Dynamic Mobility, Activation and Warm-Up
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seoncs Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed
Two sets of:
Sloth Viking Press x 10 reps per side
Rest as needed
A.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 – 2 reps @ 60% of 1-RM Snatch
*Set 2 – 2 reps @ 65% of 1-RM Snatch
*Set 3 – 2 reps @ 70% of 1-RM Snatch
*Set 4 – 2 reps @ 75% of 1-RM Snatch
*Set 5 – 1 rep @ 80% of 1-RM Snatch
*Sets 6-7 – 1 rep @ 85% of 1-RM Snatch
B.
Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2 reps @ 80%
Then. . .
One set of:
Back Squat x 8 reps @ 60%
C.
In teams of two, complete the following:
As many rounds as possible in 20 minutes:
Row 500 Meters
Low-Bar Sled Push x 25 meters (moderate weight, should be challenging but should never stop)
*Only one partner is working at a time
**If you do not have a partner then rest the amount of time it took you to complete a set.
Optional Session (Best performed 3-4 hours between sessions)
A.
Every 2 minutes, for 18 minutes, complete (3 sets):
Interval 1 – Back-to-Wall Split Handstand Hold x 30 seconds
Interval 2 – Toes-to-Bar x 12-15 reps (work on the rhythm)
Interval 3 – Weighted Stationary Dips x 2-3 reps @ 2111
B.
Three sets of:
Ab-Wheel Roll Outs x 12-15 reps
Rest 60 seconds
Static Ring Hold x 20 seconds
Rest 60 seconds
A) 125/135/145/155/165/175# x2
B) 265/200#
C) 4 rounds, subbed 50m farmer carry with 88# KBs
Warm up done.
Snatch working off 140 1RPM. These all felt quite good.
Back squat all fine at 200 and 150.
Jumped the cardio cos I am going back in tomorrow. And had my boys with me.
A. 55-95 focused on form no misses
B. 8 sets 2X265 then 1 set 8X195
C. Done
A. 68/73/78/83/88/93–last one was a bit wonky, wrist gave out but still completed
B. 155, then 125–was a bit heavier, bad adding!
Today I had: A. Snatch work! 10 min emom: 2 snatches. 70-80% of last weeks heaviest. 2 min rest 10 min emom: 2 cleans 80-85% of last week. B. 4 rounds: 3 min rest 400m run 50 du 500m row 30 burpees C. 3 sets: rest 3 mins 12/leg staggered stance kb rdl 12/leg kb fr walking lunge max plank Awsesome, awesome day. 🙂 A. Worked at 80#, tng power snatch. These felt AMAZING today. Just flying up. :)Then 125# power clean, also felt good, though a lot heavier. 🙂 Also tng. Focused on that patient first pull and a… Read more »
Nice job you too! 🙂
Thanks!! 🙂
I’ve been stuck inside a NYC hotel at a conference for the past 3 days. No chance to work out AT ALL. Dropped in to Crossfit Spot and did the class WOD tonight: WU Coach Lead 0:00-10:00 BACKBONE 10:00-25:00 “Snatch” (based on 100#) 1 x 5 @ 40% 1 x 5 @ 50% 1 x 3 @ 60% 1 x 3 % 70% 3 x 3 @ 80% “Front Squat” (25:00-40:00) (based on 165#) 1 x 5 @ 45% 1 x 5 @ 55% 1 x 3 @ 65% 1 x 3 @ 75% 1 x 3 % 85% BATTLE… Read more »
Nice work!!
Glad you got to hit up a local CF!
45-49, 5’5″, 160lb Completed warm up as written, and a few extra. A. Only worked to ~65kg(143) , (~80%) still working out an overhead shoulder kink/thing/sting/wtf B. Backsquat 8×2 300lb then 225×8 C. No partner and no sled I could push, so I pulled 170. Had to turn around at 15 meters, so ended up pulling 30 meters (distance I had). Averaged < 3:00 per round, with turn arounds. Also had negative splits. Got 4 rounds using rest/work ratio. Nothing barn burning. Optional work done. Realized of all things I don't have an ab wheel in my home gym…but I… Read more »
Yesterday (make up since I was off last weekend):
Every 90 seconds for 12 minutes (8 sets) of:
Bench press x 2 reps 205# (80%)
GHD situps x 10 reps
then…
2x 100m sandbag carry (bearhug, 90#)
2x 100m suitcase carry (88# KB in each hand)
Today:
A. Power Snatch 115, 125, 135, 145, 150, 155. Felt quick today.
B. 8×2 at 285 then 1×8 at 215. Didn’t feel as good as hoped.
C. Done with my 13-yr old as partner (we used two sleds). 8 rounds. Fun workout.
DMA) done
A) 135,145,155,160,170,185
This took a lot of practice reps to get down, kept wanting to roll up on my toes or feet would come off the ground but when I did, it felt really good! Definitely improved my hip contact with the bar!
B) 305@2 reps(8sets)
Then225@8reps
C)skipped and did class wod
For time
400m run
40 hspu(kipping)
40’left arm oh lunge
40’right arm oh lunge
40 deadlift@185
400 m run
Time 8:32
Fantastic Joshua!!
(50-54) DMA: done A. 60#, 65#, 70#, 75#, 80#, tried 85# 4x’s and couldn’t get it so I went back to 80#-did that, then went to 82# and got that so I stopped there. B. 8 sets x 2 reps: 161# 1 set x 8 reps: 121# C. skipped because we worked on mu’s today. We did part of the optional work there: -static ring holds, 3 sets of 20 seconds -weighted ring dips, 4 sets of 2 (did them on the rings since we were working on them today) I attempted to do some of the bmu work from… Read more »
Make sure you give your body some needed rest!
A. Up to 140
B. 265/200
C. AMRAP 20: Row 500m, 100′ FC w/2x48kg – 4 rds
D. Ab wheel rollouts
A. 105/115/125/130/140/150lbs
B. 315 lbs Then 240lbs
C. 4 rds+178m (sled w/ 80kg)
Op. session
A.1 Done
A.2 15/15/15
A.3 20/22/28kg
B. Done
A. 105/110/120/135/145/150/155. All a little over actual percentage. Did a few extra reps as I was feeling it so I did 160/165/170 which is 1RM
B. 255 for 8 sets. 195 for 8
C. Done solo for 20 Min. 6 rnds with a few seconds to spare. Nice easy pace no rest. Sled at 185 with added difficulty of Astro Turf which really sucked.
Well done on your snatches today!
Thank you coach. I love Oly lifting.
DMA done
Sloth Viking Press 40#
A. 42, 46, 50, 53, 56 & 60# felt awkward. Working to increase my snatch weight.
B. 144# & 110# for 60%
C. skipped. Practiced drills for ring MUs. 3×5 swings, hips to ring swings and hips to rings pull-ups & 3×3 ring dips & 3 x 20 sec static holds. Also, 3×5 MUs on ring thing.
Video next time!
Will do. Thanks!
Done
A : 35/37/40/45/50/55 kg
B : back squat @80 kg
8 reps : 70 kg
C : Every 3 min x 5 rounds : 500 m row – 10 burpees
D : core training
DMA – done
A. 81 – 88 – 95 – 101 – 108 – 115 – 115
B1. 205 for all 8 sets (felt heavy today!)
B2. 8 R’s @ 153 lb.
C. done
Accessory – HS hold, AB wheel roll-outs, static ring hold (3 sets)
A Done with some difficulty to stabilize overhead.
B Done
C Sled was replaced by Band Resisted Sprint.
Great replacement!
I am glad I got it right. It was fun,
Really good replacement! Gotta keep that in mind since I don’t have a sled…
Hey Markus. It was fun. I had to ask two people to assist me…
A. Worked up to 85kg.
B. 8×2 @130kg. 1×8 @ 97.5kg.
Also done 4×12 belt squats
PM.
C. Done as 1:1. 4+200m. Sled + 80kg.
DMA: done
A: 95, 100, 105, 110, 115, 125, 135
B: 8x 2@ 225, 2x 10@ 165
C: skipped, no sled. Did optional session instead:
Every 2min for 18:
Int 1: 30sec handstand hold
Int 2: 15 toes to bar
Int 3: 3 weighted tempo ring-dips with 35lb KB (no stationary dips)
Nice work Tom!
59/5’9″/160
Warm-up and mobility – done.
A. 70; 75; 80; 85; 90; 95; 100
B. 8 x 2 at 215.
C. Difficult to say what work time was as I had a 30 second transition from rower (inside) to sled (outside). Did 4 rounds with 2 min rest in between. Work time was in the 2:30 range.