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 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 – Snatch Balance x 1 rep
Interval 2 – Hang Snatch x 1 rep
Interval 3 – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B.
Three sets of:
3″ Deficit Deadlift
x 10 reps @ 65%
Rest 2-3 minutes
C.
Three sets of:
Back Squat x 10 reps @ 70%
Rest 2-3 minutes
D.
For time:
200/150 Calories of Assault Bike*
*Every 3 minutes, including 0:00 perform a 200-Meter Run
Immediately following completion of Assault bike. . .
For time:
100 Wall Ball Shots (30/20 lbs)
Record three seperate scores:
1. 200/150 Calorie Assault Bike
2. 100 Wall Ball Shots
3. Total time for 200/150 Calorie Assault Bike & 100 Wall Ball Shots
E.
Four sets of:
Half-Kneeling Rotating MB Slam (Right) x 10 reps
Immediately followed by…
Half-Kneeling Pallof Press (Right) x 10 reps
Rest 60 seconds
Half-Kneeling Rotating MB Slam (Left) x 10 reps
Immediately followed by…
Half-Kneeling Pallof Press (Left) x 10 reps
Rest 30 seconds
DB Hammer Curls x 8 reps
Rest 60 seconds
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:
20 Calorie Assault Bike or Concept 2 Bike Erg
10 Muscle-Ups
10 Strict Handstand Push Ups to 4″/2″ Deficit
18 Calorie Assault Bike or Concept 2 Bike Erg
9 Muscle-Ups
9 Strict Handstand Push Ups to 4″/2″ Deficit
16 Calorie Assault Bike or Concept 2 Bike Erg
8 Muscle-Ups
8 Strict Handstand Push Ups to 4″/2″ Deficit
……..
2 Calorie Assault Bike or Concept 2 Bike Erg
1 Muscle-Up
1 Strict Handstand Push Ups to 4″/2″ Deficit
Rowing Endurance Option
Every 3 minutes, for 30 minutes (10 sets):
45 seconds of Rowing or Bike Erg
Hit these hard! Note calories achieved in each 45 second set.
AM
Sub AB* Endurance Option
17-17-17-17-19-18-16-15-17-19
PM
warm up done
A. 175 x 4, 180 x 4
B. 255
C. 255
Group of 6 but only 3 AB. Partner Wod
300 Cal
150 WB
26:16
Class workout done in AM.
A. Done all at 215. No misses
B. Deadlifts done at 305
D. Conditioning.
Bike in 20:10
Wbs in 5:12
Total time. 26:12
Pure evil… lol
Pure fun! That’s a good way to start your week! 🙂
Today was so tough!
AM
Rope climb workout with ball carries
Then PC – ate me alive … it was so humid and I just couldn’t get my mind to focus on anything else
17:26/25:18 … felt completely destroyed from this on the Wallballs… just no consistency
PM
Snatch work @115 across
Deadlifts 205 across
Back Squats 180 across
Gymnastics conditioning
Another slug fest
23:55- bike 61-64RPM
Just not fast on anything today
Medball/pallof press work done
Times look pretty damn fast to me. Let’s change that mindset and look at all of the positives from today. You crushed it and put in some damn good work!
Re-did cascade Classic Qualifier #2, finished under the cap this time!
A. Snatches
1×95
3×105
2×110
2×115
B. Deadlifts @ 165#
C. Back squats: 125, 140, 155 (68%) – getting there!
afternoon session:
Did part D from session 1:
Bike: 20:34 (~57 RPM avg)
Wallballs: 8:32 – low back BLEW UP
Total Time: 29:32
OUCH.
Great job on the qualifier workout repeat!!
Big days work. Make sure you dial in some extra recovery tonight.
Am
Row sprints – 23/22/22/22/22/22/22/22/22/22
These hurt.
Pm
Snatches @185. Felt good. No misses
Back squat @330
Dead’s @365
Metcon: bike 20:41. Wb 7:10 total 27:51. Struggle bus
Solid start to the week Nicholas! That workout today was no joke! ?
Workout ate my lunch boss
Warm up done
A. 125 (snatch is starting to feel better and get stronger!)
B.265
C.230 (felt really light)
D. 30:34, bike 23:38 stuck between 25/27 cals a round, need to work on better transitions. Wall balls 6:55 – ran during these not sure if I was supposed to but this was SO hard, heart rate was 184-194 during the whole wall ball piece.
E. Done
Wanted to do the rowing piece tonight but probably gonna call it at this to save myself for the rest of the week. Today was a lot of fun!
You ran during the wall balls too?!?! That’s extra credit right there! You didn’t need to, but nice work in doing so.
Great to see your snatch work coming along ?
Decided to workout today because I didn’t feel too bad and I didn’t wanna miss the snatch work..but I skipped the deads and back squat..my hamstrings were really the only thing sore and I didn’t wanna push it.
125-135 on the snatch balances
125-135 on the hang snatches
135-145 on the snatches
Uhm the workout….who wrote that??? Ouch. Did it on the assault runner so my runs were so slow….
20:55 for the bike
27:32 overall
….wallballs were like 5:32 about…I took about a minute rest after the bike so I didn’t throw up.
How fun was today’s work?!?! ?
Ease yourself back in Vicky!!
Yeah sure. Fun is exactly the word I would’ve chose ? and yes I’m listening to my body.
warm ups done
A. 115-125#
B. 215#
C. 195#
aerobic gymnastics:
35:22
no deficit on shspu. No fails today!!
primary conditioning:
17:33 (150 cal bike piece)
23:26 total time so 5:53 on the wallballs
Didnt have much time left and hit this about 10-15 minutes after the gymnastics piece. Picking up that wallball was a struggle.. need to just go on them
Fun day!
Turning you into a HSPU ninja! Solid start to the week!
Yes we are haha! They have improved so much since the open!
PM Session: 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 65-70% of your 1-RM Snatch – All sets at 135 TWO rounds for time of: 10/8 Calorie Assault Bike 12 Burpee Box Jump Overs (24″/20″) 10/8 Calorie Assault Bike 12 Wall Ball Shots (30/20 lbs) Rest 5 minutes, and then repeat. Please note times for both sets. Only had time for 2 sets: Set 1 – 9:05… Read more »
I’m just happy to see you back on track!
A) 125#
B) 195#
C) I’ve been nursing bursitis on my right knee for about a month an a half so standing up from the squat especially back squat is pretty painful still. I went with the bar on this one
D) I don’t have a bike at home hopefully I can knock this out in the morning
Welcome Azura! I hope your bursitis heals soon and you can get back to squatting and training hard again, until then continue to be smart and adjust accordingly.
Today’s training was pretty decent. Definitely a bit under-recovered from a LONG ASS Enduro Mountain Bike ride yesterday. 35km total, 1500m of descent/elevation, total time was just under 5 hours. Started with Aerobic Gymnastics as I have been on Mondays 26:36 AirBike was 65-70RPM except first round of 20 cal was a bit higher. Muscle Ups were 7-3/4-3-2/3-3-2/4-3/3-3/5/4/3/2/1 HSPU were almost all sets of 2 reps. Started most sets with 1 rep to get into it and recover the triceps a bit extra from the MU. I think they’re still not recovered from all of last weeks pressing, especially saturday.… Read more »
Damn! That sounds like a pretty epic day! No wonder you’re tired! It way better than being stuck in a sweaty gym. Awesome work getting out and using your fitness!
Primary
A) 155
B) 325
C) 270
D) 34:21 (Bike-26:29)
*Ouch, nice smack in the face after a week in the field lol
E) Complete
Welcome back ?
Haha nothing quite like that workout in 104 degree heat after a week of non-stop field training to say how are ya, thanks for coming out ?
Thats a rude awakening! Stay hydrated and stay safe! Plenty of electrolytes and extra salt in your food!
A. Did drop snatches with empty bar again, same as last week, just focusing on getting comfortable down in the squat, start adding weight next week if we stick with this. Other two movements done at 155#, up 10# from last week. This piece has made a huge difference in my technique in the last three weeks, really liking it. B. Done at 370#. C. Skipped due to time D. Bike: 20:28, kept a nice steady pace of 30 cals per round WB: 7:53, Tino you lied in the overview video, my legs did not come back 😀 this was… Read more »
Hahahaha maybe next time we do this they will. Awesome start to the week. Nice work Alexander!
A. 80kg
B. 130kg
C. 115kg
D. short on time and doing running in the afternoon so skipped the first part.
100 wall balls 4:24 50/20/15/15
E. done
Pm session
running done
Enjoy your run!
A. First 7 sets at 145#, last set at 155#
B. 285# for all sets
C. 235# for all sets
D. 26:56 total, 17:54 for the bike, 9:02 for the wall balls
E. Done 20# slam ball, black band, 25# DBs
Hunters strength done
D. 20:55 for first piece on assault runner. Sold my soul on that. Hunter told me to get 30 cals every time on bike. So I did…. 29:34 on total piece lol didn’t save much for wbs but over all that was full send. Sick first day at the gym !
Yeah dude you crushed it!
Thanks Tino !
Warmup done
A) Done at 185
B) Done at 285 – wore straps this week
C) Done at 270
D) 19:18 total time – finished the bike/run piece at 14:00 – I think my calories were 50/45/45/40/20. Got to the wallballs at 14:30, went 30-20-20-20-10, so 4:48 (without the transition time), or 5:18 if you include it.
E) Done, 30# wb for the slams, 35# curls
Body feeling good on the new cycle?
Really good, definitely enjoying this cycle so far
Good to hear! Looks like you’ve been able to hit it hard so far!
– warm up done
– emom snatch done @80k
– def DL @160k
– squat @125k
No time for something else today. Condo and swimming tomorrow!
Good to see you still got your training in even on a tight schedule!
26:44 for cal bike/run, finished at 36:33 with wallballs
Where’s the rest of the days fun?
Trying to fit it in around coaching and personal training! Deadlift at 180#, Snatch at 85#, Back Squat at 150#. 🙂
AM Session: Three sets of: 12 Tempo Double Kettlebell Front Squat @ 30X2 Rest 15 seconds 20 Unbroken Goblet Squats Rest 2 minutes *Used this as a warm up for the squats – did all 3 sets with 26# KB’s Three sets of: Back Squat x 10 reps @ 60% – 215# (5 pounds less than 60% – havent squatted in a while so didnt want to shock my knees and hips. Will be back to actual percentages next week) Rest 3 minutes Three sets of: 3″ Deficit Deadlift x 10 reps @ 55% – 245# double overhand grip. Rest… Read more »
How’s everything feeling Lucas??
So far so good! Last week I took the usual rest day on Thursday then I knew I had to take Friday off also. I had to travel for the day. Then on Saturday I built to a heavy clean and jerk. Built up to 96% (265) with no issues. Then did a shorter wod and called it a day. Outside of modifying Tuesday’s workout, I expect to be able to hit the first week of the cycle as written!
Awesome! Great to see you back to feeling good. Everything was going so well then you picked up that i jury during the testing week of all times!!