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 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3-Second Pause at Mid-Patella
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
C.
“Heavy Elizabeth”
Complete 21, 15 and 9 reps each of:
Power Clean (185/135 lbs)
Strict Ring Dips
D.
Every 90 seconds, for 24 Minutes (4 sets) of:
Station 1: 8-10 Strict Handstand Push Ups
Station 2: 2 Heavy Strict Supinated-Grip Pull Ups
Station 3: 8-10 Strict Pull Ups
Station 4: Rest
E.
One set of:
50 Banded Triceps Extensions
50 Incline Dumbbell Tate Press
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.
Strength Accessory Option
A.
Three sets of:
Romanian Deadlift x 10 reps @3011
Rest as needed
B.
Three sets of:
Glute Ham Raises x 10 reps
Rest as needed
C.
Three sets of:
V-Up to V-Sit x 12 reps
Plank Hold x 60 seconds
Straight Body Ceiling Reaching Crunches
x 20 reps
Rest as needed
Assault Bike Conditioning Option
Against a 3:30-minute clock…
20 Toes-to-Bar
50-Foot Sandbag Carry (HEAVY)
20 Wall Ball Shots (30/20 lbs)
50-Foot Sandbag Carry (HEAVY)
Max Calorie Assault Bike in remaining time
Rest 2:30 minutes, and repeat for a total of FIVE sets.
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (32+/24+kg)
Rowing Endurance Option
Four sets for distances of:
12 Minutes of Rowing or Bike Erg
Rest 6 minutes
Snatches done
185-195-205
Squats done
225-265-315-350-375
Heavy Jackie
5:42
All singles on Cleans
Emom done ✅
Jackie??
??♂️My bad. *elizabeth.
Been a long day and week lol.
4:15 always comes way to early every morning lol
Post workout brain malfunction
Snatches- 1-2 @185. 3-4 @195. 5-6 @205
Heavy Elizabeth. 5:31rx forced myself to go for tng sets on cleans.
21) 11-3-4-3. Dips 12-9.
15) 5-3-4-3. Dips. 8-7
9) 3-3-3. Dips 9
Emom done.
Bought running shoes today ?
Great work on “Elizabeth”! Love that you tested all the barbell cycling we’ve been doing! Looking forward to seeing you put those running shoes to good use!
Had the confidence to test out the cycling. Felt really good and smooth. Usually I would go singles entire way. Shoes will be used daily. Running game is unacceptable!
AM.
ABCO
18-14-13-13-12
Unbroken
SAO
A. 225
B. Done, red band
PM.
Warm up done
A. 165-165-165-185-185-185
B. 195-240-275-300-320
C. 7:01 PC all singles
D. Done, 3 sets though (4 sets is 27 minutes).
SHSPU w/ 20lb vest
Supinated Pull Ups w/ 80lb KB
SPU w/ 20lb vest
E. Done
Just one workout today: Cascade Classic Qualifier WOD 4 30 Wall-balls (20#) 60′ Dumbbell Walking lunges (50# DBs – farmers carry – 30′ sections) 30 Wall-balls (20#) 30 Toes to bar 30 Wall-balls (20#) 60′ Dumbbell Walking lunges (50# DBs – farmers carry – 30′ sections) 30 Wall-balls (20#) 30 Ring muscle-ups Time: 13:40 WB: 30 WL: 30′ – 30′ WB: 30 T2B: 12-8-5-5 WB: 20-10 WL: 30′ – 30′ WB: 10-10-10 (8:53) MU: 10-6-5-5-4 (started these at 9:32 – so total working time on the rings was 5:08) Happy to finish it under the 14:00 time cap. MU’s were… Read more »
Great work dude! Hoping to see you pinch that ticket!
SQUATS: 165-195-225-255-270 felt good! Heavy Elizabeth: 7:02rx Happy with this!! ring dips are a nemesis for me but I really enjoyed it today! Pretty sure this is almost as fast as the last time I tested regular Elizabeth 🙂 trying to find my time Then I did 3 rounds of this bc I was crunched for time: 20 Toes-to-Bar (12-8 each time) 50-Foot Sandbag Carry (100 d ball ) I need a 150 lb! we have a 200 but i cant even pick that thing up! 20 Wall Ball Shots (20 lbs) 12-8 each time) 50-Foot Sandbag Carry (100 d… Read more »
Nice work Kisha! Please be smart on those snatches. Thats a lot of work to do prior to your lifting. Don’t be surprised if they feel a little off.
A. 150-160-170
B. Skipped to save the knees, try to get after the lunges tomorrow.
C. 6:48
Cleans: Singles
Dips: UB
D. Done, 7 SHSPU/ 20lbs, not heavy but was feeling a bit tight in the elbows after the cleans/ 8 PU ea. rd
E. Done, 20lbs for the tate press
AB Conditioning tonight.
Note from Wednesday, good call with moving down to 135# Tino, DLs were light but was able to get right off the C2B and hit the thrusters unbroken and they felt pretty good, I appreciate it man.
Great to see that making that adjustment helped! Nice work dude!
Pts.
Warm up done.
A. Set 1-2@ 60kg
Set 3-4 @ 65kg
Set 5-6 @ 70kg (turned into squat snatches)
B. set1 @ 80kg
Set 2 @ 100kg
Set 3 @ 115kg
Set 4 @ 130kg
Set 5 @ 135kg
C. Scaled the power cleans to 60kg
7:19
D. Did db press 10x15kg
2+15kg sup pull ups (heavier next time)
Pull ups 8 reps.
E. Out of time.
Solid day Koen!
Warm up done
A. 72.5-77.5-82.5kg
B. 90-150kg
C. 6:55
cleans singles
dips 3s
D. hspu x 10, chin ups 3 x 25kg, pull ups 10 (is it 3 sets or 4 sets we should do? The time doesn’t match the rounds)
E. done
pm sessin
running option from last saturday
Sorry it should read 4 sets for 24 minutes!
– warm up done
– back squat 100k 120k 135k 152.5k 162.5k
– snatch complex : 67.5k 70k 72.5k 75k 80k 80k
– heavy Elizabeth : 6’14. Yeaaaah I hit Brendan so thats a good day ahah
– accessory ok with 10 shspu, 3 chin up with 25kg plate, 10 strict pull up.
– 50 triceps band extension
We have a hard weather in France from last Wednesday to Sunday. Training is so hot!!! Yesterday and today it was 43°C (109°F)…
Ye, I have a few athletes competing at French Throwdown and they said the weather is ridiculously hot! Stay safe!
yeah we have Invictus Boston here in Paris!
Hoping to see them punch their ticket!
A. 175-175-190-190-205-205
B. 245-285-330-375-395. Hit all the reps today at prescribed % so I’m happy with that!
C. 7:27
6-3-3-singles/3-singles/3-3-1-1-1
7-5-5-2-2/5-3-3-2-2/3-2-2-1-1
D. 10@2.5” deficit all sets
60-65-65-65 chin up
10-10-10-9
E. UB with light band and UB with 20lbs dB’s
Looking strong Terrence. Great to see you hitting your strength numbers and percentages!!
B) 215/255/285/305/325/345
A) 165/175/185
C) 6:28
D) 10 pull-ups, 53# for the chins, 10 shspu (first set 2” def, last 2 sets did 4”)
E) Done
SAO
A) 235
B) Done
C) Done
Cascade Classic qualifier #3 this morning:
14:00 AMRAP:
30 wall balls (20/14)
60’ double DB walking lunge (50/35)
30 wall balls
30 T2B
30 wall balls
60’ double DB walking lunge
30 wall balls
30 muscle ups
** got through 18/30 muscle ups. Was hoping for 20+
A. 1-2 @ 95
3-4@ 100
5-6 @ 105
That’s all I have to give today – my hip is pinching a little after all the wall balls and I have a nasty qualifier to do tomorrow so I’m going to rest up!
Don’t injure yourself Holly!!! Please be smart tomorrow, its taken long enough for you to come back.
A.
*Sets 1-2 = 2 reps @ 185
*Sets 3-4 = 2 reps @ 195
*Sets 5-6 = 1 rep @ 205
B.
Back Squat
*Set 1 – 5 reps @ 225
*Set 2 – 5 reps @ 265
*Set 3 – 3 reps @ 305
*Set 4 – 2 reps @ 345
*Set 5 – 2 reps @ 365
C.
“Heavy Elizabeth” – 6:34
21s: 8-7-5
15s: 6-5-4
9s: 5-4
You’ve been quiet this week Jessie! Hows things?
A.
65-…-75 kg
B.
90-105-120-135-145 kg
C.
7:00
Clean all singles
Dips 7-7-7/5-5-5/9
D. E.
Done
Primary
A) 165/175/185
B) 210/250/290/325/345
E) Complete
Just an early morning strength session for me today (unless I get off work earlier then expected). Daughters 1st bday so taking the rest of the day off to do family things!
How quick does that year pass?!? Nice work getting in some training and enjoy your daughters big day!!
So fast! Thanks Tino!
A)Power snatches done @ 155 – 165 – 175 pound
B)Back squats = 210-335 pound
C)Heavy Elizabeth = 4.59
D) = Done
On it! Solid work Lachlan!
Thats a smoking fast time!
Cheers mate, don’t mind a heavy Power clean and my dips are mostly strict all the time (kip needs work)