Openers and Activation
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by …
Two sets of:
Shoulder Pass Thrus in bottom of snatch x 10 reps
A.
Two sets of:
45/33 lbs Bar Tall Snatch x 3 reps
Followed by…
Two sets of:
65/45 lbs Bar Tall Snatch x 2 reps
B.
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-70%
Rest 2 minutes
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
C.
For time:
30/20 Calories of Assault Bike
4/3 Rope Climbs (15′)
30 Thrusters
4/3/ Rope Climbs
30/20 Calories of Assault Bike
35-54: 115/75 lbs
55+: 95/65 lbs
D.
Two sets for max weight of:
150-Foot Farmer’s Carry
(turn every 50-feet)
If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.
Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets, for max weight, of:
50-Foot Yoke Carry
(needs to be at least your 1-RM back squat weight; good goal would be as high as 150%; wear a belt – this is not just for support, but also gives you something to press your obliques against and teaches athletes how to brace properly)
B.
Three sets for max weight of:
150-Foot Harnessed Sled Pulls
Rest 60 seconds
Rest 3 minutes, and then…
C.
Three sets for max weight of:
150-Foot Reverse Sled Drags
Rest 60 seconds
A: These feel very wonky. I gave them a go anyway!
B: 95 pounds. Some lifts felt very comfortable. Like I was catching the bar properly for the first time ever…
C: Nothing. I had to go and drive my son around all over the place.
Only did 15 cals on AB each round as feeling fatigued. 6.46.
A. Dine
B. 135,145,145,145,150,155
C. 9:46 thrusters killed me
D. 125# farmers Cary ub 150′ then 35 second hold
Mob done
A. Done
B. Done at 78#
C. Some modifications, no rope climbs-they flare up elbow too much so did 15 toes to bar instead since they need work
Time: 10:10. Had big plans to do big sets of thrusters but didn’t happen, biggest set was 6. Thrusters still a goat move for me!
A. Done
B.
Openers activation done
A. Done (All with Power today, letting hammy and hip heal still).
B. 85-95-105-105-105-105# (all power)
C. 6:22 (no thrusters subbed with a heavier Push Press; 70-75 rpm on 1st 20 cals took 1:01, 1:00 for rope climbs, 1:30 for 10-10-10 PP, can’t remember my split on 2nd rope climbs, 2nd ass bike 58-62 rpm).
D. 70# KBs, 1:20 on 2nd set of max hold after walk.
Optional:
A. Yoke assimilated with men’s barbell and banded 65# KBs on each side.
B. Subbed with a 200m sled walk with 115#, took 3:00
Message me this morning with how you are feeling!
A – Muscle snatch to 105# (staying away from full squat)
B – 3-stop halting done with power snatch up to 125#.
C – 11:33 Rx. Bike and thrusters are goats. Too conservative on the 115# thrusters and broke into too small of sets. 1st round of bike 65-70 rpm. 2nd round 60-65 rpm. Rope climbs solid.
D – Done with two 88# KBs (CF St. Louis doesn’t have farmers bars like back home). Held an additional 35 seconds after final set. Did banded pull downs and more mobility after.
That is why we are working on them!
Yesterday’s program: DMA – done A1 – E2MOM6 – clean from mid thigh – 85# x 2 reps A2 – E2MOM6 – clean from mid thigh – 90# x 1 rep A3 – E2MOM4 – 4 stop halting clean DL – 110# x 1 rep B – 3 sets of super slow FSQ – 55# x 4 reps (hard! – but I stuck to the 12 secs down, 12 secs up tempo) / strict pull-ups 6/6/8 reps C – 5 sets of 250m row, 10 seated DB presses (20#), 50m reverse sled drag (120# – there and back) – 2:44… Read more »
A. Done. Really helped open up the shoulders
B. Done at 160.
Then continued singles trough 205
C. 7:26. Thrusters 18/12. Bike was 70-75 first 30 then 65-70 on second 30
Good job Keith!!
A/b. Did snatches from high blocks. Resting back from pulling off the floor from the team series deadlift workout.
C. 7:34 finally got our ropes hung to 15′ ?
So fast Karen!! Such a great workout for you 🙂
A. DONE
B. 95 & 115
C. 11:23 best I had today
D. used 70#kb in each hand
A. Done
B. 115
C. 9:57
Good job Perry!
Thanks Nichole!
DMA – Done rolled quads out, feeling those slow squats! A. Completed (really like this drill to work on moving my feet when dropping under the bar) B. 105/105/105/115/115/115 (Had a couple failed attempts, both in the catch of the 2″ below knee snatch.) C. 7:20 20 Cal bike 1:25 3 RC 30 Thrusters 15/8/7 3 RC 20 Cal Bike ?? Don’t tell Shane, but I may have closed my eyes and just went for it. My legs were done! Tried to stay above 70 RPM for the first 10 Cal and then above 60 RPM for the last 10.… Read more »
Still such a good push Jean!!
DMA – done
A – done
B. 85 – 85 – 90 – 95 – 100 – 105
C. 13:28 Thrusters at 85lb. – 10 – 10 – 10
D. used 32 Kg KB’s
A: done, felt much improved in the few weeks dong it B: 65,75,85 m, 85, 85, 95, 100m 15# improvement C: 7:51 BUT w/o rope climbs , none available D: 75# DB did 3 sets of 200 ft, The first time I have pushed hard since my first surgery October 2016, felt pretty good. Off to the dentist as he will pull the remainder of my stitches…hopefully. Nichole, I ordered a sled this morning, but now I am thinking about the farmers carry. My Bowflex will not hold up to any drops, would you recommend the Rogue farmers carrry handles… Read more »
Love the Rogue farmers carry handles!! You could also just use heavy Kbs too!!
Yay, I hope he was able to remove your stitches!
Ah, to have my cheeks free! He was able to remove all of them this time. Still have to be careful as the bone grafts need a tiny bit of gum coverage on each side. What a relief. I can breath again.
AWESOME!
Mobility done
A. Done
B. 130/135/140X4
C. 11:14 – slow, but thrusters actually felt ok today (they usually destroy me mentally and physically).
D. 75# DB’s
DMA done – snatching felt really good after doing this stuff
A1 and A2 done
B. 135 to 145 did a lot more than 6 sets. These felt off at first but kept drilling them and they felt much better towards the end.
C. 8:29 75 rpm for first 30 cals, thrusters 10/10/7/3 and about 72 cals with a hard finish on last 30 cals. Climbing rope was down a flight of stairs and about 70 feet from my assault bike so I had to run back and forth and lost a little time here.
D. 120/140
Roll out your forearms and stay away from any grip intensive work for the remainder of the week!
Got it! Thanks!
Dyn/mob: done
Ive felt a big improvement in my shoulders since you guys taught us those incline Y,T,I and
other back and shoulder stuff…well balanced stuff-you guys are great!!
A). done
B 68×2 set , 73 lbs failed 1snatch all else was challenging but managed
C). 10:27 Rxd
Oh great to hear Lise!
Openers and Activation was something I need today. Excellent. Love it
A. This part was OK. No problem.
B. My snatch was bad today. I was absent-minded. Not focused. I will put video on FB. Work with 40 kg.
C. 10:26 I think I just need to be more motivated. For thrusters I use 45 kg. At the moment enough for me.
D. 40 kg per side and 5 sek hold on the end 🙂
I’m happy and thankful that I can do all this exercises.
Coach Nicole, for folks like me that do not have a yoke carry can I use a cambered bar instead with weights?
I prefer just a barbell with bands on both sides that are holding Kbs!
thanks Nicole! ok will do! 🙂