Primary Training Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 – Drop Snatch x 1 rep
Interval 2 – High Hang Snatch x 1 rep
Interval 3 – Snatch x 1 rep
Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.
B.
Three sets of:
3″ Deficit Deadlift x 10 reps @ 60%
Rest 2-3 minutes
C.
Three sets of:
Back Squat x 10 reps @ 65%
Rest 2-3 minutes
D.
For time:
100/70 Calorie Assault Bike or Bike Erg
Immediately followed by. . .
50 Devil’s Press (50/35 lb DBs)
Immediately followed by. . .
100/70 Calorie Row or Ski-Erg
If possible, please note times for each of the three portions, as well as your total time to completion.
E.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately followed by. . .
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately followed by. . .
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Kettlebell Biceps Curls x 8 reps
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 Accessory Option
For time:
400 Meter Run
20 Muscle Ups
400 Meter Run
20 Bar Muscle Ups
400 Meter Run
40 Toes to Bar
400 Meter Run
5 Muscle Ups
5 Bar Muscle Ups
20 Toes to Bar
Rowing Endurance Option
Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
25/18 Calories of Rowing or Bike Erg
Hit these hard!
On Sunday 23/06
Warm up done
Emom snatch work all at 80kg
Definitely deads at 150kg
Squats at 120kg
Cond
Ab 5.05
Devil press 9.55
Ski erg 5.59
Total – 21.18
Definitely need a lot of work on my strength and moving around weights D took 26 min @ 40LB compared to the times other people got thats not good
There’s of course an element of strength required but there’s just as much mental grit needed to stay disciplined on the dumbbells too. Keep working hard at it!
A. @95
B.@175
C.@160
D.23:41 on echo bike
E. Done
Pm BJJ ☠️
? ?
Felt very slow and sluggish today. I don’t think I fully recovered from Saturday but I tried to keep moving today A. 110-120# B. 195# C. 175# E. done with a 20# ball and 25# kbs Gymnastics 24:57 Ring muscle ups were the easiest part for me which is strange cause they have been a weakness for me but ever since saturday they have felt absolutely amazing. Bar mu were a struggle couldn’t hang on today with them and t2b were kind of the same way Wanted to hit the primary conditioning but just kind of felt out of it… Read more »
Body won’t be used to the last few full days of training. Dial in some extra recovery and sleep this week to get your body back accustomed to the volume ???
will do!!
A. Squat snatched today, yay! 85-110#
B. Done at 165#
C. Tried squatting below parallel, kept it to blank bar – 105#
D. 22:06 total
Bike: 6:36
Devils press (30#’s): 9:33
Row: 4:55
SESSION 2:
Aerobic/gymnastics option: 20:54
MU: 6/3/4/4/3
BMU: 12/8
T2B: 15/10/8/4/3
MU: 5
BMU: 5
T2B: 6/5/5/4
All the conditioning today and you squatted below parallel!! ??
Making progress slowly but surely!
Am
Row e230mom
54-56-57-56-59-58-59-59-1:00-53
Pm
Back squat 6×6 @328
Snatch – 145
Dead’s 325
Metcon. 22:07rx. Bike 6:36 – devil 9:09 – ski 5:55
A.
All snatch work done at 195,
This was 10 more pounds than last week but surprisingly felt easier.
Skipped squats , knee felt a little janky from Saturday. Let it rest.
D.
Bike done in 4:58, row done in 4:50
Total time 19:53. Devil presses were awful..
Those devils presses took your lunch money today ?
Yes they did lol
A. Drop snatches felt so much better today
Worked at 115/125/135#
B. 210#
C. 230#
D. Ouch….
19:34
6:01 bike, 7:00 presses, 5:30 ski…:30ish transitions between movements. I seriously need to work on that. I’m blaming the humidity in NJ because I need breaks to wipe my face so I can see….super happy with the ski though
E. Done
Stay safe in that heat Vicky! Plenty of extra electrolytes in your water and salt on your food!
Testing week for me so just one PM session. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ Up to 195 for 3 singles – plan is to take the strength work easy this week. “CLB (AKA, Canadian Midget)” For time: 40 Chest-to-Bar Pull-Ups 30 Strict Handstand Push-Ups 20 Snatches (175/115 lbs) 30 Strict Handstand Push-Ups 40 Chest-to-Bar Pull-Ups Time: 10:20 (0:11 PR from last time) C2B: 30-10 SHSPU: 20-10 Snatches: last time went 1 every :15 so I wanted to… Read more »
Awesome to see you’re back to feeling healthy again and were able to sneak in a 10 second PR! Solid start to the testing week! Lets keep you healthy and training hard now!
AM
Rowing Endurance
1:09, 0:56, 0:56, 0:56: 1:00, 0:57, 1:02, 0:52, 0:58
I didn’t know I could row 25 cal sub 60 seconds
PM.
Snatch tech done
A. 175
B. 240
C. 245
D. 6:59, (9:29)16:30, (6:06)22:36
So frustrating. I need to push harder, some of you guys are way faster than me
Now you know you can hold sub 60! Solid push Bryan! Now to stay disciplined on those longer conditioning pieces
snatch 115
DL – 185
BS- 186
gymnastics- 22:55 that last 5/5/20 was a struggle to hang on!
heading back for accessory.
Productive first session!
A. Did the drops with just the bar, did snatch balance at weight last week, still couldn’t get into much of squat position. Figured being dynamic getting down into OHS position, even at very low weight is going to benefit me more than a quarter squat at higher weight, and these got a lot better as it went on. Other two intervals done at 145#, up 10# from last week. B. 340# C. 135# D. Bike:5:56 Devil press: somewhere around 10 minutes, Row: 5:45 Total: 22:10 Really wanted to go sub 20 but not in the cards, happy to keep… Read more »
Add a 2-3 second pause at the bottom position and get used to the bottom of that squat.
Good job grinding through that conditioning. It was a tough one for sure!
Solid start to the week!
Primary
A) 135
B) 300
C) 250
D) 21:38 (Bike Erg / Row)
*Bike ~ 5:30 / DP ~ 10:00 / Row ~ 6:00
C2 Bike Endurance
1:03/1:01/1:04/1:06/1:10/1:11/1:13/1:18/1:16/1:13
NC State Games for hockey all weekend, feeling it. Heading into the field tmw. Should be back on track Saturday.
How did you guys do??? Crush it?
Haha yea we crushed it. 5 games later plus today and I’m pretty sore lol. Unfortunately recovery won’t be the greatest in the field but I’ll work with what I can
A. First 3 sets at 125# than couldn’t drop anymore so the rest were at 135#
B. 265# for the three sets
C. 24:18 Scaled to 35# DBs
Bike: 5:13 Devil Press: 11:28 Row: 6:45
D. Done
Definitely felt beaten down over the weekend and moved a bit slowed today than I’d like (still recovering from a rip on my palm last week).
Whats been beating you down? Just the training and volume?
Partially the volume and just readjusting to the program and metcons (I spent the first few months of the year just bulking up and then just came off the 8 week strength cycle) and partially training for a GoRuck event coming up. The low grade volume from rucking is taking some adjusting to. I just need to tweak my recovery and it’ll be fine.
I love the programming thus far!
Great to hear your enjoying it just be smart with the volume. We don’t want any injuries. Just remember that intensity trumps volume every time!
Warm up done
A. 73kg
B. 120kg
C. 107.5kg
D. 17:38
Bike 5:30
Devil press 8:08
Row 4:00
Still could feel the bench from Saturday on the devil presses
E. done 3 rounds
Pm session
running done
totally was feeling those BENCH!!!! OMG!!
Got a competition this weekend so will be attacking the conditioning pieces to taper off:
Rowing Conditioning: 53s,51s,48s,47s,44s,44s,42s,40s,42s,37s
Trying to and not redline too soon (as that’s a huge bad habit of mine.
Primary Conditioning:
-Opted to do 100 Calorie Assault Bike twice as I rowed this morning…OK…I actually read the WOD wrong…
-Gym has no 22.5kg dumbbells so went 25kg
-23:40. First 100 Cal Assault Bike: 5:45. Devil’s Press: 10:38. Second 100 Cal Assault Bike: 6:41
Accessory: Done!
Keep training hard today and tomorrow then drop back the volume and intensity. You’re going to crush it this weekend!
– warm up done
– snatch emom done @75k. Last week 70k.
– deadlift 150k
– squat 120k
– core done
– 20min47 condo. AB and row about 5’20 5’30.
Morning:
Wednesday aerobic capacity work:
(For a shorter piece, restricted on time)
14 cals
17
16
16
16
Really fun piece! Had about 35 seconds on bike each round.
A. Snatch work with 180-185
B. Deadlifts 305. I went too light last week? Obviously I had a finger-calculator error. So that would be last weeks real percentage.
C. 275 on back squat. Feeling nice.
D. Condo: didn’t go overly aggressive on bike in hopes of staying super consistent on devils. DP took around 7:30. Slightly over 19 flat for overall time.
Solid start to the week Kenny! Good to see you played attention during your calculations this time around 🙂
Started off with Aerobic Gymnastics 20:27 I think RMU 8-3-3-3-3 BMU 5-4-4-2-3-3 (did 21 apparently upon video review) T2B 10-8-6-6-5-5 Runs were 1:55-2:05 A. Snatch work done at 185lbs. Did Drop snatch for I think 3 rounds then did snatch balance. Able to get better footwork with it. No misses at all, felt good. B. Deadlift, 300lbs, hook grip. Not sure if I can keep up the hook grip for the coming weeks. Would you recommend mix grip or straps? I lean towards straps to not pull twisted as I likely will. C. Squat, 285. Good speed and position. That’s… Read more »
Yup, totally cool with straps to keep that double overhand for deadlifts.
Good to see you went for quality over quantity here. I’ll make sure to program that conditioning in just for you in the near future 🙂
is it weird that i always hook grip deadlifts?
Haha, a little. I know a handful of people always do. But I have short stubby sausage fingers so heavy deadlifts murders them. Mind you I remember when I was 17 I hit a 3 rep TnG at 455, with hookgrip. I thought thumbs were going to fall off but I did it lol
For me it basically comes down to – it hurts my thumbs.
Hunters strength work solid
Primary condo
Bike erg and ski
5:00 for bike did #40s for DV they were tough. 35s are a lil too easy and 50s I can barely do one lol. 14:10 with presses then ski done at 20:26. THAT WAS SO DIRTY AND FUN. Went out too hard on bike I think. First 20 Presses were a grind but Then got into a rhythm. Ski got dirty. Loved that one guys !
Fun start to the week! Nice work Alex. I’ll be seeing you use those 50’s soon!