OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the five sets.
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 60-65%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 65-70%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-80%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch @ 80-85%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull x 3 reps @ 90-95%
C.
Every 3 minutes, for 15 minutes (5 sets):
10 Burpee Box Jump-Overs (24″/20″)
2 Strict Muscle-Ups + 2 Kipping Muscle-Ups
Session Two
A.
Take 15 minutes to build to today’s 1-RM Shoulder Press
Followed by…
Three sets of:
Shoulder Press x Max reps @ 75% of today’s 1-RM
B.
Three sets of:
Close-Grip Dumbbell Bench Press x 10 reps
Rest as needed
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed
C.
Four sets for max reps of:
45 seconds of Push Press (95/65 lbs)
Rest 15 seconds
45 seconds of Wide-Grip Strict Pull-Ups
Rest 15 seconds
D.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
followed by…
Tuck Rock to Tuck Press Hold x 30 reps
followed by…
x 40 feet
followed by…
Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)
REGIONALS PREPARATION PROGRAM
Session One
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today’s “heavy” Front Squat.
B.
Every two minutes, for 20 minutes:
Clean x 2 reps
Let feel dictate loading.
C.
“Big Diane”
Complete rounds of 21, 15 and 9 reps of:
275/185 lb Deadlift
Handstand Push-Up to 4″ Deficit
D.
Three sets of:
Glute Ham Raises x 6-8 reps @ 2011
Rest as needed
Session Two
A.
Three sets for times of:
50 Double-Unders
12 Alternating Dumbbell Squat Snatch
Rest 60 Seconds
Build in load on the dumbbell squat snatches to a challenging, but controllable load.
B.
Take 3 minutes to draw out your foot work
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Jerk Balance in marked footwork x 3 reps
and then . . .
Every 2 minutes, for 12 minutes, complete:
Jerk Dip + Jerk with a 2 second hold
(Use jerk blocks)
Increase load by 3-5% from last week.
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Recovery x 3 reps
(Use jerk blocks)
C.
For times:
Row 1500 Meters
115/85 lb Shoulder to Overhead x 25 reps
Rest 3 minutes, and then…
Row 1000 Meters
135/95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes, and then…
Row 500 Meters
155/105 lb Shoulder to Overhead x 15 reps
D.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
followed by…
Tuck Rock to Tuck Press Hold x 30 reps
followed by…
Backward Straddle Scoots x 40 feet
followed by…
Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)
Off season
A) Sotts press @15lbs, 3 Snatch balance up to 135, 2 snatch balance up to 175.
B) High hang snatch @150, High hang + Hang @165, Hang + snatch @185, Snatch pull + Snatch @195, Snatch pull @245.
C) 56s,52,51,51,56.
Session 2
A) 155
B)10,7,8
C) CGBP @80lb DBs, Bent over row @205
D) 92 Push press, 51 Strict Pull ups
Off Season (one long session)
A.) Snatch Receiving: 55,60,65,70,75
Snatch Balance x3R: 95,105, 115
Snatch balance x2R: 120, 125, 135
B:) High Hangx3 105,110,115
High Hang + Hang 115, 120,125
Hang Snatch+ Snatch 130,135,140
Snatch pull + Snatch 140, 145, 150
Snatch pull x3: 155, 165, 165
C.) muscle ups terrible today, new plastic rings are not working for me
A.) Strict press 105- shoulders felt like jello
Max reps at 80# each set 10R
B.) Had to use KB at 35#/ rows at 95#
C.) Push Press 22/15/18/19
Pull Ups 5/5/5/5
D.)Done
Off Season -Session One A. Snatch Press from Receiving- 45,50,55,65 Snatch Balance x 3 reps – 135, 145,155 Snatch Balance x 2 reps – 165,175,195 B. High Hang Snatch -135,145,150 High Hang Snatch + Hang Snatch -150,155,160 Hang Snatch + Snatch -160,165,170 Snatch Pull + Snatch- 170,175,185 Snatch Pull x 3 reps -195,200,205 C. Done Session Two A. 155 Shoulder Press x Max reps @ 75% of today’s 1-RM -125# 10,10,10 B. 70# DB, 145# bar 10 reps for all sets C. Four sets for max reps of: 45 seconds of Push Press (95/65 lbs) 20,20,20,17 Rest 15 seconds 45… Read more »
Off season:
Session 1:
A)
65/95/115/135/140 f on 5
Trips:165/195/215
Doubles:225/230/235
B)
155
175
185/190/195
195/205/210f
245/265/285
Drop set pulls for trips: 235/215/195/175/155/135
Three pulls strip 20 lbs repeated to 135
C) 1:04/1:10/1:15/1:04/:49
Session 2
A) 170 (15 pounds under PR, bummed out)
135lbs (6/7/7)
B)
85
140 lbs on axle bar (little extra credit for the grip)
C)
PP: 23/18/21/25
WSPU: 21/15/15/16
D) done
Extra:
3×20 body weight back extensions
3×20 glute hammy raises
5×5 pause front squat at 70%
5×2 dead stop FS @ 50%
Off Season
Session 1
A1) 65×2, 75, 85, 95
2) 165, 185, 195
3) 205, 215, 225
B1) 165
2) 175
3) 195
4) 215
5) 225
C. Skipped due to time..
Session 2
A1) 185
2) @140- 9,10,6
B. skipped
C. Push Press- 27,21,25,23
Pull ups- 14, 10, 10, 9
Regionals prep:
Session 1
A. 145/175/195//225/245/255(f)
B. 125/145/165/175/185/185/195/195/200/205
C. 9:56
D. Done
Session 2:
A. 1:32/1:30/1:20 all w/45# DB
B. Build up to 205 on the jerk dip pause
C. 7:20/4:59/2:24
Super short session this afternoon. Had to work today at school and my son had a program this evening. A. Front squats: worked up to 235, failed at 240(245 is my PR). Max effort front squats are super hard. I feel like I should be able to do the weight and then I fail at that upper weight. Grrrrr B. Cleans: worked up to 185 and did 6 sets at 185 C. Big Diane: 5:41 D. Rowing/s2oh: 21:20 total (7:36/5:01/2:50) my hips/legs were not functioning properly on this! Couldn’t seem to sustain a good powerful stroke on the rower. Going… Read more »
It’s all about the abs and cardio ?
Well, it is almost beach season ??
A. All the snatches ? Increased in press weight, 55#. Snatch balances from 85-115#. Then test done off of percentages of 160#. B. :69/:68/:71/:74 seconds…then 2:21 lol. Failed that second strict MU. Rested :30-ish and then it felt like it took all the time to transition into that dip!! Dropped. Then up for 2 Kipping MU. Wowzers. That was fun but sad I hit failure! Rested 5-8 minutes and moved into strict shoulder press and hit 105#…my PR. Surprised because of failing on my last set of MU! 3 sets at 78# and 7 reps each set. B. 35# for… Read more »
Mondays regional work. I am going to have to rest Mondays train t/w active recovery Thursday and train F/S/S I have more time on those days an can recover and mobilize more. A. 5 min snatch emom 90% 145# no misses this is huge and felt solid B. 10 min EMOM of 3 snatch+6 c2b this was going to be a huge challenge so took out my c2b which is a strength and just did snatches no misses until min 7 and that through my time so missed minute 8 but then finished at 10:40. At regionals last year my… Read more »
Awesome seeing how much you have progressed! Great work!
Snatch Press from Receiving x 5 reps @ 2111 (check) Snatch Balance x 3 reps (check) Snatch Balance x 2 reps (Worked up to 155 lbs) High Hang Snatch x 3 reps @ 60-65% (115 lbs) High Hang Snatch + Hang Snatch @ 65-70% (125 lbs) Hang Snatch + Snatch @ 75-80% (Stayed at 125 lbs) Snatch Pull + Snatch @ 80-85% (stayed at 125 lbs) Snatch Pull x 3 reps @ 90-95% (skipped) Every 3 minutes, for 15 minutes (5 sets): 12 Burpees (box jump overs don’t feel good on my back) 1 Strict Muscle-Ups + 2 Kipping Muscle-Ups… Read more »
Oh I know you!! Why’s Earnie not posting ?
I will tell him to start posting! He did great yesterday, lots of PRs for him!
AM
A. SN Press – 65lbs,75,90,95,105
SN bal x 3 – 145,165,185
SN bal x 2 – 205,225
B. 140/145/150, 155/160/165, 175/180/185, 190/195/200, 215×3
C. Done. Each set under 1min
PM
A. Press – 165 (5lbs off of max)
125 x 12,10,8
B. DB bench – 60lbs,70,80
BB rows at 135
C. Push presses – 36,25,20,20
Pull-ups – 21,13,10,11
D. Done. Straddle scoots are tough!
Shoulder taps – 104,122,128
Great week so far! Feeling good
Dude those scoots are hard!!
Seriously! Felt like a fish out of water flopping around on the floor ha
Trying to get you guys some abs for the summer!
Off Season Session 1: A.I. 45/65/65/75 II. 100/120/140 III. 160/175/185 Felt slightly off today. But same weight as last week. B. I. 125/125/135 II. 145/150/150 III. 155/165/175 IV. 185/190/195 V. 210/210/210 Still light in relation to some percentages. But mechanics felt much better today. Good pauses in bottom for all lifts, no fails. Progress. C. Struggle with the strict mu’s… kinda hit or miss. 1. 1 Strict + 2 MU’s 2. completed 3. Completed 4. 1 Strict MU 5. 2 Strict MU’s Session 2: A. Way off old max here. 160# today A.I. 120# 8/7/6 reps B. DB Bench close… Read more »
There’s Always something to get better at! It’s why we love the sport! Keep up the good work.
A. SP 55-95
SNBX3 145-165
Ha, I can barely even attempt a lot of the gymnastics. I did this instead: https://www.youtube.com/watch?v=QAHQ5d1sEgs
Nice! I’ll give that a try
what exercise are you struggling with?
keeping my feet off the ground while at the same time I lift my butt off the ground for all movements.
Shorten the lever by bending at the knee. This should make it easier
Offseason
M/22/190
Up at the box so added muscle up work from Tuesdays programming
Tues session one
C. done. don’t have the mobility for dead hang strict mu so did two mu from bent arm false grip then 2 regular
Monday session two
A.
B.
Monday session one
A.
B.
C.
D.
I would go off of something lower than 400 of you haven’t hit over 400 on a while. Better playing it safe!
REGIONALS PREPARATION PROGRAM Session One A. Front Squat x 1 rep- only built to 225 today… R knee is feeing like crap… old meniscus tear is flaring up big time. Doing rehab on the daily but still bothersome B. Every two minutes, for 20 minutes: Clean x 2 reps Only built to 175 touch and go today… couldn’t pull with R knee and couldn’t drop. C. “Big Diane” Did RX. 9:12. Had to split up my deficit HSPUs, but this was not bad for me… and my lack of HSPU ability. D. Glute Ham Raises x 6-8 reps @ 2011-… Read more »
Was this kipping or strict?
kipping… I don’t have a strict deficit… YET 😛
Session 1:
A.
SP-95-105-115-125
SBx3- 95-115-135
SBx2-155-185-205
B.
HHx3- 135-155-185
HH+HS-185-295-205
HS+S- 185-205-225
C. 10 BBJO @ 30″ no MU
D. 20 min stretch, working on splits
Session 2:
Love seeing progress on those lifts. We just need to find you some hamstrings so when you deadlift it doesn’t hurt. Be careful tomorrow when you do them again.
Thanks Tino. My lower back was fine a few days after those deadlifts. It’s actually my upper mid back that’s been acting up the last few weeks.
Session 1:
A1- 95/105/110/115/120
A2- 135/165/185
A3- 200/215/225#
B1- 150/160/165
B2- 165/170/180
B3- 190/195/200
B4- 205/210/215#
B5- 225/235/240
C- all rounds finished under a minute. Finally found a way to be efficient at those dang burpee box jump overs!
Session 2:
A-
B-
C-
D-
Session 1 morning session
Rowing/s2oh metcon
Overall time with rest 18:28
Session 2
A) front squat
115, 125, 135, 145, 155, 165 kg Then bonus set 170 kg
B) clean
100,105.110,115, 120, 125, 130, 135, 140 kg these sets tng 145 kg. 2 singles
C)
Big diane
Time 4:27
Fast!!
The rowing wod or diane ??
Diane…:)
A. Sn press: 45# bar
Sn bal triples: 95#
Sn bal doubles:
Hello!
Snatch press..25kg, 30kg, 32.5kg
Snatch balance x 3…40, 45, 50kg
X2 ..52.5kg (pb)
High hang x 3…40kg, 45kg, 50kg (failed one rep)
Hang sn +sn… 50, 52.5, 55kg
High pull +sn…55, 57.5, 60kg
5 x 10 burpee + 6st ring dips (did it for time…just under 8 mins)
4strict muscle up singles after wod
43kg 1rm strict press
9, 9, 8 reps @32.5kg
Did a second conditioning session…
3rft…12x dumbel snatch @17.5kg, 20 wall balls @9kg, 15ttb…
Thanks a lot 🙂