Primary Training Session
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 minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calorie Assault Bike
Minute 2 – Snatch x 1 rep
Start at 65-70% and build across the 10 sets.
B.
Three sets of:
Deadlift x 5 reps @ 65%
Rest 2 minutes
C.
Three sets of:
Back Squat x 5 reps @ 65%
Rest 2 minutes
D.
Ten rounds for time of:
6 Burpee Box Jump-Overs (24″”/20″”)
12 Wall Ball Shots (30/20lb.)
30 Double-Unders
E.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately followed by…
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately followed by…
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Kettlebell Biceps Curls x 8 reps
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Accessory Option
For time:
40/30 Calorie Row on Concept 2
40 Strict Handstand Push Ups
40/30 Calorie Row
250-Foot Handstand Walk
40/30 Calorie Row
40 Toes to Bar
40/30 Calorie Row
20 Strict Handstand Push Ups
100-Foot Handstand Walk
20 Toes to Bar
Compare results to June 10, 2019.
Rowing Endurance Option
For max calories:
10 Minutes of Rowing or Bike Erg
Compare results to June 10, 2019.
EMOM complete
Finished on 95kg Snatch with no misses
Back squats done @ 110kg
Dead’s @ 130kg
Conditioning = 16.05 went unbroken on all wall balls and Dubs
Going to completely deload & take off lifting this week.
A. Modified
Every 2 mins for 20 mins (10 sets)
-18 cal assault bike
-max walking lunges
B. Skipped
C. Skipped
D. 10 RFT: 18:49
E. Core work-done
Forgot to post,
Session1
warm up done
A. 18 cal row + snatches @ 55-60kg did not build. row impacted my snatch pull.
B. done @ 120kg
C. done @ 104kg
session 2
10 min rowing 2681m
Aerobic gymnastic option: 24: something
scaled hs walk to hs hold 2:30 min and 1:00 min
Warm up done
A. 55/68/60/63/65/68/70/72/75/77 Kg (I am happy my RM it´s 83 and I was close with the legs tired from the echo bike)
B. 120Kg
C. 102Kg
D. 18:15
E. Done
Second session
Gymnastic aerobics, 35:26 (I spend a little bit of time with the HSW because I wanted to perform sets of 10m unbroken) I am pretty happy because I am starting to feel really comfortable with HS
Shoulder and hip mobility to relax and take advantage of the war shoulder for the gymnastics.
Really productive days work! Great job hitting 77kg!
Please post some video of you handstand walk to the Facebook group and tag Travis Ewart out gymnastics coach. We can definitely help!
A. I loved this! Started at 105 worked up to a solid 135 (93.5%) at the 8th round of snatches – missed 140 twice but so pumped honestly to get 140 overhead, it’s been a looooong time Still jumping my feet in when it gets heavy, wondering if Snatch balances would help with this? I’ll post a couple videos to the Facebook page. B. Deadlifts @ 165 C. Back squats @ 150 D. The heat killed me and my low back blew up big time on the wall balls…that was rough Got through 7 rounds in about 15:00 and called… Read more »
Great job hitting 140! Please post some video so I can see then we can go from there.
Stay safe in that heat!
PM Session: Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep *Sets 1-2 – 65-75% – 155, 165 *Sets 3-4 – 80-85% – 175, 185 *Sets 5-6 – 85-90% – 190, 195 *Sets 7-8 – 90-95% – 200, 205 *Sets 9-10 – 95+% – 205, 210 I kinda worked backwards on the percentages a bit. 205 is 95% for me and I know I lift better when I take small jump. I typically have no issues hitting anything below like 87% and I wanted a few good shots at 205. Felt decent today. For time: 1 Mile… Read more »
Good day of lifting dude!
AM.
Rowing Endurance
201 (+22)
PM.
Primary
Warmup done
A. 15 calories each set all under 45s, snatches 155-165-175-185-190-195-200(sloppy)-200-205-210.
Wrist feeling fine
B. 250
C. 225
Both DL & BS true 65%
D. 16:21, UB except for 4 sets of DU. Tried to do this as one set every 90s but that wasn’t sustainable after 6 rounds 😛
E. Done
Good to see your wrist is feeling better!
Primary
A) 150×2/160×2/175×2/185×2/205×2
B) 325
C) 250
D) 19:24
E) Complete
First day back after three weeks in the field ??. Passed my culminating exercise after the last two years of training, graduate on Friday! Felt extremely physically prepared and I deff attribute that to this stuff, so thanks Tino and company!
Thats awesome Jacob!!!! Love seeing that the work you’ve put in has paid off! Congrats!
Thanks Tino!
Managed hour
A. Bike 18 cal under 33-40 sec
Snatches 70-100kg (95%)
B. 130kg
C. 110kg
A. My snatches were all out in front on Friday, so I did all of these with no foot movement and the difference was night and day. They all felt effortless and I was able to work up heavier than I did on the day we built up. 135/140/145/150/155/160/160/165/170/175#
B. 285# for all sets
C. 215# for all sets
D. I did the Aerobic/Gymnastic option. I’ve had nagging
on and off achilless tendonitis since last year and wanted to give it a little rest from jumping. 34:16
E. Done with 20# slam ball and black band, 25# KBs
Great adjustment on the snatches. Seems like that it really helped!
Good to see you being smart in training!
A. Worked up to 160#. They actually felt really good today. I think I was able to correct some things.
B. 230#
C. 230#
D. 15:17. Not my best work. Everything was unbroken but my transitions were pretty slow.
Ran out of time for E.
Woohoo! So my theory works! Get a cross fitter super tired and they snatch better!! Solid start to the week!
Haha yeah I should’ve went heavier but I played it safe today.
A. 17 cals – Up to 110kg, missed 112. Legs tired after Triathlon Saturday
B. 150kg
C. 120kg
D. 15m Dead
E. Done
How did the Tri go?
2h54mins, signed up last minute to switch things up, I’m sticking with Crossfit!
Warmup done
A) 18 cals each set, snatches were 165/175/185/195/205/210/215/220/225/235 (98%), did a bonus round at 245 for a PR and just missed it behind me
B) 285
C) 255
D) 14:47 with a Zeus rope – everything ub until the wb slipped through my hands on the last set so that was 1-11
E) Done
AHH pretty good to get up to PR weight though
Good job hitting 235! I expect to see 245 soon!
okay so…
I have not been posting here my low back flared up again and hasn’t gotten much better. Ive been trying to follow the programming the best I could but I have been scaling a lot. I think I’m going to stop the programming for a little and focus on rehab for my back just because it hasn’t gotten any better and then come back strong.
really sad to say.
Sorry to hear that you are having back issue Jessica. Its good that you are really focusing on taking care of it so hopefully it isnt too long term of a deal.
thanks Hunter! I hope it gets better soon!
Sorry to hear this Jess. You never had any back issues during individual programming. What changed?
I’m not really sure. I felt my back tighten up on deadlifts that were programmed on Saturday a while back and I stopped them once I felt it. my back was fine the next week. But after that week I felt it again warming up for cleans and it just hasn’t gotten much better since.
Good morning,
With my shoulder impigement i finally decide to stop fucking around and just do what is pain free, adapt the workout and do the rehab.
This morning
A. snatch deadlift high pull (3 reps) instead of snatch and 18 cal. Assault bike
B. Snatch grip deadlift 295
C. At 375
E.Done
Tonight i will try to do the wod. Any idea.to sub the wall ball?
Good! Take care of that shoulder. Goblet squat or alternating jump lunges. Anything along those lines that gets your legs pretty good to replace the wall balls
Glad you’re taking care of your shoulder. Hope it feels better soon!
AM Session:
Three sets of:
Back Squat x 8 reps @ 77.5% – 285
Rest 2-3 minutes
Three sets of:
Pause Deadlifts x 8 reps @ 65% – 295
Rest 2-3 minutes
Every 90 seconds, for 30 minutes (20 sets):
20/15 Calories of Rowing
**Cut the calories to 18 instead of 20 to try and keep the intervals between 45-55 seconds**
1-10: 42.3/46.7/47.6/49.6/51.2/52.2/52.5/50.6/51.6/50.6/
11-20: 51.9/54.6/57.0/53.7/57.2/57.3/56.2/55.3/56.4/56.5
Average = 52.6
Solid average on the assault bike! Next time you can go up 1 calorie and try for the same average
8 AM
B.
140 kg
C.
105 kg
11 AM
A.
18 Cal
60-65-70-72.5-75-77.5-80-82.5-87.5-90 kg
D.
15:57
WB 12 kg
1-2-9 set no Unbroken DU
E.
Done
In the afternoon aerobic gymnastics
Seems like a good start to the week!
Med Ball Rotating Side Toss a no-go movement in my gym ? what’s a good sub – plate chops?
Perform landmine rotations.