Dynamic Mobility & Activation
Spend 5 minutes mashing your pecs
and then . . .
Two sets of:
Banded Tricep Stretch x 45 seconds per side
Band Distracted Pec Stretch x 45 seconds per side
A.
Every 2 minutes, for 10 minutes, complete (5 sets):
Snatch Balance x 1 rep
*Work up to a heavy single
B.
Every 2 minutes, for 20 minutes (10 sets), complete:
Snatch x 1 rep
Build over the course of the 10 sets to a new 1-RM
C.
Every minute, on the minute, for 5 minutes:
Pull-Up x 3 reps + Chest-to-Bar Pull-Up x 2 reps + Bar Muscle-Up x 1 rep
55+:
Pull-Up x 3 reps + Chest-to-Bar Pull-Up x 3 reps
followed by . . .
Every minute, on the minute, for 6 minutes:
Unbroken Wall Ball Shots x 10
35-54:Â 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 9′ target; 10 lbs to 9′ target
followed by . . .
Every minute, on the minute, for 7 minutes:
Unbroken Double-Unders x 20 reps + Push-Up x 8 reps
Optional Session
(Best performed 3-4 hours between sessions)
Two sets of:
Row 500 meters
Rest until fully recovered
A. Up to 115
B. 100#, failed 105 many times
C. Had trouble with Bar MU–it was like I have never done them before, but rest was ok!
A. Worked up to 45kg
B. Worked up to 72.5kg which is equal to my PR….. Hopefully we do lots more snatching in the Off-Season, its defs a weakness of mine
C. All done as Rx’d
Oh we will!!!
Glute Activation: done
A: 95,115,135,155,175,195,215,225 (10 lbs PR)
B: 105,115,125,135,145,155,165,175,185, 190(m),190 lbs (5 lbs PR)
C: 6:14
Subbed 95 lbs push presses
80 single unders
Mechanics getting better on clean, need to keep working with lighter weights and mastering form in afternoons.
Great job Michael!!!
A. 205. Shoulder still feels unstable.
B. 225. Not close to my PR of 240 but happy to be snatching this weight again and pain free.
C. Done. Great!
Optional Session:
Set 1=1:31.8
Set 2=1:32.8
Yay for being pain free!!! Lets keep it that way and keep working on good mechanics.
A. 206
B. 175
C. Done. (Pu/C2B/BMU Done UB)
Op Session
1:38 / 1:37
A. 205
B.205
did a partner wod with MUs and Squat snatches @ 205 felt pretty good.
did the DU and Wall ball portion of EMOM
205!
Yay Al, two hundo club on your snatch!!
Still resting the back! Received Moxa acupuncture treatment this morning.
45 mins Mobility/stretching/glute activation
A. 6 sets of max freestanding handstand holds:
0:30 0:32, 0:50, 0:52, 0:35, 1:04
B. E2M 16 mins: bike x 15 cals
Each set took 0:33-0:35 (total 120 cals)
Traction from Dr. Police after training. Thanks Al!
U broke 1 min on HS hold!!!
Yep I did!
Mobility done.
A: worked up to 185#
B: Worked up to 190# PR is 200# Just couldn’t pull hard today.
C: Done
Did Glute activation plus DMA including perfect stretch. 🙂 Then I had: A. 3×10 back squats E4mom B. E10mom x 4 of 25 cal assault bike 500 m row 250m ski 200 m run * goal of consistency, trying to get similar times for all 4 rounds. A. worked at 140/160/175. 175 nearly killed me! I literally left nothing on the table, and was not at all sure I would get those last few reps. But get them I did. 🙂 Woot! B. Times: 7:17/7:29/7:35/7:37 So, kept losing a little each round, but within a 20 sec spread, so not… Read more »
Meh…
A. Up to 225
B. Stayed medium up to 175
C. Could not do this scheme from ctb to bmu…frustrating.
D. Punished my shortfalls w EMOM 2 for 16 min (8 sets) Assault Bike 45″ : 175cal total
… but you’re strong as an ox despite the bmu challenge!
I guess I wasn’t the only one that couldn’t link into the bmu
Did you get a video of the ctb to bmu attempt?
No sorry, next time
Trouble with a dislocated collar bone has made snatches and pullups difficult for a while, but I can still do them, just not getting much better. Made it to 115lbs snatch drop and 90lbs snatch. PU+c2b+bmu wasn’t great – still don’t have a BMU (but it’s right there…). WB done. Accidentally did 20DU+20pushups – OMG :-/
Oh no – what happened to your collar bone? Do not do anything that could potentially aggravate it!!
A. Up to 50kg
B. 57kg, not a new PR but matched my PR from December. Very happy with this since I have not snatched more than 50-52 since the shoulder tweak from the open. Missed 58kg a few times, just gotta get my head around it, the power is there.
C.1 Did this as 5 sets of: 3 butterfly pullups + 2 kipping CTB and 1 BMU as a single. Missed my MU on round 3
C.2, C.3 Done
Row 1:49/1:54
Awesome to hear that Julie!
A) PR’d @ 100
B) Got to 95, PR is 97,5. But I will get that 100 up pretty soon…
C) 1) Did not get one BMU. Need help…7
2) no prob
3) 6/7 completed
Optional session: Did not do because of easter family festivities.
Can you upload a video of your BMU attempts?
Congrats on the snatch balance pr!
Did not make a video but I can do one tomorrow…
Thanks!
Crossover Symmetry Activation
5min Emom Pwr Snatch @95
5min emom @ 135
5min emom @ 155
5min emom @ 175
Row 1:27 / 1:31 (didn’t time break, probably 3, or 4min)
Break
PU+C2B+Bmu missed every bmu
WB ✅
DU + PU ✅
ReDid PU + C2B + BMU this time no misses, ugly but didn’t come off bar 🙂
Rest
romwod
Mobility completed.
A)95#/105/115/125/135
B)75#/85/95/105/115/125/130/135/140(f)/145 5#PR
C)All unbroken
Optional Session: later with Dark Horse Rowing session.
Great work on your snatch PR!
Thank you Nichole!
A: up to 80kg- Shoulder is not happy with me!
B: up to 85kg
C: Done. Around 15 sec for PU complex, 23-25 sec for the other two. Heart rate never spiked.
No more snatching this week! Or anything that bothers your shoulder!! You need to give it a rest!!
Yes, Coach!
A. 205# (5lb PR)
B. 135/155/175/185195, which I failed at 6 times. I got it overhead twice, but couldn’t stand it up. Would have been a 5# pr. I will post a video later.
C. Completed
Please do Chuck!
Mobility: done
A: 130lb
B: 8@115; 2@120lb (snatch still needs a lot of work)
C1: 3xpu; 3xc2b (all unbroken, ceiling too low for bmu)
C2: as prescribed, unbroken
C3: as prescribed, unbroken (push-ups got really hard after wallballs!)
Mobility and Activation done.
Was not a good snatch day. Think the 12 hours in the car between Saturday and Sunday didn’t help.
A. Failed multiple times at 165, knew the next part wouldn’t go well.
B. 135/145/155/165(F) I just stopped there just wasn’t my day.
C1 Done, but couldn’t connect the BMU after the CTB so broke each time after the CTB
C2. Check
C3 Check
Get on that mobility Sean! Sitting in a car for 12 hours will definitely have an effect on your hips!
Have been struggling with wristpain for a while, so I’ve been avoiding snatches for a while. Did some light snatches working on technique, went up to 30 kg on balance and snatches, but that was enough to kill my left wrist again ?
Did pullups and Chest-to-bar band assisted, wall balls to 9′, but couldn’t do the pushups because of my wrist… That’s usually not a problem at all, guess it was just to close to the snatches.
Rowing at 2:11 and 2:10.
What happened to your wrist?
I’m not sure, I think it’s just some prolonged irritation, or over exertion, could be vulnerable joints because of the pregnancy.. Just know that overhead squats and snatches, are a problem. I have a pretty wide grip, thinking that if I work on shoulder mobility I could get a smaller grip it won’t be as much strain on the thumb joint.. What do you think?
A smaller grip may definitely help. I would also make sure you are using wraps for your wrist just to give it a little extra support.
Thanks ? I always were them during snatches ?