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):
3-Position Snatch @ 75-80%
(high hang, 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 two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1
Build to today’s 1-RM, strictly following the prescribed tempo.
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1
*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM
Session Two
A.
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
B.
OPTION 1
30 minutes of Rowing @ 60-65% Effort
*Every 3 minutes perform 30 Double-Unders + 2 Legless Rope Climbs
-OR-
OPTION 2
Ten sets of:
30 seconds of Assault Bike
Rest 2 minutes
*Goal is to hit 20/15 Calories each set.
C.
For Time:
100 Shoulder Taps
10 Push-ups
50 Elbow Jacks
60 Second Elbow Plank
100 Tuck Rocks
30 Second Hand Plank
60 Second Hand Plank Knee to Elbow (30 seconds each side)
A. Did 3 Pos Snatch up to 215
SNATCHED up to 240
B. Tempo Front Squat Up to 330 (nanos, no sleeves)
Percentage work done
C. Shoulder taps and core done
D. Had about 10 minutes so did the following
E2MOM 10
15mHSW
2 leg less rope climbs
20 cal assault bike (took about 20 seconds each set)
1 Long Session Today
Session 1
A. Snatch Press from Receiving: 95, 115, 125, 130
Muscle Snatch: 135, 145, 150×1
Drop Snatch: 95, 115, 125
B. High Hang Snatch: 140 across
Hang Snatch: 162.5 across
3-Position Snatch: 172.5 across
C. 2 Snatch Lift-Offs + Snatch: 185, 195, 205
D. OPTION 2
205, 225, 245, 265(f), 255(f), 250 then 2 @ 225, 212.5, 200
Session Two
A. I. Done
II. Done
B. OPTION 2
On Airdyne: 27, 26, 24, 22, 20, 20, 21, 20, 20, 20
C. 8:10
Sesh 1.
40/40/45/45kg
60/65/70
60/65/70
HHS – 60/65/70
HS – 75/80/85
3 pos – 80/80/85/85/90/90 – Fail on last hi hang
2 Sn lift off + Sn – 90/95/100kg
Front squat Heavy single – Worked upto 165kg failed 172
session 2
All Abs and handstand work done, skipped rowing.
Session One A.40 / 50 / 52 kg – snatch press from receiving A2. 50/ 50 / 50 kg – focus, speed A3. 50/ 50 / 50 kg – no problem with droping under, but want quality, not destroy my shoulders, B1. Done at % HHS¨, B2. Done at % HS, B3. 3-Position Snatch @ 75 kg / % B4. 2 Snatch Lift-Offs + Snatch @ 80 kg / % D1. Tempo Front Squat x 1 rep @ 32X1 – 130 kg D2. Tempo Front Squat x 2 reps @ 32X1 *Set 1 – 90% of today’s 1-RM: 117 kg… Read more »
Nice work on the gymnastics!
We have stolen your training partner 🙂
Thank you! Haha :o)
Session 1:
A. 35-35-35-35
65-75-85
95-105-110
B. 80-85-95
95-105-110
110-115-115-115-115-115
C. 125-125-125
D. Option 2*
Tempo FS-Built to 155lb (made someone count for me!) 135-130-125
Session 2:
A. Done 🙂
B: Option 1
C: Done 🙂
Nice work Sammie!
Did workout 4 for Granite Games (7:07) this morning (which made the Assault bike later suuuuuuuck even more!!)
Session 2
A. The handstand hold practice is really helping me improve at this!!
B. Option 2
12/11/11/11/12/10/11/12/12/11
C. Ran out of time and had to go coach! Will be doing lots of core work tomorrow in my gymnastics lesson, at least.
Session 2 A. I. Warm up done II. 10, 13, 7, 9, 7, 9, 8, 9, 20, 40, 9, 10, 16seconds, got the hang of it towards the end because I started squeezing glutes, much easier that way haha 1+2+2+2+2+1 on wall walk+handstand walk took 1 or 2 min break between these sets. Took about 4-5 steps forward each time and then walked back to wall B. Option 2 *done on Airdyne 24, 24, 23, 22, 21, 20, 20, 21, 20, 21, I know these aren’t good numbers since they’re on Airdyne, but I was giving it everything. Had a… Read more »
Handstand!
You guys should specify that in the description. Did hand plank version. Not Hspu version
It can be either depending on ability…
Session 1 A. SP 55 MS 65 DS 55 B. HHS 75 HS 90 3 pos snatch dropped to 85 for two sets, then had to drop to 75 for remaining. My form has been off since Friday’s snatches C. Had to skip, back was tight D. Option 2- tempo FS 1RM- 125 Tempo w/ 2 reps- 115/110/100 Session 2 A. Done. I’m getting really close to being able to handstand walk! B. Option 2 I set my timer for 2:30 intervals by accident so my scoring is probably weird. I wrote down the seconds it took me to do… Read more »
Hey! SESSION 1 A.) 95/105/115/120 Last set was a little tough, but managed to squeak out the reps. Shoulders felt a bit weak today. 125/135/140 Turnover feeling good still. 135/140/145 These were scary today, havent done these in forever. Glad to see them in the program. B.) 105/115/125 These felt surprisingly good today, hit each one solid. 135/140/145 These also felt great. 145/145/150/150/155/155 These not so great, I think I was thinking about it too much. Havent gone this heavy in the 3 position. Was happy to hit it, but I know I could hit it alot cleaner. C.) 160/165/175… Read more »
Solid day of work dude!
Elbow jack: legs out and back in = 1 rep
Thanks man! I think I did out 1, in 2 the last time. But this time around I did in+out 1 and it was WAY harder. That movement is one that creeps on ya quick haha
Session 1:
A) 35/55/55/60
65/85/90
65/65/85
B) 80/80/80
85/95/95
all at 100
C) all at 115 felt great!
Session 2:
D from Session 1) Option 2
125/140/150/160/175/185f
160/150/140
A) done
B) Option 1
did 1 legless rope climb every other round, 30 DUs each time
5 is the most legless rope climbs I’ve ever done in a day, and 9 out of 10 sets of DUs unbroken!
C) 11:36
Session 1: Press – 85, 95, 105 Muscle Snatch – 135, 155, 165 Drop Snatch – All at 165 High Hang – All at 145 Hang Snatch – 155-165-175 Snatch Lift/Snatch – All at 185 (was tired at this point.) My 1rm is 215, so worked off that %. Worked up to my 1rm Front Squat because I did backsquats this morning. Tempo may have been a bit much for me. Hit 310 in 8 reps. 325 is my all time PR. I’ll hit higher when I’m squatting more often. I always do so I’ve started to filter more in… Read more »
A. SP 105,115,125,135
Muscle Snatch 135, 155, 165
B. Skipped due to knee)
C. Did 4 pos. halting Snatch deadlift with 8 sec descent (225-235)
SESSION 2
A. Done
B. Option 2 (15-18 cal)
C. Done
Session 1:
A. snatch press w/45×3 sets getting use to position
Muscle Snatch: 95,105,115
Drop snatch 120x3sets
B. High hang w/ 120×3 sets
Hang snatch w/140×3 sets
3 position w/145x 3 sets
C.
Snatch lift off+snatch 155×3 sets
D. 135,165,190, 210, 230, 250, 270, 285(PR) build to a heavy
Session 2:
A. Fell over a lot during the handstand holds but tried my best
Also did EOMOM with strict HSPU for 8 sets
B. Did option 2
27cal, 20 cal, 18 cal 18 cal, 16 cal, 15,15,15, 13, 13 worst thing ever
C. Skipped i was so done!
Great work on the Front Squat PR Aiden!
Session one:
A. 35/35/40/40
65/75/80 all felt relatively easy
85/95/100
B. 85/95/100
105/110/115
115 for all sets
C. 125/130/135
Snatches all felt pretty good today!
D. Option 2: 135/155/175/185/195/200
then: 180/170/160
Session two:
A. Done. the wall walk + HS walk was very entertaining for those around me to watch haha definitely could use some more work
B. Option 1: 1951m on the rower. towards the end I wasn’t quite making it all the way to the top legless..would use my feet for the last pull or two.
C. 11:30
S1
Assault Bike.
Hi was 28
Low was 20
Core work
S2
Hi hang snatch – 185
Hang snatch 205
3 pos snatch – 225-245
Lift off snatch 255
Gymnastics skills
30 minute row.
This got to be pretty challenging. Rowed 4100 meters and most of dubs and rope climbs were around 60-80s.
Finding myself mentally out of it lately, so I’m limiting myself to 90-120min a day of training and spending some days out of the gym for training. Trying to be smarter than I was last year… A. Snatch work: done – listening to my elbow and kept the percentages on the low end and focused on form. Worked up to 155 for the liftoffs + snatch B. Tempo Front squats – worked up to 225#, sets done at prescribed percentage. C. Stayed in the garage today – did sled drags and reverse sled drags down my street (Rogue Big sled… Read more »
What do you plan on doing differently this year? Is there anything we can do to help?
Session 1
A) barbell snatch press
Muscle snatch – 95/115/135
Drop snatch – 135/135/135
B) high hang -165/175/175
Hang -175/175/185
3 position – 185/185/185/195/205
Snatch lifts + snatch – 205/225x/225lbsX
C) tempo front squat- 315lbs for 1RM
Then 2 reps each at 285/265/255lbs
Session 2
Gymnastics warm up done
Kick ups done
Wall walks + handstand walk done. I really like these.
Options 2….. Bike sprints! Death.
“For time”- 7:44
Snatch work done prescribed percentages
Front squats done 215 for 1 at 32X1
Tempo sets of 2 done with percentages.
Session two. :30 row intervals. No bike. 12 cals each set. Core done. GG qualifier #3 done yesterday so my body is broke off!!
Tuck rocks and elbow jacks? Any video library to confirm what these exercises are?
Elbow Jack:
https://www.youtube.com/watch?v=HJ8MZ9TxUhw&feature=youtu.be
Tuck Rock:
https://www.youtube.com/watch?v=6D8ckFj9iXA&feature=youtu.be
Session one
A. 45/55/65/75
then
95/105/115
then
135/145/145
B. 155/165/175
then
185/195/205
then
205/205/210/210/215/215 these were the hardest part. really focused on not going past the prescribed hang position.
C. 230/235/240 the first pulls wore me out and pulled me forward on the snatch, but I’m sure that’s the point.
D. Option 2
185/225/265/285/305/325
then
290/275/260
my hips are toast.