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.
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 1 rep @ 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 1 reps @ 90+%
Build to today’s heavy single.
B.
Every 2 minutes, for 6 minutes (3 sets):
4-Stop Halting Snatch Deadlift x 1 rep @ 95-100% of 1-RM Snatch
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
C.
Every 30 seconds, for 7 minutes (14 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
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.
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
B.
For time:
Row 2000 Meters
60 Russian Kettlebell Swings (32/24 kg)
30 Unbroken Wall Ball Shots (30/20 lbs)
Row 1000 Meters
40 Russian Kettlebell Swings
20 Unbroken Wall Ball Shots
Row 500 Meters
20 Russian Kettlebell Swings
10 Unbroken Wall Ball Shots
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
A: Muscle Snatch-155,165,175. Missed 185 muscle snatch twice.
HHS-170,180,190
HS-190,200,210
I tried to finish the snatches twice and could not get a chance to do that. I will try and make them up this week.
B: 255#
C: 275#. Felt easier this week.
Session 2
A: completed
B: read this wrong and jacked it up. So I will not even post my score. I rowed hard and went unbroken on everything. That is all.
C: completed
7am Morning Session Before Evening Session (think it wore my shoulders out pretty mean for the PM snatches)
Handstands Slow as Dirt HSPU at 12/10/11 (30 seconds holds awful)
Metcon at 21:42
PM Session:
A. Muscle Snatch @ 155/175/185
HH 175/190/200
Hang 200/210/220/230
Full Failed at 245 (tweaked shoulder and levator bothering me), Stayed below 235
B. Didn’t have the power rack so I did 14 sets of 305 Front Squats @35X1
C. No Abs. Today. Make up tomorrow.
A. Muscle snatch: 105/110/115
High hang: 145/145/145
Hang: 165/165/165
Full snatch: 175/185/195/200(f)/200(f)
Halting Snatch DL: Worked at 200lbs
C. Handstand walk/hspu/:30 second hold: 6/5/6/7
D. Metcon: 22:08 – Rowing was not awesome after the 2k
Completed 2/22
AM Session
Snatch Warm Up -Done
A. Completed based off 205 (no misses)
B. Done w/ 220
C. 225-255
PM Session
Warm Up Done
A.
10 Strict + 10 Kipping (per round)
B.
22:14 RX
C.
Completed
Session 1
First time training in the am in a month and I felt it. Couldn’t even hit 90% on my snatch…
A)
MS: 135/155/165
HHS: 165/175/185
HS: 185/195/205
S: failed 205 3 times all for different reasons (no idea what’s going on)
Dropped 155 X 3sets of doubles
B) 245
C) 275 for 6 then had to drop to 255 to keep pace
Session 2
A) UB 9/7/6/5 SHSPU + 30sec hold
B) 22:21
C) done
A. Muscle snatch: 75/85/105
High hang: 115/115/120
Hang: 125/125/130
Full snatch: 135/140/145(missed twice) 150
B. Ashleigh and I decided to clean and jerk instead of front squat
105/125/135/145/155/165/175/185/195/205/210 clean PR missed the jerk
C. Handstand walk/hspu/:30 second hold
Only did 3 sets: 22/15/20
D. Awful metcon: 23:51
Congrats on the PR!
Session 1
A. 135/155/165 muscle
165/175/180 high pockets
185/190/195 hang
195/200/210/220X/220 full
230/230/230
Although not a pr, Felt smooth today!
Had one miss but came back and hit it.
B. Done at 245lbs…. Not every 30 tho, more like every 45 secs. I hate these but need them
Session 2
Warm up done
A. Walks UB then 10/8/8/7 shspu plus holds
7/10 wall walk aways and back successful
Donkey kicks done
B. 22:10 Rx… The UB set of 30 wall balls caused the 1000m row to be SLOW
C. Done
1 big session
a]muscle145
hi-hang 165
hang 185
snatch 215 then went for 225 a few times which would hace been a 10# pr. weighs felt light, caught it a few times and lost it.
b]225×4
c]14 front squats with 1 sec pause at bottom 255 rest 30 between sets.
d]7-7-7-7 hspu
e]22:00 jsut moving here.
Sessions 1:
Muscle-190 PR!
High Hang-205
Hang-242 PR!
Snatch-225,240×4
B. 260×3
C.All 14 @275 working on speed
Session 2:
Gymnastics-Done
Metcon-22:07RX
Core-done
Solid lifts today!
Did session 2 first.
A. Hsw walks unbroken 11(strict)+4kipping/6+4/6+4/4+6
B. 22:07. 7:16 2k row and then the rowing really fell off.
C. Done. Flutter kicks getting better!
Session 1
A. Muscle- 165#
High -185
Hang -215
Snatch – 235.
Bunch of misses today. Didn’t feel great
B. 245,255,255
C. 300# failed the 7th and 13th rep. These make me feel depressed for 7 minutes. So grueling.
Overall I’m happy with my conditioning. Strength has been off this past week though.
I appreciate/respect whoever reads all this crap. Awful day of training. Barely had time to squeeze anything in. Been studying for tests. Did Muscle Snatch. PR at 155# . Highlight of day PR’d my high hang at 175# . Big weakness b/c I have very weak glutes lol Stopped there. Did the pulls at 100% which is 225 Deadstop front squat. Did not do HS last week so I did it today. Which was very difficult for not having any blocks or safety squat arms. So did it off of the rack which probably wasn’t the safest thing. Worked up… Read more »
Keep your chin up! You did something today and that counts 🙂 Good luck on your test and get some rest!!
Thank you very much. It means a lot
Monday Monster Session 🙂 A. MS – 85/105/105 HHS – 115-125-135 HS – 145-145-150 Snatch – hit 170 twice today! First time was a mega save, so did a second one and chased it a little but much better. That’s only 5# under my PR…it’s getting more consistent. * All my snatch work felt awesome today, weights felt lighter and I felt faster!! B. Had some snatch accessory work to do – drop snatch, good mornings and Snatch grip RDLs C. Dead Stop Front Squat – 175# – these are still really new to me! D. Metcon – 24:41 Feel… Read more »
Awesome work Beth!
S1: A) MS – 125, 135, 145 HH – 165, 175, 185 – felt really good Hang – 190, 195, 195 SN – 195, 200xx, 190 *Anything snatching besides high hang feels like garbage lately. Lower back has been tight too. I think I’m going to switch up the snatch work moving forward to some deficit snatching, more lift-offs, etc B) Done at 215 C) All at 205. Last week was at 215, but this week I didn’t use a belt. Need to strengthen the core S2: A) SHSPUs – 12,8,6,6 B) 24:37 Big confidence boost on wall balls as… Read more »
Session One A. Had a comp Saturday and didn’t feel so hot. Came into the gym and just surprised myself! Muscle Snatch x 1 rep 167 (PR!) High Hang Snatch x 1 rep @ 195 Hang Snatch x 1 rep @ 235 (PR!) Snatch x 1 reps @ 240 (PR!) B. 235 C. Felt way better this week! 235 Session Two A. Figured I should start being a little smarter with my training. Besides being sick and not posting like a lame-O My elbow has been tender and the gymnastics and pressing has been just making it worse. Going to… Read more »
Love seeing so many PRs!!
A. 9/8/6/5 UB HSW and :30 hold (I did the same thing as Beth. I thought it was kipping, but I saw the response and did strict this time around. I wasn’t too far off from my kipping reps, which is really good for me when it comes to strict reps!)
*Had to coach, so I opted out of the Wall Walk+Reverse- I did get the Donkey Kicks in though!
B. 24:39 RX- Ouch… Especially after Satruday’s WOD
C. Done
A) 135/155/165
175/190/200
205F/215/225
230/230/235/240/245 Dropped 245 on the way up. Didn’t quite lock out hips before dropping.
B) 255/260/260
C)All sets at 315. Need to increase weight next time.
A) 16/12/8/8 on Strict HSPU
B) 20:44 RX. This was a grind.
C) Done
Solid Time Nathaniel!!
Session 1
A1) 135, 145, 165F..power snatched
2) 175, 285, 195
3) 200, 200, 215
4) 225, 225, 225, 235, 240F
B) 255
Session 2
B. 24:53. could shorten breaks between KB sets. Wall balls improved from last week.
The unbroken requirement helps tremendously.
Good work breaking that mental barrier and going unbroken.
Thank you!!
A. MS 115/135/145
HHS 155/165/165
HS 185/195/205
Snatch 205/215/220/225/230(f)x2/225 to redeem the last missed lift
B. 235/245/245
C. Dead stop front squats done at 285
Session 2
Only did the metcon 24:24 RX, absolutely destroyed my posterior chain
1A.
Muscle 155, 185, 200(f) 185
H. Hang 185, 205, 225
L. Hang 195, 215, 230
Snatch. 220, 230,240(f)240,250(fx2),250(f)
1B. Done @ 225
1C. 255 1-12 265 13,14 275 15
2B. 23:53
-Row is a significant weakness. KB’s went good 60 went 40&20. Everything else went UB.
*Snatches and all oly lifts are getting weaker by about 5%. Metcons are getting significantly better. Guess it’s a balance peice. It is very frustrating though not being able to hit my 85-90% that I used to be a lot to do effortlessly.
I’m pretty sure if we deloaded you and had you rest your numbers would be not far off your best. Good to see other areas improving!
Metcon done RX
Pr’ed my 2k time haha
25:00 RX
All kbs went in 20’s
All wallballs unbroken 20#
Back is lit up!
Nice way to start the workout by PR’ing your 2k 🙂