| Please be mindful of how your body feels this week. Adjust the volume as needed as we await the Age Group Qualifier Events released on Thursday. Prioritize your rest and recovery during the week so you can feel ready to tackle the events with full effort! |
Mobility, Activation and Warm-Up
Assault Bike x 2 minutes @ easy pace
2 Minutes Band Assisted Scarecrow
Assault Bike x 2 minutes @ easy pace
30 seconds Prone Plank with Forward Reach (per arm)
30 seconds Prone Plank with Lateral Reach (per arm)
Assault Bike x 2 minutes @ medium pace
PVC Pipe Pass Thrus x 15 reps
PVC Pipe Overhead Squats x 15 reps
and then …
Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)
Snatch Progressions
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
Back Squat Progressions
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat
“Isabel”
For time:
30 Snatches
35-54:
135/95 lbs
55+: 95/65 lbs
Upper Body Accessory Work
Three sets of:
Banded Lat Pull-Downs x 15 reps
Rest 60 seconds
Stationary Dips x 20 reps @ 10X1
(hold at the top for a 1-second count)
Rest 60 seconds
OPTIONAL Additional Row Session
For max calories:
2 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
2 Minutes of Rowing
MAWU
SN= 115,125,135,145,155,165 easy 175f twice
BS= 275,275,275,315,315
Nice day so walked 9 holes for WOD
Snatch: 145,155,165,180, missed 190 twice
Squat: 245 x 3 sets, 280 x 2 sets
Isabel 55+. 1:19 unbroken
Rowing session: 243 cal
Crushed Isabel!
WAMU) done
Snatch) 70kg – 88kg, caught 91 but inexplicably paused too long and dropped it
Back squats) done (105kg – 121kg)
Isabel) worried about shoulder, subbed 30 KB snatch + lunge @ 70# (15/side) – 4:27
Accessory) done
Does snatching bother it?
Yes, the fun stuff tends to irritate it (snatch, pull-ups/c2b/MU’s, OHS but that’s not fun). KB snatch doesn’t bother it much.
A. 135/145/155m155/165/175m175m/175m
B. 3×245 and 2×265
C. 2:31 @115
D. Done