Mobility & Activation
Complete Snatch Warm-Up
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%
C.
Four sets for times of:
20 Burpee Box Jump Overs (24″/20″)
20 Thrusters (115/75 lbs)
20/15 Calorie Assault Bike
Rest 4 minutes
D.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Elbow Jacks x 20 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Cross Knee-To-Elbow Hold x 30 seconds (right leg)
Interval 2 – Hand Plank Cross Knee-To-Elbow Hold x 30 seconds (left leg)
A. Done
Up to 155
B. 205/245/295
255×5
C. 3:48
20 burpee box jump overs @ 24”
20 shoulder to overhead @ 95lb
15 cal bike
D. Done
A. Up to 72.5Kg. Left shoulder feels a bit sore today.
B. 135/152.5/171Kg
152.5Kg x 5 for all sets.
C. Rx. 4:38/4:39/4:43/4:41
D. Done
A. 105# to 150#
B. 145/165/185# + 6×5@165#
C. ❌
D. ✅
A. 155/155/-/160/170/175/180/185/190# PR!!
B. 250/295/330#. 295#
C. 4:58/4:57
B. 240 275 315 reps at 275
A. Up to 83kg (full snatch felt lovely today. No misses)
B. Did box sqts
5x100kg
3x110kg
1x120kg
Then did
6xE2MOM OF
low bar back sqt (53X1) 50kg as knee rehab
C. Did 20 bar facing burpees instead (less jumping for my jumpers knee)
3:56 40kg
4:05 40kg
4:11 40kg
4:40 40kg
D. 6 pack is coming??
A. Up to 85kg
B. 135kg x1 and 120kg x5x6
C. 5:35 / 7:00 / 7:09 RX on Echo Bike
Skip the last Set and D. because I had to go to work.
A. Up to 185#
B. Top set @305#, 5s @285#
C. Things got bad real quick! Skipped 4th round, shoulders have been bothering me since 20.5 :/
4:53, 5:22, 6:11
D. Done
A. 145/ 155/ 165/ 175/ 185X/ 175/ 185X
B. 225/ 265/ 295…. then 2×3@265 (small issues still with my groin but I’m seeing my PT on Thursday)
C. 6:20/ 5:55/ 6:07/ 6:04 went too hard first set of BBJO
D. Didn’t have time, got to the gym late
A) 50/52,5/57,5/60/62,5/65/67,5(x)/70kg.
Knee felt wonky after the wallballs i did on Sunday and I didn’t really feel it today.
B) 1. 85/100/120kg
2. 6×5 at 110kg. Damn that’s heavy!
C) knee started feeling so good on squats that I didn’t want to ruin it with the thrusters so I did BBJO and AB only.
3:17 // 2:57 // 3:21 // 3:05min
D) skipped
Thanks
Hope your knee is ok dude! Be safe and get it checked out if your issues persist!
I’m having a little trouble with it for a little over a year now. A discomfort at around 90 to 95 degrees knee angle which sometimes suddenly takes my strength away. Warming up properly, mobilizing and taking the tension off of my right quad is helping a lot and I can usually go on but high rep low weight squats like air squats, thrusters and wall balls still cause pain in the following days. Weight surprisingly doesn’t really bother it.
I would consider getting an MRI, that’s a long time to be having knee issues.
You’re probably right. I’ll reconsider it, get an X-ray at work and call our radiologists.
Yussss!!! Thought I would never finish that shit!!
A) continued to focus on mobility and technique
B) squats always make me happy! 135lbs for the 80%
C) some bullshit!! 4:37 was the best round then tack on like 30 seconds for following rounds.
D) fun burn
That “bullshit” is good for you 🙂
Yes, I know and I quite enjoy all of these workouts!!
Howdy!
A. Not 100% yet, but managed to get close to 80% today: 75-85-95-105-115-125-135-145-155-165 lbs.
B. 260-300-340, then 320 lbs
C. 4:15-4:53-5:11-4:58
D. Done.
Have a great day!
Great to see those numbers coming back up!
A. Did these as 2 power hang snatches (65-65-70-70-75-75-80-80-85-85)
B. 95-105-125 then 6 sets at 115
C. Scaled down to 10 reps each of box push-up+step over/thrusters (55#)/cal echo bike. Times were between 3:08 and 4:00 across 4 sets.
Good adjustments! Still going strong. Keep up the great work!
A- built to 90kg
B- 130/150/165 6×5 @140kg
C- all rds 4:40-4:45.. so gross
D- done
Solid push Sam. Love the consistency!
A. From 135-195. PR hang snatch ?
B. 235/275/315 then
285/285/285/275/275/275
C. RX 4:51/5:10/5:26 then got the boot when class started. Thrusters 10/5/5 across
D. Done
Yeah!!! Congrats on the hang snatch PR!!!
A. 175×2/185×3/195/205/215/225f/225
B. 255/295/345
295 across
Legs were destroyed
C. RX
Was moving very slow and not efficient just wasn’t in it from the beginning
3:56/4:36/4:33/4:41
29:46 total time with rest
D. Done
Body didn’t want to cooperate today. Mondays can sometimes be tough! Onward, tomorrow will be a good day!
Indeed!!
A) up to 225 (93% of my hang snatch)
B) based off 415. 330 for the E2om. This blew my legs up.
C) 4:03, 3:58, fell on a bbjo on this, got me all jacked 5:07, 3:47. My legs are smoked.
D) done
E) ran out of time will make up later
Legs couldn’t have been that bad, you came back strong on that final set!
A) @52kg ✔/55kg ✔/57kg ✔/60kg ✔/62kg ✔/65kg ✔ 67kg ✔/70kg *New PR ✔ /72kg ✖/70kg ✖
B) Back Squat
5 reps at 65-70% – @95kg ✔
3 reps at 75-80% – @110kg ✔
1 rep at 85-90% – @122kg ✔
Rest 2-3 minutes
Followed by…
Every 2 minutes for 12 minutes (6 sets):
Back Squat x 5 reps at 80% – @112kg ✔
C) 4’38” / 6’00” / 5’30” / —–
Clearly my 1st round was too fast. It was hard to recover after that. I didn’t had time to finish the 4th
round
Congrats on the PR Joao!!!!
thanks coach!
On C: is it 4min rest between sets or 4min rest before D?
4 minutes rest between sets.
Hola!!
A. 60-60-60-65-65-68-70-75-78-80 kg
B1. 110-127-145kg @ 65-75-85%
B2. 136 kg @ 80% 6×5
C. Done RX
1- 5:00
2- 4:57
3- 4:50 thrusters unb ?️
4- 5:03
D. Done
Good job keeping those thrusters unbroken!!