A.
Three sets of:
Max Height Box Jump
x 3 reps
Rest as needed
Focus on a soft athletic landing above parallel. Step down safely after each rep.
Followed by…
Four sets of:
5 Seated Box Jump
5 Broad Jump
15 second Assault Bike Sprint
Rest 60 seconds
B.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep
Goal is to complete all 12 reps at 85-90% of your 1-RM Snatch.
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 -Max Unbroken Reps @ 75%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Goal is to beat your reps achieved on June 22, 2020.
D.
Every 6 minutes, for 24 minutes (4 sets) for times:
20/15 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups
50-Foot Handstand Walk
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
10 Wall Walks
E.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
If you don’t have access to a sandbag or d-ball perform a double kettlebell front racked carry (24-32/16-24kg)
C. 225 255 275 295 315 8@255 (+1)
D. With 20 row / 15 thr / 10 pullups / 30 sec hs hold
3:20 3:23 3:41 4:04 4:14
A. Done
B. Done
EMOM done at 77.5Kg
C. 125/143/161/171/181Kg; failed at 181Kg
12 @ 143Kg; better this time by 2 reps
D. Skipped, short on time.
E. Done
A) done
The seated box jumps felt so good and powerful today
B) up to 65
Up to 105
115
125
Up to 135
135 these felt really good today
C) 165/190/215/225/235/ 15 @ 190 (pretty excited abt this- goal for myself today was 13 and I got 9 last time)
D) 4:32/4:28/4:55/4:53 struggled. The heat index was like 103 today
E) done
Thanks Tino! Hope your day was awesome
Yuck!!! Heat didn’t effect those squats, great work and stay safe!! ?
Nope! Squats felt great!! Right in front i oh f the dan ? that conditioning tho… I got some extra salts in so hopefully staying ahead of it.
Thanks so much Tino!
A) ✅ B) Snatch press from receiving just BB today kept it light since haven’t been snatching Snatch PP + OHS 65/75 High hang 75/85 Hang 85/95 Snatch 100/100/105/105 12emom 110/110/115 x 7 Didn’t want to go heavier Ran out of time to finish had to clear outdoor space for class.??♀️ C) Back squat 140/160/185/195/205 12 reps @ 170 Same as last time the numbers I’ve been going off should have been 160 but I decided to do twist I went of previously. D) couldn’t do conditioning my time was up. Probably better I didn’t piriformis started tightening up and… Read more »
Get some extra mobility tonight! Hope you have more time and your piriformis feels better.
A. 12 EMOM @ 140# only 1 miss on set 9
B.165/195/215/230/240 11@195 (1 more rep lol)
Split up and did at dinner time and this was great except for hs walks i have a small garage I’m doing them in and it’s just not comfortable but bar muscle ups were on point and unbroken each set 3:40/3:52/4:26/4:46
Can you not do the walks outside?
Just grass and it was raining and wet! Our driveway would be awesome but it’s all rock!
D.
20 cal c2 bike
15 dB thrusters 25#
5 strict PU + 5 kipping(banded)
30 back to walk Shoulder taps
First time trying some kipping, so i didn’t want to do too many. Just wanted to see what it feels like! Trying to focus on rebuilding that strict strength. ??
For sure! I did the same with Casey Campbell. For the first 4-6 weeks back on our program all she did was strict work to build that foundational strength again.
Snatches felt awful today. I think it was a combo of my training schedule the past 2 weeks being jacked up, dehydration, as well as mental frustration from work, and rushing lifts from being short on time. But overall bad day.
A) Done
B)20kg/30kg
40kg/50kg
50kg/60kg
65kg/75kg
75kg/80kg/85kg/85kg
85kg/85/90(miss)/90(miss)/90(miss)/85(miss)/60/60/60/80/90(miss)
C) 120kg/140kg/155kg/165kg/175kg/140kg x 8 (Didn’t record my score on June 22, so not sure how it compares)
D) Did 2 rounds due to time
E) Done with 150lb sandbag and 200m
Time to rest, recover, reset, hydrate and come back tomorrow ready to work.
Sound like you have a lot going on. Control what you can control buddy. Get that hydration, nitration and recovery dialed in. Hope things get a little easier in the weeks to come.
Just one of those days, nothing felt good. I;ve been feeling great in this cycle and been loving it, I hit 100kg snatch two weeks in a row, which is my current PR. But today I let too many external factors get into my head and affect my training. No big deal, there is always tomorrow!
Onward!
B1. Sn Receive: 80, 90#x2
B2. Sn PP + OHS: 100, 110#x2
B3. HHS: 115#x2x2
B4. HS: 120#x1x2
B5. 1 Snatch: 125#x1x4
B6. 1 Snatch: 130#x1x12. I’m glad I didn’t move up in weight halfway through. This got spicy ?
C. BS: 185×6, 215×4, 245×2, 260×2, 275×1, 215#x12 (2 more reps than last time!)
E. 400m Backpack Carry using 70#
Solid work hitting 12 at 215!
Good start to the week!!
Three sets of: Max Height Box Jump x 3 reps Rest as needed Followed by… Four sets of: 5 Seated Box Jump 5 Broad Jump 15 second Assault Bike Sprint Rest 60 seconds B. Every 2 minutes, for 4 minutes (2 sets): Snatch Press from Receiving x 2 reps @ 2111 Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch Push Press + Overhead Squat x 2 reps (pause for 2 seconds in the bottom position of each overhead squat) Immediately followed by… Every 90 seconds, for 3 minutes (2 sets): High Hang Snatch x 2 reps @… Read more »
How’s your body feeling after the week off?
Neck not too bad, elbow so and so. Guess I will stay light for the week but I want to do the full week. Legs good but never stoppedndoing those.
On saturday I did hero Shawn
For time 5 miles run and every km 50 air squats and 50 push ups. 79 minutes?. Fun fun fun
A. Class wod: 20 min emom:
Even mins: 12 cal row
Odd mins: 50 foot handstand walk
B. 185 for all 12. 3 misses but felt good today. Had to focus on locking out – shoulders a tad fatigued
C. Up to 345 then 275×13. One rep more than June 22
D. 200m run, 16 single arm DB thrusters 70#, 12 muscle ups. Hands ripped and did enough HS walking today so tacked on a few more MU. Didn’t note times but about 3:15 across
E. Done with 150# sandbag.
Shoot! Lets not tear up those hands! We want to train the rest of the week!
A.done
B.Done last 12set At 90% , 0 fails
C .done las set , 9reps with 82,5kg
D. Db 17,5kg
4:21 / 4:40 / 4:50 /5:50
E.Done front rack
That last one snuck up on you. Good work today
That last set Toni!!
I’m zombie in the box…????♂️
A. Done B. 75/95# 125/135# 145/165# 185/205# 215/225/235/245# 245×6(1 miss)/255×6(2 misses) all misses were just laziness/carelessness in standing them up, legs weren’t all there today C. 265/305/345/365/385/305×4….these were a grinder today, like I said my legs werent with me much today, but still got the weight up D. Rx-3:15/4:11…stopped after 2 sets, the 98 degrees and high humidity was really making it a struggle to breath and started seeing stars on the second set . . So I rested up for like 20mins and let my body cool down and reattacked the last two sets: Rx-3:45/5:26….the heat really caught me… Read more »
Getting as much ahead of staying hydrated and getting your electrolytes to minimize this happening is a big thing when summer hits.
A. Done
B. 45/65, 95/115, 135/145, 155, 165, 175
C. 220/250/285/300/320/250×8
D. Class WOD: Every 3 minutes for 5 rounds: 15 cal row, 15 wall balls, max KB swings in remaining time. 172 swings total.
E. Done front rack with 24kg KBs.
Fun workout! Wow that is a lot of Kettlebell swings
Howdy! A. Done. B. Started with empty barbell (45 lbs) and went up by 10 pounds every round. Finished with 165 lbs (80%, Shoulder is feeling progressively better, but still working on the safe side). C. Worked up to 90%, but 95% felt really, really heavy. Did the max reps at 70% and got 12 reps (on 6/22 got 8 @ 75%). D. Scaled to 5 single BMU (still can’t connect them, too much momentum on my shoulder while keeping is still a no go) per round and did back to wall handstand marches: 4:02/4:02/4:15/4:50. E. Done. Have a great… Read more »
Crushed those squats!! Happy with your shoulder progress?
I am. I knew this was going to take time. Happy to get some muscles ups here and there, but still going safe on the volume and snatching only once/week. We will get there! Thanks for asking, Tino!
A) Done
B) Done Based on 85 kg (90% of my PR before Corona). Was tought, but managed
C) Done Based on 130 kg. Got 10 reps @ 100kg.
D) Scaled. 20 Cal, 15 Thrusters at 35 lbs, 5 Bar Muscle up and 15m HSW.
All done in the range of 05.05-5.15
E) Replaced with puking due to D)
I am all in all pretty happy. I see solid progress after Corona.
Nice work Kasper. I would recommend reducing your max for the next few weeks and ease yourself back in and also adjust based on how you feel ?
Noted! Thanks 🙂
Hello!! A) Done B) Kept really light since haven’t done Snatches for more than a month. Press: 35/35lb HHS: 45/50lb HS: 55lb S + EMOM: 60lb all the way including the EMOM C) Scaled down the percentages. Heat and humidity are getting me really bad. Plus, back is super tight. 115 (60%) – 133 (70%) – 153 (80%) – 163 (85%) – 168 (88%). Then 8 reps at 133lb D) Scaled to: 10 Cal Echo Bike 15 Thrusters (25lb) 10 Burpee PU 30 Back to Wall Shoulder taps 3:48 – 3:55 – 4:17 – 4:23 E) Done with 60lb Sandbag… Read more »
Great to see you back snatching! Continue to be safe and adjust accordingly ?
A. Done
B. 30/40kg
50/50kg
55/65kg
70/75kg
77,5/80/82,5/85kg
85×4, 87,5×4, 90kgx4. No misses, should’ve probably gone 90kg(90%) for all 12 reps.. ?
C. 122,5/142,5/160/170/180kg then 11 reps @ 142,5kg (8 reps last time) ????
D. Skipped, no time.
E. Skipped, no time.
Will try n get D&E in later this week.
Another solid training session! Great start to the week!
No strength training today. We have been on a beautiful 4-hour hike in the mountains ☺️??
Enjoy your hike! ?
A. Done
B.
45/65
95/115
135/155
175/185
185/195/205/215
225×9 230x 3 2 misses at 225
C. Lower %
Knees, hips, back are achy
D. RX but 60# DBs
2:53/3:30/ 5:59 had a bathroom break after thrusters on Third round. then didnt do the 4th stomach wasnt right
E. Skipped did Copenhagen planks, butt walks etc
Saturdays work catch up with you?
I don’t think so. Think I’m just feeling a little beat up gonna hit some extra mobility and see how I feel tomorrow. Knees are just a bit achy as well as lower back
A) Done
B) 65/75
95/95
105/115
135/145
135/145/155/165
165×4/175×4/185 (90%, took 2 mins rest betwen)x2… most I’ve snatched since February felt great.
C) 245/285/325/350 (accidentally, mean’t to have 340 on, so stopped here)
then 285×10. On June 22 I did 6 reps at this weight.
D) RX except did 5 BMUs instead of 10, first time doing them since February
4:05, 4:05, 4:13, 4:35
E) Skipped, out of time
What a great day then for the snatch! Awesome work!