Session One
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.
Take 20 minutes to build to today’s 1-RM Power Snatch + Overhead Squat
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Power Snatch @ 60% of todays heavy single
Overhead Squat
Ring Muscle-Up
Time Cap = 30 Minutes
If you know before you start that 55 reps is too much for you, scale from the beginning by skipping the rounds of 10 or 9, or by performing this as 10, 8, 6, 4, 2.
C.
40-Foot Backward Straddle Scoot
followed by…
Three sets of:
Tuck Rock to Tuck Sit x 15 reps
Rest 60 seconds
followed by…
Bottom Balance Complex x 60 seconds
Session Two
Gymnastics Skills Warm-Up
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
A.
Take 15 minutes to find your 1-RM Strict Handstand Push-Up to Max Deficit
B.
Take 20 minutes to build to today’s 1-RM…
Hang Power Clean + Front Squat + Jerk
C.
Ten rounds for time of:
3 Power Cleans (205/145 lbs)
3 Shoulder to Overhead (205/145 lbs)
6 Strict Handstand Push-Ups
D.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Find 10-RM
Session 2:
WITH NO CHALK LOL (trained at my high school and forgot to bring the magic weightlifting powder)
A. Getting really good at these (i believe it was like 6 45# plates stacked up around 24″
B. No chalk at 285 (295 slipped out of my hands like 3 times)
C. WOD at 12;24 (handstand push-ups want quick, didn’t realize how tired my shoulders were)
D. 10 Rep Back squat at 365! 10# PR
Session 1
A 220
B) 23:50
C) done
Session 2
A) 11″ shoulder hurting so stopped there
B) 295
C) 17:50
D) 345 x 10
Feeling broken after the heavy singles on Thursday
A. PR @ 220 Power Snatch + OHS
B. 19:06 felt like death I need to work on TnG Power Snatches @135 (this helped alot ha)
Doing 2nd Session around 5:00 later today
Session 1
A. 205
B. 27:43rx. Changed out of lifters as I started muscle ups. Felt like cinder blocks.
Session 2
A. 13″ Same as 2rm.
B. 295…Did power clean rather than hang whoops.
C. 15:54rx. HSPU were a bear.
D. 290, 340, 380, 10rm at 340*** Did this after session 1B.
Session 2
A. 20inch strict
B. 275lbs for complex
C. 15:05 Rx
D. 285/310/350/315×10
Session 2:
A: 9.5″ on strict deficit handstand push up. Huge PR since all of you know I suck at SHSPU of any kind.
B: HPC+FS+Jerk up to 275
C: Metcon 21:12. Power clean and push jerks felt great. Took me so long each round on the SHSPU
D; BS up to 163kg. Legs were dead. Went to 143×10
a]185
b]25:00ish, thats a lot of muscle ups for me.
c]done
a]8″ hurts my shoulder when they go below my hands.
b]255
c]14:57rx. handstands UB for 4 rounds then 3/3
d]315# x10 with room in the tannk, but no time left. Excited about this, ive barely been able to hit 315 for 3-5 reps in the last year.
Session 2:
A) 17″ deficit.
That’s all I had today, lat was tight coming out of the bottom.
B) worked up to 220# on complex. Called it there. Back was getting tight on the squat.
C) 15:09
Did two cleans caulked did third. All s2oh unbroken.
First 4 rounds of shspus unbroken. Then 4/2 for next five Last one 3/2/1.
* happy with this, I was fried from the morning session. Big for me to keep the push jerks unbroken, 30# above my body weight.
*Still behind due to some health issues this week. This is from Wednesday, 2/10
A. 12.5# C2B, 45# Z Press
B. 162#x15 Jerk- Felt good (80% of 205#)
C. Did my other Squat Program my coach has me on
Pm Session:
A. 16:55 RX (row,thruster,c2b WOD- Felt pretty good! Could probably move a little faster at times. I need to work on that. I get in my head when it comes to thrusters)
Did everything in one session and way out of order. Started with pc +s2oh+ Hspu metcon –11:17 Rx –Then hit 215 for power snatch+ oh squat. Hit 230 last Saturday at a comp for a pr. –Then 10-1 metcon 23:50 Rx. Anything over 15 minutes and my aerobic capacity just isn’t there. –Deficit Hspu 14″ and then my shoulders hit the plates. No idea how people do that weird shoulder rotation to go deeper. –hpc +fs + jerk 285# pr for hang power I believe. Failed 300 –10 rm 345# no idea how I hit this after 3 hrs straight… Read more »
Glad you were able to to get it in today. Congrats on the PR last Saturday! Which competition was it?
Tuff Love in Boulder, Colorado. Guy/girl comp in which we came in 2nd to two members of a crossfit games team
Sounds like overall it was a pretty good weekend then!
A. 20 min
1rm power snatch and OHS
225
B. 10-1
MU
Power snatch @ 135
OHS @ 135
Time – 33:38
*Strict HSPU Max 18″
C. 20 min
Hang power clean + FS + SJ
275
D. 10 rounds
3 power cleans
3 S2O
6 strict hspu
Time – 16:16
E. Back squat
Did not due. Back was lit up!
Very nice work on the max strict handstand push up! Take care of that back tonight!
PM session
Max Strict HSPU – 5.5 inches
Hang Power Clean + Front Squat + Jerk
325 lbs.
10 rounds
18:12
Did them all strict and it is what it is. HSPU strict or kipping is a huge weakness of mine that I need to get over.
Back Squat
375 for 10 reps
Glad you were able to do them all for the metcon. Keep drilling those Strict Handstand Push Ups and it will pay off!
Thanks Hunter. Just super frustrating to have this one movement really slow me down.
It’s sometimes hard to measure progress on things like this Drew. But take it from me, your monumentally better than last year at them. I bet it takes you longer kipping last year. You’ve done the right work. It’s coming along.
Killing those weaknesses!
I really hope it doesn’t take 2 years to get over this one like the chest to bars did. I can’t figure these out fast enough.
A. Built up to 215, that is a 10lb power snatch PR B. Used 135 in the wod, 20:09. I broke the snatches in half each set until the round of 5 then went UB (larger half first on odd numbers) tried to do the same with muscle ups but couldn’t go UB from 5 on. OHS were unbroken. Seriously underestimated how much it would tax my shoulders, triceps and traps for the MUs. I thought that would be the easy part. C. Skipped Session 2 A. Built up to 19″, it’s impossible for me to go any lower but… Read more »
Shoulders get a little burn going with part B!
Session 1)
Power snatch + oh squat
Hit up to 181 without a fail. Missed 186, would have been a 2# pr.
B) 10-1 at 110# 21:36
Got nasty.
Broke once on mu’s on rounds 10-6, 5 on, unbroken. Went unbroken on snatches and oh squats from 8 – 1. Tried to conserve early, which I think helped but my shoulders and upper back are fried. I think that’s the most mu’s I’ve ever done in a workout.
Do you use Kilograms when you lift? Hopefully next time you’ll be going home with a nice little power snatch PR!
Yes sir, I typically lift in kilos. It was close. Tried it twice. Pulled a little early and left it out front.
PM session-
OMGGGGG
I JUST BACK SQUATTED 235 for 10! That is crazy for me! I did 225 for 10 and it was too easy so I went up! I am 128 body weight.
10 rounds
3 cleans
3 s2oh
6 shspu
Scaled weight to 125
Time:12:20
STRONG!!
Getting some serious gains, for real! Loving it!
Video of attempted 190 power snatch. Any advice? Both attempts looked just like this. Full snatch 230…
https://www.youtube.com/watch?v=-w1W8csb73Q
Best advice when focusing on the power position is to pull the shit out of the bar. I know this is counter intuitive as we alway want you to pull yourself under the bar but the extra armful adds some elevation. Try it and see if it helps.
Ah yes, I’ll give it a try Tino. Thx!
Session 1
A. 230 Pwr snatch+OHS This is a PR match for power snatch
B. 20:34 with 135. This one hurt
C. Done
Session 2
A. 25.5 inches. This was ugly. 8.5 inch PR though
B. 270 285F Jerk
C. 13:00RX Had to do all the above in one session. I was pretty fatigued by this point.
D. Went for a 10 rep at 325 got 6 and called it a day.
Dude how are you doing you def SHSPU?! Great work today Joey!
25.5 inches! Damn thats impressive!
Yea I don’t even know how that is humanly possible. That’s like an upside down bicep curl to a shoulder press.
Session 2:
A. 5″ deficit
B. Just build to 135#, focusing on form and didn’t want to go too heavy.
C. 28:36. Used 125# because I wanted to dial in form as much as posted and this actually felt really great. felt like its the quickest I’ve ever worked through in these movements.
D. 180# for 10-RM
Overall felt pretty good. After session 1 I found my body actually craving more! Did session two about 1.5 hours from session 1.
Session 1 done! Session 2 coming soon.
A. 205lbs power snatch + OHS
B. 18:40 Rx . Used 125lbs…..
C. Done
AM
PS: 230 ties pr power
Metcon: 20:58
Felt like crap during this, all the bad food I ate yesterday killed my Endurance. Really disappointed in myself that I ate so bad. Lesson learned.
Singles/UB/10-6^3-5^3-4^3-6-5-4-3-2-1
Abs: done
PM
Def HSPU :15.5″
C&J: 305, happy with this because power Cleans are significantly weaker than my full lifts
Metcon: 9:56, really happy with my effort on this one. I was pissed about the am wod so I wanted to kill this one
BS: 285-325-365-335×10. Dead by the time I got here so happy with this 10RM.
M/21/177/SouthCen
And you did kill it, great job man!
Thanks Max!
Solid day Ruben! Way to come back in the 2nd session and crush it!
Thanks Tino!