the next couple weeks.
That’s good to hear. Still maintained your speed so all good stuff going into the new year.
Overslept this morning 🙁
Only one session
A) Muscle snatch: 65/70/75/80/85/90
B) Still hurts to do full snatch
C) Bench: 120#
D) Subbed strict supinated C2B pull ups for MU (shoulder hurting a little from all the MU work): 6/6/6/5
HSW (feet, recorded max UB attempt): 5/5/9/7
T2B: 16/15/14/13
Too bad – I was looking forward to overhead pistols! Maybe tomorrow 🙂
Must have been from all the heavy squats yesterday 🙂
A. Shoulder was tight so did panda pulls at 155 then built to 305 deficit snatch deadlift at 305 with a drop set
C. Got 280
Then did optional work set but with GHD instead. Not sure of times. Suck at pistols so my main goal was good technique on those.
A. 5:41/5:34. Shoulder opened up on the second one making TTB way easier. All UB
Strength
Muscle snatch up to 135
High hang + hang done aso perscribed
Snatch x 1 up to 225
Mid line was a little Hokey today so no pr attempt
Bench up to 255 that pause changes the game
Emom
Mu with a #10 vest 4/3/3/3
Hsw 50/50/50/50 ft
Toe 2 bar 15/15/15/15
Wod
7:10
7:13
Still getting over this cold… felt like I was breathing through a straw
Hope you feel better soon dude.
Me to… I’ve had this cold for almost a week… don’t feel to bad just achy and coughing. I’m competing in less than 2 weeks at the gameday championships in MN. Hoping being sick less than 2 weeks put does that hurt my game to much…
Scale the volume back and let your body recover. If you continue to hammer your cns you’re not doing yourself any favours
Will do tino!
End of the semester crunch time! Power walked home after class to get to the gym and do primary conditioning
5:34 all ub
5:54 kbs 20-10 everything else ub
really tried to not think and trust my fitness…happy considering i’ve had nothing but pop tarts and cliff bars today haha
no time to snatch. this is my last tuesday on this schedule so hopefully I won’t have to pick and choose in the future
Nice work pushing the pace!! Hope finals are going well and you’re looking after yourself as much as you can.
Solid times dude!
A. 115/120/125/130/135/140
High hang+ hang 125/135
B. 145/155/160/165/170/175
Skipped bench cause of elbow issue, this was hard since I love the bench press days!
Skipped gymnastics also for elbow.
Conditioning: 7:00 and 7:32
Both rows just under 2:00, toes to bar ub both Rds. KB swings 2 sets. Wallballs 3 sets.
I think my burpee box jumps are just really slow. My legs just feel heavy like they can’t jump very high.
Any suggestions on how to get better at box jumps and box jump overs?
Wallballs should be unbroken Karen, use those strong legs of yours 🙂
Session 2
Paused Bench Press = 305
Weakness Work:
Strict CTB Pullups = 4-5-6 reps
Kipping CTB Pullups = 5-5-7 reps
5:00 EMOM Butterfly Pullups = 5 x 4 (Vest)
5:00 EMOM Butterfly Pullups = 5 x 8
8 butterflies?!? Someone’s getting better
Looks like the constantly sore shoulders are finally paying off a bit!
Muscle snatch 95#
Snatch
80% =128✅
85%= 135✅
90%=145 ❎
90%=145 ✅
95%= 152❎
95%=152 ✅
Conditioning A. 9:20 / 10:20
Nice work hitting 152!
Pm session
Conditioning
6.26
6.57
Kettlebell got me! I could feel I haven’t used 24s for a while!
Didn’t have a lot of time so 1 minute after the workout I did 5 legless rope climbs cash out…think its the fastest I’ve ever done 5!
3 x 1m l sit
3 x 10 pistols
Great day again!
Session 1:
C.
265lb. Pause bench. Missed 285lb.
D.
Switched to work some strict muscle-ups and strict toes to bar
Aerobic/gymnastic skill work: Complete
Session 2:
Attempted to snatch but wrist, forearms and elbows weren’t playing.
Conditioning:
5:15/5:24
Kept everything unbroken.
So fast !
Crushed it coach
S1
Aerobic/Gymnastic session done
Bench Press
325
S2
Muscle Snatch – just stayed at 135
Hi Hang + Hang
195 x 2
215 x 2
Snatch up to 265
Muscle Ups – 7/7/6/6
HS Walk – 10 meters for all sets
Toes to Bar – 20 for all sets
Conditioning
5:41
6:02
Couldn’t keep the swings unbroken. 2 sets for both rounds.
t2b game strong!
It was a good day for me with them. I was surprised I kept both rounds unbroken after the emom. Great times today. Fast and consistent.
Strong work Drew. Crushed those toes to bar
primary conditioning:
A: 5:23-5:56 american KBS.
round 1: 1:42 row: bbjo unbroken; 10-10:UB KBS: UB WB
round 2: 1:45 row: bbjo unbroken: 11-9 t2b: 25-5 KBS: UB WB
Conditioning done RX. American KBS
6:05
6:24
Round 1- Row 1:56/fast bbjo/10-10 ttb/20-10 a.kbs/40 wb unbroken
Round 2- Row 1:56/fast bbjo/10-5-5 ttb/25-5 a.kbs/40 wb unbroken
2nd Session
A. Pause Bench Press- 285
B. EMOTM12- MU/HSW/T2B
-MU 8/8/8/6 (did the 1st set w/ a 12lb wt vest, gave up on that quick:)
-HSW 10/10/10/10
-T2B 16/15/15/15
C. 2 Sets for Completion;
-Row 1000M
-20 CTB Pullups
One long session Primary Strength Session A. Muscle Snatch x 1 rep: 35-40-45-47,5-50-53,5kg (+1kg PR!) E2M High Hang Snatch + Hang Snatch: 52,5-52,5-56-56kg B. E2M Snatch x 1 rep *Set 1 – 80-85%: 60kg *Set 2 – 85-90%: 63,5kg *Set 3 – 90-95%: 67,5kg (one fail, then cleared it) *Set 4 – 95-98%: 70kg *Set 5 – 98+%: 72,5kg *Set 6 – 98+%: 76kg (+1kg PR!) Continued to build in weight since it felt so good: 77,5kg – 80kg (+5kg PR!!) All snatches felt great today! Only one failed lift and I had control in the recieving position on all… Read more »
Caro!!! Super pumped for your PR Snatch!! Thats awesome!!!
Thats an awesome day all round!
Thanks!! It was an awesome snatch-day!! Great feeling!