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 minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
B.
Three sets of:
3″ Deficit Deadlift x 10 reps @ 70%
Rest 2-3 minutes
C.
Three sets of:
Back Squat x 8-10 reps @ 75%
Rest 2-3 minutes
D.
Every minute, on the minute, for 40 minutes:
Minute 1: 20-25/15-18 Calorie Row or 20/15 Calorie Assault Runner
Minute 2: 10-12 Burpee Box Jump-Overs (24″/20″)
Minute 3: 15-18 Wall Ball Shots (30/20 lbs)
Minute 4: 60-second recovery run/row/or bike
The goal is to keep moving for the full 40 minutes of work.
E.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x10 Reps
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
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
Three sets of:
20/15 Calorie Assault Bike
*Handstand Push Ups
20/15 Calorie Assault Bike
10/8 Muscle-Ups
20/15 Calorie Assault Bike
100-Foot Handstand Walk
Rest 2 minutes
*Set 1: 20 Strict Handstand Push-Ups to a Deficit (4″/2″)
*Set 2: 20 Strict Handstand Push-Ups to a Deficit (2″/0″)
*Set 3: 20 Strict Handstand Push-Ups
Rowing Endurance Option
Every 2 minutes and 30 seconds, for 30 minutes (12 sets):
30 seconds of Rowing or Bike Erg
(these should be hard sprint sets!)
Note calories achieved in each of the 12 sets.
Hey Tino! Did the bike erg conditioning option today and wanted to ask what’d be the good goal for ladies cals? Just wanna know where I stand in relation to that ? thanks
Hi all this is my first week with this program. I Started doing a the Workouts for today but with the adapted porcentage, I increased them starting the first serie with the porcentage of the first week of this cycle and working with sensations (My RM´s of Snatch and deadlift are not to big I am working on it). A. Completed: 1@Empty, 2,3@43kg B. Set 1-3: 50kg, Sets 4-5: 55kg, Set 6-7: 60kg (1RM – 80Kg) C. Set 1: 90Kg, Set 2: 100Kg , Set 3: 110Kg (1RM 160Kg) D. Set 1-2: 85Kg, Set 3: 95Kg. (1RM 145kg) C. Completed:… Read more »
Welcome to the community Ismael!! Excited to track your progress and help in anyway we can! Great job in adjusting the program to suit your needs. it look like you got a a great session in to start your week.
Mondays are a tough day!
Back into it today after a comp on the weekend
Snatches all at 85-87.5kg
Squats done at 122.5kg
Deadlifts at 140kg
EMOM had to cut it at 32min (had to coach)
1= 16 cal Assualt runner
2= 12 BBJO
3= 18 wall Balls @ 30lb
4= approx 250m bike erg recovery.
I was a dripping mess thanks for this
How did the comp go?! Ease yourself back in and adjust volume and keep intensity lower until you feel recovered!
We ended up coming 2nd mate.
A. One round at 185, 1@195, 3@205, 2@210
B. Done @315
C. Done @295 for 8 reps each set.
D. Only did this halfway through. I was already 90 mins deep into the session and had nothing left.
E. Skipped. I’ll find somewhere in the week to add this in.
Today was a long one dude! Looks like you still crammed in a good amount of work!
Cascade Classic workout 4 retest: big improvement! :44 faster split time and 21/30 muscle ups before the time cap
B. Deficit deads: 175# across
C. Back squats x6 – 165,170,175
Legs are DEAD – time to recover ??
Congrats on the improvement, that’s big!! Make sure you dial in some extra recovery tonight!
Thanks Tino! Recovery in process as we speak ?
A. 160, hangs really clicked today
B. 395, I’m a good deadlifter but these are getting awful.
C. Just 185
D. Done 20/10/15/bike all the way through, pretty sore from Saturday and the strength today so just focused on good pace.
Hopefully some extra recovery today and tonight will help you to feel better tomorrow!
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 All sets at 155 (up 20# from last week) 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 This would have taken me probably between 25-30 mins so I did 70% of the reps on each: 70 cal AB – 5:23 35… Read more »
The combo of ski and Devils Press would be interesting on your upper body. They’re really similar movement patterns.
I did my own thing last week after the comp. Just did conditioning mainly and some team workouts. Ready to get back into it. A. Snatch balances at 135-145 Hang snatches 135-150 Snatches 145-160 B. 235# C. 260# I did the gymnastics piece instead today. Everything actually felt really great. 8:59..broke the HSPU in 3/2 the whole time and muscle ups 4/4 8:42..HSPU were faster, sets of 7 and muscle ups 4/4 9:48..HSPU broke down a little. Sets of 7 then 5s and muscle ups 4/2/2. Bike was about 60-63 RPMS the whole time. Didn’t wanna push super hard because… Read more »
Good to see you took some time off!
Happy with your performances in the competition?
Super happy with it. I felt really good with all the movements and I felt super strong. It felt really good to see the hard work paying off
?? great to see all your hard work paying off!
Am
4km trail run
Pm
Backsquat @353 – felt like 20 min each set of 10 ?
Snatches start at 175. Finish at 215.
Snatch grip dead’s 5×5 @235
Aerobic gymnast round 1) 9:05. Hspu 5-3-3-3-3-3. Mu 6/4. Hsw 50/50. Round 2) 9:50 same same but bike slowed. round 3) 10:00. Hspu 10-5-3-2. Mu 6/3/1 hsw 50/50. Bike and Mu ate most the clock
No standing around on those squats! One breathe and drop 🙂
Haha didn’t take long. Took :33 seconds to do 10 rep each time. But felt like forever ?
Primary
A) 165×4/175×3
B) 325 (stayed at 65% this week. Don’t think 70%x10 was happening)
C) 290
D) 20-10-15 x 5 / 18-8-15 x 5
A. Snatches done at 225
Missed the hang a couple times (always my weakest position)
Conditioning:
20 cals each time
10 BBJO, all under 30 secs
15 Wbs @ 30
Slow bike recovery.
Strength work later
Should have added a few reps on those. You can handle it!
Maybe on the Burpees, but the row I was barely hanging in there.
And wall balls 🙂
Yeah maybe lol
Start with Aerobic Gymnastics 8:24 (5-5-4-3-3/5-5/25-25 >only did 50’ this round because my wrist was hurting – did some Mobility and was more active in my shoulder and hand next rounds and was better) 9:07 (5-5-5-3-2/5-5/25’s) 8:49 (5-5-5-5/5-5/25’s) Air bike was consistently 67-70rpm average. Down to 65 on a couple spots but not for long. Primary No Snatches today, prioritizing other work right now. B. 3×10 DL @350lbs this was DEATH omg… C. 3×10 BS @315 (72% as I missed last weeks squats) That’s all I got in the tank for today. Also did a 13km Trail Run on Saturday… Read more »
Damn dude! You’re becoming an aerobic athlete! Are you feeling the benefits of the trail runs?
Haha, I’m trying!! That’s the only trail RUN I’ve done. My Sister and her Fiance do a bunch of it and they visited me for a race where I am and wanted me to join in – glad I did but I was pretty sore for a couple days, hips and knees and ankles just tender.
But I’ve getting in a handful of All Mountain/Enduro Mountain Biking which I think is helping for sure actually. Lots of uphill climbing for extended bouts – very aerobic!
You should go do a race with them!
Warm up done
A. 85kg
B. 140kg
C. 125kg x 10 reps
E. 50kg for deadlifts
Pm session
D. row 22 cal
Burpees x 10
Wall balls x 16
Ass bike to recover
This was fun…
Solid start to the week Petr!
Pts.
A. Done @ 60kg
B. Done @ 120kg focus on double chin.
C. Done @ 100kg lower weight.
D. scaled
Min 1: 18 cal row
Min 2: 10 bbjo with step overs
Min 3: 15 wb @ 30lbs
Min 4: recovery row
This was a tough wod. Mostly mental but the heat did not help.
Have you upped your hydration Game?
Hydration game is strong!
Extra electrolytes and a lot of water.
A. 145# for set 1, 150# for set 2, 155# for sets 3/4, 160# for sets 5/6, 165# for set 7
B. 305# for all sets
C. 255#
D. Scaled to 6 rounds because I had to teach class. Hit the low end on all.
Fun start to the week!
– warm up done
– def deadlift 170kg
– squat 135kg
– emom snatch 85kg
– accessory then
– will do the condo on tomorrow morning
Looking strong dude!
deadlift deficit becomes really hard ahah
They’re good for you (as long as your safe)
Today’s session…… wow
All in one go.
A. 85kg
B. 160kg
C. 150kg.
D. 25 then 20 Cals, 10 BJO, 15 WB. Went to a dark place on this one!!
E. Done
Good work pushing yourself!
Thats a big start to the week! Solid push today!
Warmup done
A) Done at 195 – combined the snatch and snatch balance into one longer interval so I could use one bar
B) Done at 305 – went 7/3 on the last set
C) 3×10 at 285
D) 25 cals on the rower for the first 3, 22 for the rest. Burpees were always 12, wallballs were always 18. Rotated between bike erg and jogging for the recovery minute.
E) Skipped, I was wiped from the rest of the session – just did a 10 minute cool down on the bike erg
How was the conditioning piece? Seemed like it went well!
It was fun, got spicy towards the end – burpees were definitely the hardest part, but I was glad I stayed at the top end of those and the wallballs the whole way
Thats solid dude! Nice work!
Two bars ??♂️ lol I’m an idiot. I’ve been power snatching my bar up to do the snatch balance
Caslin. You’re an animal buddy. Thanks for giving me numbers to chase ?
Just face the rack when you’re snatching. After your snatch, back rack the back and place in the squat rack ??
Not just a pretty face eh limby lol appreciate the tip
Hahaha thanks my man, someone has to be the guinea pig in the mornings
AM Session:
Three sets of:
Back Squat x 10 reps @ 65% – 235
Rest 2-3 minutes
Was supposed to deadlift but my back is still sore from maxing out for that qualifier. So opted out of this one today.
Warm-Up
10 minute Run @ 65-70% effort
Followed by. . .
Eight sets of:
45 second Hill Sprint
Rest 3 minutes (walk down)
Run to the hill from the gym is a little less than a mile.
Are the qualifiers finished?
One more week. 2 more workouts released on Wednesday of this week then I’m done. These qualifiers are exhausting.
They are for sure! Training ends up taking a back seat!
8 am
B.
Deadlift 160 kg but no Unbroken 6-4/6-2-2/6-4
C.
Back squat 120 kg
11am
A.
75-….80 kg
D.
Emom Ok
20 cal Row 58/60”
Burpees 10-10-12…..-12
WB 15-16-18-…..18
1’ jogging
E.
Done
Tino Is it right to do the strength session early in the morning 8 am and then the workout around 12.00 or better do all the work in one session?
100% split the session so you can keep the intensity. Two 60-90 minute sessions with 3-4 hours rest is ideal! ??