Session One
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
C.
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%
D.
OPTION 1
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep
-OR-
OPTION 2
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep
Build over the course of the 12 sets to today’s heavy.
Session Two
Gymnastics Skills Warm-Up
I.
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
II.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
For perfect positioning:
10 Wall Walk + Handstand Walk
A.
OPTION 1
For 36 minutes (4 sets) rotate through the following:
90 seconds of Assault Bike
90 seconds of Plank Hold
90 seconds of Rowing
90 seconds of Sandbag Carry (Bear Hug) (80-120 lbs)
90 seconds of Bear Crawl
90 seconds of Farmers Carry (light to medium load)
-OR-
OPTION 2
Twelve sets of:
60 seconds of Rowing
Rest 60 seconds
*Goal is 300+/250+ meters for each set.
B.
Three sets of:
15 Stretched Body Push-ups (modify on knees if necessary) @ 11X2
60 second Straight-leg Bottom Balance
30 second (each side)Â Side Hand Plank w/ Hip Circles
30 (unbroken) Elbow Jacks
Just catching up entering these for this week. I had last week at 1/2 capacity, coming down from 2 weekends in a row of comps and catching a cold. Did bits and pieces of the programming and a couple of WODs at my box. 1. A) Zots: 15kg bar MS: 25, 30, 35kgs DS: 35, 35, 35kgs HHS: 35, 35, 40kgs HS: 40, 40, 42.5kgs 2PS: 44, 44, Fail, 44, 44, 44kgs SLO/S: 50, 55, 56kg(pr 1kg LOL) <- Havent been even attempt anything over 45kgs for over 7 mths due to a back then wrist injury. The first few… Read more »
A)
95/115/115/120
135/155/170
115/115/125
B)
135/145/155
165/175/185
185/195/205
C)
205/205/210/210/215/215
D) front squat 1RM: up to 335
Session2
Just hit session 1 today. Fighting off a cold.
Sotts 40/45/50/52.5kg
Muscle 60/70/75kg
Drop 60/70/75kg
Hihang 65/70/75kg
Hang 80/85/87.5kg
2 pos snatch 85/87.5/90kgx4
2 lift off + sn 90/95/100kg
Fsqt 100/110/120/130/140/145/150/155/160/165kg
Haven’t posted the last few days due to traveling and vacation. Seems like a bad time in the cycle but my body loved the rest. I did 2 hikes with my family, swam in the river and ran a few miles around Oceano with my dog so was still active. Had a blast! Squeezed in a quick session today. Finally home. Session 1 Muscle snatch 95/115/135 Drop snatch 95/115/115 Hi hang 155/155/175 Hang 175/185/185 Only did 2 two position sets. 185/185 Snatch lifts + snatch 195/195/205 Switched weights and hit it. Front squat 135/165/185/205/225 245/275/305/315 stopped here. felt back collapsing… Read more »
Session 2
I. Done
II. 9/10/7/10/15/16/8/11/9/15/13/13/17/12sec
3+2+2+3
A. Option 2
303-304-305-305-304-303-303-304-303-302-303-306
B. Done
Session 1:
Had a pretty solid shoulder rehab session yesterday so staying off the snatches today.
Back squatted to heavy’ish 5 130kg
D – Option 2 125kg
Not feeling it this morning. Stress levels a bit high, so calling it for the morning and hoping for sunshine this afternoon.
Session 1
A. SP 55#
MS 65#
DP 55#
B. HHS 75#
HS 90#
2 pos. 95# for three sets then I missed the rest even after dropping weight
C. 100# lift offs were good but I had trouble landing my snatches. Took some videos and saw I was starting really forward over the bar and when I fixed that my lifts felt normal again
D. Option 2
105#
Session 2
Gymnastics stuff done
A. Option 2
238/232/236/239/236/240/236/223/232/223/232/234
B. Didn’t get to this
Hey! Sorry been MIA lately, smashed my elbow coming down from a Muscle Up on the J pins from the rig. Feels alot better now so I tackled today. Been taking bits and pieces from the programming and seeing what could do. SESSION 1 A.) 95/115/125 These are feeling pretty easy now, and mobility in t-spine and upper back feeling good. 115/125/130 Keeping bar close and turnovers are getting quicker, hopeing to move to 135 asap. 115/125/135 Getting the hang of these, still scary as fuuuuck but managed to get underneath em. B.)125/125/125 Went directly to 65% because its been… Read more »
Session 1:
A. 35-45-45-45
75-85-95
95-95-95
B. 85-95-105
105-110-115
115-115-115
C.115-125-125
D: Option 1* Finally got 190! PR 🙂
Session 2:
Gymnastics – Done
A. Option 2* 263-245-253-252-251-253-250-250-251-252-250-253
B: Done
Awesome work on the PT Sammie!!
Session one
A. 45/65/70
Then
75/85/95
Then
105/115/120/125
B. 150/160/170
Then
180/190/200
Then
215/220/220/225/225/225
C. 230/240/245
D. Up to 265 (really bad mobility)
Tried focusing on fixing my snatch which seems to have broken this cycle. Am getting pulled way too forward at heavy loads and haven’t been able to hit much higher than 90%… Think it got better over the course of the 2 pos. snatches but aside from telling myself to drive my knees forward during the second pull I’m not sure what the problem was…
Get some videos posted to the FB group!
Session one: A1. 40/45/47/40 kg A2. 50/50/50 kg A3. 50/50/50 kg – focus, warmup and speed B1. 55/60/65 kg B2. 65/70/75 kg B3. 80 kg across B4. 80/82/85 kg D. Option 1. Up to 140 kg FS, jumper up to 150 and failed, should have droped by 145, Session two: A. Done B. Rowing: 3679m, 1.37:8, s/m 35 (did we not do this for couple months ago and do you want every round in m – all rounds above 300m, C. Done Evening: Light power clean at 70kg, focusing on stretchin out and not bending The arms to much. Little… Read more »
Session 1:
A. Snatch press: all 4 sets w/45lbs still getting use to position
A2. 95,105,120
A3. 95,115,120
B. High hang 110,115,120
High Hang 125,135,140
2 position 145, 145, 150
C.
Snatch lift off+ snatch 155,155,160 wanted 95% but first 155 was sketchy
D. 10 reps to heavy
155,190,210,230,245,265,280, 255,255,255 did last 3 for extra credit
*added option 2 from session 2
Rowing intervals for meters
303,301,300,298,288,289,290,285,283,283,285,281
Worst idea doing this after weightlifting.
Gonna try to get another session in before my family leaves to watch fireworks
Straight leg bottom balance, anyone know how to do them? It would be great to get further explanation on some of these exercises in the posts in the future. Maybe all of these moves are thought to be common knowledge but a simple google search doesn’t work for a lot of these if we don’t know them. Maybe it’s just me, but I don’t have time to search for 30 min before a workout if it doesn’t pop up when I type in the exercise. End up guessing half the time and I’m sure that’s not a good habit to… Read more »
60 second Straight-leg Bottom Balance
The following without the press to L-Sit https://youtu.be/w5tQGCBWY84
It has been previously posted on the blog but we should attach each time.
Session 1
A1) 45,55,65,75
2) 150,160,170
3) 145,155,165
B1) 165
2) 195
3) 205×1, 210×3, 215×1, 220×1
C. 230
D. option 2 dead stop 325. New 1rm. Improved by #20. Failed twice at 335.
Session 2…shortly after first
II. Done
A. option 2 rowing
292,289,290,294,293,291,289,297,296,298,296,302
Session 1:
A1- 95/115/125/135
A2- 165/185/205
A3- 135/155/170#
B1- 155/170/180
B2- 185/195/205
B3- 220/220/220/225/230/235
C- 235/245/250
D- started at 135. Worked up to 345# I believe this is a 10# PR on dead stop.
Session 2:
Gymnastics done.
A- rowing done.
B- done.
I did 1 long session today and mixed up the order a little bit….
Gymnastics Skills Warm-Up
A.
Sotts: 110, 120, 130, 135
Muscle: 135, 145, 150×1
Drop: 125, 135
B.
High Hang: 140 across
Hang: 162.5 across
2-Position: 175, 185 across x 5
C.
2 Snatch Lift Offs + Snatch: 195 across
D. Option 2 (Dead Stop Front Squat)
205, 215, 225, 235, 245, 250, 255 (f), 255, 257.5(f) x 4
E. Option 2 (Rowing Intervals)
301, 301, 301, 302, 301, 302, 300, 297, 298, 299, 292, 292
F. Done
Session 1:
A. 45/65/75/75
95/115/125
75/75/95(f)
B. 105/105/105
125/125/125
125/135/135/135/135/145
C. 145/145/155
D. 135/145/155/165/175/175/195/205/215(PR)/225(PR) 20# PR from a few weeks back in the competition blog when we maxed out.
Session 2:
I. Done
II. :05/:02/:03/:06/:07/:03/:03/:01/:02/:02
Did 10 wall walks instead of the full movement
A. Option 2: 302/290/293/292/286/283/275/285/285/292/295/291 I completely fell off throughout these. I don’t know why it felt so much harder than a few weeks ago, but damn these were tough.
B. Done
Did all one session, and out of order to move around class, but posting in written order.
Session 1:
A) 35/55/60/65
65/75/85
65/75/85
B) 75/80/80
85/95/95
105/105/110/110/110/110
C) all at 115
D) up to 170, got a few inches up at 175 but got stuck
Session 2:
Gymnastics warmup done
A) Option 1 done – got one 150ft unbroken sandbag carry at 80#!
B) done, first time able to do elbow jacks unbroken
Session two first
A. done with 110 lb sand bag, 50 lb dbs
B. done
Session 1:
GG #5- 409 reps. Let’s just say wasn’t feeling it this morning. But needed to get it done.
A1) 95-115-135-145
A2) 135-155-165
A3) 135-145-155
B1) 155-165-175
B2) 185-195-205
B3) 215-215-220-220-225-230
C) 235-240-245
D1) up to 365.
Won’t have a session 2 today. Friend get together for the 4th rest of the day. Hope every one has a great day and enjoys some quality time!