Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Two sets of:
PVC Pipe Pass Thrus x 10 reps
T-Spine Pulse on bench x 30 seconds
and then …
Burgener Warm-Up with a PVC Pipe
and then …
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving
x 5 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Snatch x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch
The goal is to try to power snatch 85% of your 1-RM Snatch. If you are unable to power snatch 85% of your 1-RM Snatch – Treat this as a snatch double.
C.
35-49:
For time:
18 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
3/2 Legless Rope Climbs
12 Alternating Single-Arm Dumbbell Snatches
2/1 Legless Rope Climbs
6 Alternating Single-Arm Dumbbell Snatches
1 Legless Rope Climbs/1 Rope Climb with legs
50-54:
For time:
18 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
2/1 Legless Rope Climbs
12 Alternating Single-Arm Dumbbell Snatches
1 Legless Rope Climbs/1 Rope Climb with legs
6 Alternating Single-Arm Dumbbell Snatches
1 Rope Climb with legs
55+:
For time:
18 Alternating Single-Arm Dumbbell Snatches (35/20 lbs)
3 Rope Climbs with legs
12 Alternating Single-Arm Dumbbell Snatches
2 Rope Climbs with legs
6 Alternating Single-Arm Dumbbell Snatches
1 Rope Climb with legs
Note:
Please practice the new movement standard for the dummbell snatches. You will need to time it right when you go up for your rope climbs. I want you to be aggressive with your climbs but be smart when you take each climb. It does no good to go hot out of the gate just to be stuck on the last rope climb. I am looking for consistency in your climbs so be smart about your rest in between climbs.
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Weighted Chest-to-Bar Pull-Ups x 2 reps
Minute 2 – Wall Slides x 10 reps
Minute 3 – V-Ups x 45 seconds
Optional Session (Best performed 3-4 hours between sessions. Please only complete this second session if you have the time and energy. If you are not prioritizing the Open then complete this instead of Part C).
Two sets of:
The Crab x 25 meters each direction
Rest 60 seconds
The Rabbit
x 25 meters
Rest 60 seconds
The Cricket x 15 meters (the goal)
Rest 60 seconds
Followed by …
Every minute, on the minute, for 10 minutes:
Supinated Grip Barbell Rows x 5 reps
Ab Wheel Roll Outs x 5 reps
Follwed by …
Three sets of:
Rope Pulls x 60 meters
Rest 2 minutes
Followed by …
5 Minute Sandbag Carry (as heavy as possible)
B: 80-86-91-97.5kg
C: 4:05 – read workout wrong and did 18-16-14 DB snatches ?
A: 45, 65, 75 & 95#
B: 105, 115, 125, & 135#
C: 6:52 – 50# DB, rope climbs with legs
D: I didn’t see D so I will catch it tomorrow.
A. 55,75,85,95
B. 105,110,115,135F,135 stayed with power snatch. Tried one squat snatch at 105 but right shoulder didn’t like it.
C. 3:05 Need to break my chalk bucket habit! Used the chalk bucket on every rope climb and realized I could do much better by eliminating that security blanket.
D. Done ✅
A. Banded overhead mobility work. Sotts press assisted with bands. Muscle snatch to 120.
B. 125, 135, 145, 150, 155, 160#. Continuing to get stronger with these.
C. 3:31 Conservative on rope climbs. Chalked before each rep because I didn’t trust ropes at this gym. Felt slippery.
D. Done. 50# C2B.
Optional – barbell rows 135#. Focused on keeping shoulders down and squeezing with mid and lower traps.
DMA – done A1 – 35# x 3 A2 – 35 – 45 – 55 – 65# B – based on 100# (which is 5# above my squat snatch and 5# below my power snatch PR) 1-2 @ 70# 3-4 @ 75# 5-6 @ 80# 7-8 @ 85# All felt really good! C – since I did a gazillion DB snatches in my comp on Saturday, I decided to do 17.5 today (about 2 rounds into it, I remembered that last year I said I never EVER wanted to do this one again…lol) This is not a good combination for… Read more »
A. Done–press 22# barbell, then muscle snatch 55-70#
B. 73-93, extra at 98#, best power snatch ever. Those have actually improved
C. Yesterdays row section. Rows were 4:25, just can’t seem to get much faster. Was at home so had to do DB thruster 35# –5, DB snatch –8, sHSPu 6.
Also did front squat from yesterday, slightly below %. 145 then 155#
Mobility done
A1. 55-60-
A2. 65-70-70-75#
B. 115-140#
C. 2:31
D. 35#
Optional:
A. Done; 105# row
Dang Cheryl, smoking fast on part C as usual!!!!
Oh my gosh – SO FAST!!!!
Thank you
A. Done
B. Up to 110
C. 2:48 did 3,2,1 rope climbs with legs. Snatch transitions are getting smoother.
D. Done
So fast, great job Beth!!
A. OHS triples to 145
B. Up to 145
C. (35-49) 3:21
D. 15 mins of yesterday’s Assault Bike conditioning 160 cals
Awesome work Perry!
Thanks Nichole!
A1)65,75,75 this was challenging
A2) 95,115,125,125
B)155,155,165,165,175,175,185,185
C)3:58 Did very well with the legless rope climbs.
D) C2B/ 20# best
V ups,18,18,14
Solid work Joshua!
A) completed
B) 75,80,85,90#
C) 2:30, 1 legless, 2 legged
D) c2b with 26#, 90 v-ups total
Optional
Fun stuff! Got through all except the rope pulls, ran out of time. 65,75,85# rows, 70# sandbag, had to split 3/2 min. Back lit up!
Thanks Nichole for the thoughtful programming, I’m excited to be back!!!
Yay Christine!!!!!!!!
A. Done, built to 115# on muscle snatch
B. 105, 115, 120, 125 – one miss at 120#
C. 3:22 – did all legless rope climbs
D. done, used 20# vest
Did class wod after.
Solid work Chris!
Thanks, I feel like I am rounding into shape. 🙂
Awesome!
A. Complete
B. 165-200. Felt good. No misses
C. 2:41.
D. C2B – 45#/60/60
Other complete
Fantastic Keith, great job!!!
C. 2:55 had to switch on floor because gloves were getting stuck when transferring. All legless ropes.
After
20-15-10 calories rower
10 burpees after each set
Waiting for approval for MRI on my shoulder. Insurance companies are a pain.
Insurance companies can be so difficult to work with – keep us updated with the MRI results!
A. Muscle snatch up to 90lbs
B. All snatches felt good. Power snatch through 80% felt good and didn’t have to starfish my feet until 85%. But man what a difference between 80 and 85%. Made them but the feet went WIDE 🙂
C. 4:09 Went about 10ft up on all the legless then had to grab w/ feet for last few pulls.
D. Done
Optional-
Done. Subbed sandbag squats for carry. 4 sets of 10 reps
Optional Session – done
A. Animal walks – done (cricket not so well!) Did Panther too!
B1. 85 – 85 – 95 – 95
B2. done
C. done
D. not sure weight of sandbag?? – done
Ideally you go as heavy as you can without putting the sandbag down!
I guess I didn’t explain myself clearly. What I meant is that I didn’t know the weight of the sandbag that I used since it wasn’t written on it. It was challenging though.
Think that bag is 85lbs Barry
A1. 75/85/95
A2. 95/105/115/125
B. 140/140/150/150/160/160/170/175
C. 4:11 – first 3 RC were legless. Had to grab with my feet on my 4th, and used feet for the next 2. Transition on snatches all good – no problem with the new standard.
D. Done
B. Done
C. 3:32 subbing 3 towel pull-ups for every rope climb. I love dumbbell snatches, my favorite
Somehow overlooked A
D. Done , weighted pull-up
A. 95,115,125. Up to 145 x2
B. 145,155,165,175
C. 4:50 legless rope climbs git geal hard
D. Did 10 butterfly pull ups need to work them .
DMA-Done
A- Press, 30kg, 35kg and 40kg, felt more in control, still not the greatess for me… Muscle Snatch 40kg, 45kg, 45kg, 50kg
B-55kg, 60kg, 65kg, 70kg, was able to power snatch and snatch, made me apprecitate the snatch for the catching part…
C-4:02 Towel Pull ups
D-Done with 45lbs
Optional- BB at 90kg, rope done, carry done