Session One
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.
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
B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%
Build to today’s heavy double. Drop and reset between reps.
C.
Take 15-20 minutes to build to today’s 1-RM Push Press
Compare to January 11, 2016.
D.
Four sets of:
50-Foot Handstand Walk to Wall + Handstand Push-Ups x Max Reps
immediately followed by a 30 second handstand hold.
If you fall off the wall during your handstand push-up set, terminate the set, wait 60 seconds and kick back up to the wall for handstand push-ups x max reps plus immediately followed by a 30 second handstand hold.
followed by…
Ten sets of:
Wall Climb to Handstand + Handstand Walk + Reverse Handstand Walk to Wall
If you fail to make it back to the wall in your reverse handstand walk, terminate that set. Your goal is to determine how far from the wall you can get and still make it back to the wall without falling.
followed by…
Donkey Kicks to Handstand x 50 reps
Session Two
A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat
B.
For time:
50 Calories of Assault Bike
40 Thrusters (75/55 lbs)
30 Burpee Box Jump Overs (24″/20″)
40 Calories of Assault Bike
30 Thrusters (75/55 lbs)
20 Burpee Box Jump Overs (24″/20″)
30 Calories of Assault Bike
20 Thrusters (75/55 lbs)
10 Burpee Box Jump Overs (24″/20″)
C.
Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps.
Rest 60 seconds
Hollow Body Sit-Up to L-sit on Kettlebells x 10 reps.
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets
D.
CHOOSE ONE OF THE FOLLOWING
Option 1
Two sets of:
Banded March x 4 Minutes
Rest as needed
Banded Hamstring Curls x 60 seconds
Rest as needed
Banded Glute Bridges x 60 seconds
Rest as needed
OR
Option 2
Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…
Four sets of:
Run 600 Meters @ 95-100% of 1-Mile PR pace
Rest 2 minutes
Rest 3 minutes, and then…
Four sets of:
Run 600 Meters @ 90-95% of 1-Mile PR pace
Rest 60-90 seconds
Session 2:
Fronts Squats at 305
WOD in 18:33 (horrible)
C. Done
Long day at gym didn’t do any options
A) done
B) 65kg X 3
Hhs X 2: 80/80/80kg
Hs X 1: 90kg/90/90kg
S X 2: 100/105/110kg failed it twice 🙁
C) push press 1rm 110kg(2.5kg PR)
D) done went 10/8/7/5 on hspu
Started with front squat : 5×3 130kg
A. MS: 60kg,65kg,70kg
H.H.S: 75,80,85kg
H.S: 85,90,95kg
S: 90,95 kg was hard
C.Push press :100kg,105kg failed
D. Did the. Metcon: 22:00 was painful.
Session 1
A) check
B) based off 240 all felt good
Up to 235 for the snatch doubles
C) hit 275. Could only hit 255 in January
D) gymnastics work complete.
Did strict HSPU first two sets and got 5 and 3 reps
Then kip next to sets and did 15 each set. The holds for full 30 seconds were not possible last two sets
A. Session 1:
Muscle Snatches @135, 155, 175
High Hangs at 175, 185, 195, and tried for 205 and got it
Hang Snatches Built up to 230 (went way higher for percentages)
Snatches all sets between 215 went up to 230 and failed then came back to 220 to just hit some clean fast sets
Did the handstand walk+ push-up + hold workout
15 HSPU, 13 HSPU, 12 HSPU
Was out of town this weekend but able to piece together sessions from Friday 2/12 and Saturday 2/13 while on the road. Completed this session yesterday 2/15 AM Session A. Warm Up Complete B. MS = 145 HHS = 145-155 HS = 155-165 Snatch = 165-175 (No misses) C. 235 (Was not able to do on 1/11 b/c of elbow so this was a huge improvement month over month) D. Completed 10-12 HSPU PM Session A. Completed DSFS @ 245 (Guessed on weight – 85% of my 90%) B. 21.34 (RX) (No juice in my legs on AB today) C.… Read more »
Session 1
A: Did
B: Muscle Snatch: 160,170,180
HHSx2: 170,180,185
HSx1: 190,200,205
Snatchx2: 205,210,215,220,225
Snatch is continuing to slowly get better and rebuild. Very exciting.
C:260
D: did the donkey kicks(they were hard). Will finish the rest tomorrow morning.
Seasion 2
A: 275 for all. Awkward and I need to figure out a better setup.
B: 20:27 Rx’d. I wanted unbroken thrusters, which I did. Bike could be faster. BBJO were survival mode. Awesome workout.
C: completed
D: completed with death march and all of that stuff.
Great to see those numbers are creeping back up. Great work!
One long session. A. Done. B. Muscle snatch: 135/145/155 High hang: 155/165/175 Hang: 175/185/205(f) Felt really good today so went for a PR and got it!! 220 for a 5 lb PR on my snatch. 225 on the way. C. Push press: 225. D. Done (what I can do) difficult exercises for me. Session 2. A. Did like 9 sets with my 90%. But not all of them every 30 sec. I started to fail and I don’t have spotting arms, so it was a little unsafe. B. 29:03 with concept 2 rower. Woooooow that hurt. Could barely walk after… Read more »
Great work on that snatch PR! Congrats!
Session 1
B1) 135,155,165
B. 21:50rx. Assault improved. Burpees were slow.
3) 200
4) 210
C. Push press new PR 280.
Session 2
B. 21:50rx. Assault improved. Burpees were slow.
Solid Push Press! Congrats Tyler
Thank you.
a-b]snatch based of 215.
hit 200 for a double. timing was off. wore oly’s for the first in since november. OHS postion felt great.
c]235, missed 245 (240 on january.)
d]done
a]didnt know what my dead stop front was, so found a 1RM 3 sec pause squat.
285 with pause. -5% & -10% for some drop sets.
(1rm is 295 no pause. felt good about my front squat today.)
b]20:30ish on a rower. was a big sissy today.
c]done
d]hamtstring curls and bridges. no march
A) Done B) didnt read it wasn’t touch n go #225 touch n go for final C) #245 felt weak today D) Did some had limited space and time Session 2 A) #275 , no safety bars , quite difficult to get up with good position without them , but did what i could B) 18:00 min with rower * I know I havent been posting , I apologize to myself. School , work and kids make it difficult, not to mention my gym wants me to do their class wods also . So trying to focus on weaknesses and… Read more »
Sounds like you have been busy. Glad to see you posting today
Thx hunter
The oly sesh usually goes like this
Do a lift
Look for bugs with my son
Run back and do a lift
Back to bug hunting
Do a lift
Lol ???
A) Done
B)135/155/160
175/185/195
205/215/225
220/220/220/220/220
Kept it fairly light today. Didn’t want to force too much weight with the pec. It flared up a little bit last Wednesday. Playing it safe.
C)265
D)13/9/8/7 Handstand holds at the end got terribly hard. Accessory work done.
A) 320×4/315×8 Had to drop down 5 lbs after four sets.
B) 17:48. Wow. This felt terribly slow.
C) Done
D) Done
Nice job Nate. There you go again killing anything with the assault bike in it lol.
I hope all is well with the family.
Thanks brotha means a lot! All is well! Haha this felt terrible. Had zero wind after the first round.
Glad to hear it.
It was for sure hard to jump over the box. Lots of step overs.
Keep it feeling good! Nice job on the metcon. Crushed it
Session 1: A. HHS @112; HS @128#, Snatch x 2 @132 B. Push Press @140#, gonna have to look back on Jan 8th, but I know its up. Still not my old 1-RM but its up. C. Handstand walk + HSPU + HS Holds: Not so good today, not sure why. Came down on every set, but not on purpose. The holds afterwards were tough! Wall Walks + Walks were tough as well, not all were great but they are better. Donkey Kicks: these are tough for me. I have to rest after 4-5 reps otherwise I struggle to actually… Read more »
Make sure not to over do it tomorrow!
Session 2:
A. Did some extra snatch work tonight.
Snatch (pause at the knee) 6×3 @ 140#
Drop Snatch 4×2 @85#
B. Every 30 sec for 6 min
Pause Front Squats (2sec pause) @ 185 – my garage rack doesn’t go low enough for dead stops and I didn’t have enough weights or bailed to stack 🙂
C. Gymnastics KB core work- done…. Baby abs are tired!
D. Ran out of daylight for the runs 🙁 going to try and fit them in later this week!
A. WU done B. MS 115/135/155 HHS 165/170/175 HS 185/190/195 Snatch 195/205/210/215/220 Felt really good so I went for singles, 225, 235(5lb PR), 240 I had locked out overhead but lost it backward, tried again and lost it forward. It’s there, I’ll take the 5lb PR though. C. Built up to 270 D. Skipped bc of time Session 2 A. Kind of glad I mixed up last weeks and did the 1RM instead of the volume work. I hit 315 last week so I used 285 today, all good lifts. Should it be hard given that my regular front squat… Read more »
Awesome work on the PR!! 240 is there!
One session…
A. Muscle SN – 120,130,145
High hang – 165,170,180
Hang – 190,190,190
SN – 195,195,200,200,200
– Weak snatch session
B. Push press – 220.
225 in January. My lower back started bothering me so I stopped there
C. Dead stop FSQs done at 215
D. 23:59 – Row/thrusters/burpee box jump over workout
Tweaked neck on Friday with a warm-up power snatch at 135. Caught it tense. Little stinger. Happens once or twice a year. Was able to still work through the met-Cons with a few Mods and I also rowed a PR at 18:34 5 K saturday. Neck almost back to normal. But played it safe today Session 1 A. done – love this. B. 145/175/185 F – 185/195/215 215/225/235 215x2x5 C. Lurong challenge 15-12-9-6-3 275 DL 5-4-3-2-1 MUs 3:33 D. Worked on this but not aggressively. Session 2 A 310×12 B. Sub row 18:34 C. Worked on donkey kicks D. Off… Read more »
Nice work on that 5k PR! Look after that neck!
A. Snatch technique ✔️ B. E2MOM -Muscle snatch 135/185/200 -H. Hang snatchx2 190/205/225 -L. Hang snatchx2 205/225/235 -Snatch doubles 225/225/235/240/245 C. 1RM push press -255 (down 20 lbs, triceps are smoked from a bro sesh this weekend) D. E30SEC x 12 Dead stop FS -245×3/265×9 *went right below parallel,not the normal ass to grass. Was using a rack with some taller gentleman. E. Switched the Metcon to a 3 partner style -125 cals -100 thrusters -75 BBJO -100 cals -75 thrusters -50 BBJO -75 cals -50 thrusters -25 BBJO Time 29:10 *went with more superior Metcon ninjas that kept my… Read more »
Session 1 Muscle Snatch 135,145,155 Hi Hang 165,175,185 Hang 195,205,215 Full 220-225-230, 240ff C Max Push Press 235 Worst Push press day I have had. Last time 265. Drive felt weak and my lat engagement felt very weak. D. Skipped Session 2 A. Worked up to 275 but I have been having some medial knee discomfort since last week, so called it. B. Did the Competition conditioning with a buddy. 7:51RX In the past 6 training days I have had 3 off days where I have had to modify the volume Monday, Wednesday, and today. I had a great nights… Read more »
Keep modifying as needed. We want you to feel good going into next week!
Session 2
Metcon
20:30
No bike. Row instead. Liked this one!
Thrusters went 30/10..20/10..20 unbroken
Burpee bj overs take so long ugh
Good workout! Felt great!!
Banded March
Hip thrust
Leg curls
Done