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 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Built over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
Take 20-25 minutes to build to today’s 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
D.
“CLB (AKA, Canadian Midget)”
For time:
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
20 Snatches (175/115 lbs)
30 Strict Handstand Push-Ups
40 Chest-to-Bar Pull-Ups
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:
20 Farmer’s Hold Reverse Lunges (32/24 kg KBs)
15 Goblet Squats (32/24 kg)
Rest 2 minutes
B.
Three sets of:
Lunge Position Landmine Press (right arm) x 10 reps
Rest 30 seconds
Landmine Row (right arm) x 10 reps
rest 30 seconds
Lunge Position Landmine Press (left arm) x 10 reps
Rest 30 seconds
Landmine Row (left arm) x 10 reps
Rest 60 seconds
Gymnastics Skills Option
A.
Handstand Balance Practice
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
For time:
9 Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle
7 Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle
5 Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle
Rest 90 seconds, and then. . .
C.
For time:
21 Strict Pull-Ups
50 Heavy Rope Double Unders or 70 Double Unders
15 Strict Pull-Ups
50 Heavy Rope Double Unders or 70 Double Unders
9 Strict Pull-Ups
50 Heavy Rope Double Unders or 70 Double Unders
Running Endurance Option
For time:
Run 5000 Meters
Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.
Rowing Endurance Option
For time:
Row 5000 Meters
Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.
A. Skipped due to shoulder still feeling weird
B. Built up to 175lbs missed 185lbs
C. Built up to 405lbs back squat. Stoked to get over
400 in the bar. It had been awhile.
D. 14:01 at 155lbs for the Snatches.
Snatch up to 255
Not great..
Back Squat
405
Conditioning
12:13
Did you hit “CLB” before?
No this was my first time
a. 35-45-55- up to 115
b. up to 145 missed 150 and moved on ( low back and trap were bugging me so I wasnt feeling great for these)
c. 275… same as 4/1/19 – wishing I had my 300 back!! hopefully next cycle!
d. CLB 11:04- 11:14 last time. Tested with 20 SHSPU/ set both times. Felt that I could have managed the 30 today! only 3 singles on the last round.
5k row- 21:14, last was 21:37- a bit better!
Gymnastics
11:40/ 8:23- 22:33 total time
moving in the right direction! Great work!
Am.
A. Done
B. Upto 125
C. Upto 245 PR but am really not that happy with it I feel like since I have gained weight I should have gotten more, but whatever!
D. For time -17:50
40 pull-ups
30 SHSPU
20 snatch @95
30 hspu
40 pull-ups
Pm
Strength A. Lunges @yellow
Squats @green
Congrats on the PR! Did you attempt more?
No but trust me that was all I had! Lol
Progress is progress! Nice work!
A. Done
B. Built up to 90% at 240. Technique and set up felt smooth.
C. Had a solid rep at 95% at 425. Loaded the bar to almost 97% at 440 and my Lieutenant called me for a 3 minute phone conversation. Lost my buzz and moved on.
D. 12:05. C2b were smooth. I can do quicker singles on the snatch.
Damn superiors ruing your party! Still a solid start to the week. ??
Short day today
A. Snatch built up to my 95% which is 260 with only a miss at 235 which I immediately reattempted and hit. Called it after the 260 so I could squat before class.165/185/205/215/225/235/245/255/260
B. Back squat built to 425 and missed 455. No sleeves , belt or pain. Started to feel the thigh on the 455 so ditched it. 155/265/375/425/455(f)
Primary Conditioning about 5-6 hours later
9:03
C2b: 30/10
SHSPU: 21/6/3
Snatches: singles
SHSPU: 10/5/5/5/3/2
C2B: unbroken
Time to study for finals, finish some presentations and assignments.
Awesome to see you’re healthy, pain free and able to hit it hard. Now to crush those finals!!
Just one session today. Was out and about Sunday night and didnt get to bed until close to 11:00… Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Built up to 210 (98%) – no misses, everything felt smooth. Four sets for times of: 8 Muscle Ups 16/12 Calorie Assault Bike 8 Strict Handstand Push Ups to Deficit (2″/0″) 32/24 Calorie Assault Bike Rest 4 Minutes I didnt have time to do the full Rx portion of this WOD so I the female Rx cals on the bike and kept the gymnastics Rx and cut the rest… Read more »
Good to see you had some fun over the weekend and were still able to get a good session in today!
Primary
A) 45×4 ; 95/115/135/155
B) 140/150/160/175/185/195/205/215/220
C) Built to 365
D) 16:50
*Only beat last time by :02 but ripped early into the second set of C2B so I think I could have beaten it by more but still took entirely too long on Snatches
Shoot! Hope your hand heals fast so you can hit the rest of the testing week hard!
Thanks Tino, I hope so. Was disappointed when it happened for that exact reason, nothing sucks worse than a Monday rip ha but I’ll do my best to adjust accordingly to still get a good week in. Also order new grips (BK carbon fiber – same ones I got) for good measure bc they’re pretty used but our rig on the open gym side is less than ideal to be polite ha and mixed with the humidity of a NC summer and it’s normally a gamble ?
A. Just did presses with empty bar, shoulder mobility really holds me back here
PP+OHS: 45/115/115/125
B. 95 to 200, which is a PR, still mostly a muscle snatch but form is coming along!
C. Front squat, hit 350(95%) failed at 375(101%)
D. DNF, tore on the C2B but got through the snatches and called it at 22:05, disappointed but still a good overall session.
Nice work hitting 205 but now it’s Time to dial in that technique! Please post some video to the Facebook page.
Look after those hands dude. I hope you were wearing grips!
A. Presses. 45/75/95/115 PP+OHS: 185/215/225 B. Snatch: Started at 155. Ended at 245. Just missed 255. Called it there C. Got to 400 and failed (let my torso fall forward too much) added 5# and hit 405#. Not an all time PR but heaviest I’ve hit in a long time. The ascent took about 20 secs it felt like D. DNF C2Bs: 15/12/7/6 HSPU: 3×10 Snatches: shoulders were fried. Missed sixth rep. Attempted again and didn’t feel comfortable so I called it. Prob should’ve scaled reps for HSPU to 20 to keep intensity. Noted PM. 5k run: 22:56 (half way… Read more »
Great work hitting 400! Did you not hit “CLB” last time around?
I didn’t. That amount of SHSPU is always gonna bury me.
A. 20-50kg
60-90kg
B. up to 105kg (95%)
C. up to 165kg (97%)
D. 14:51 (16:11 last time) ctb and hspu were faster today
Pm session
Running option
22:25 (23:13 last time)
Happy with the improvements 😉
Awesome improvements today Petr!! Great work!!
Pts.
A. Warm up done.
B. Build to 70kg
C. Build to 150kg
D. Subbed workout from past week.
15 ring mu
30 cal row
30 strict hspu to deficit (15kg plates)
30 burpee box jumps
Hspu got tough on the shoulders after the muscle ups.
Pushed the bbjo at the end hard.
No testing?
A. 45-75-85-95, didn’t do the Push Press/OHS B. 135-165-185-205-225-235-245x-245, left it there. Shoulders are a bit unstable from some cupping/treatment right now, will feel better in a day or two. C. 305×3-335×2-355×1-375-395-415x, left it there, not feeling the super heavy weights today, camping on the weekend with not amazing food choices, and also dropped 10-12lbs since the end of April (definitely vacation weight included in that) So that may be influencing a bit. Planning to see how BW is this week and incorporate Creatine back into the regimen sooner than later. D. CLB – 11:54 (Was 11:42 last time we… Read more »
Did you train after bodywork? Definitely not a great idea! Hopefully you feel better come tomorrow!
No not right after. I had some cupping on my shoulders Sunday afternoon.
Coming off a wedding down in Fort Worth over the weekend, so I doubt I’ll be taking any 1RM attempts this week unless things are feeling light Warmup done A) Presses up to 45, complex up to 155 B) Worked up to 215 (90%) C) Worked up to 345 (90%), then took a stab at 365 but it wasn’t there today. Never really felt like I got into a groove on the back squats this cycle, so hopefully things click next cycle. D) 10:45 (1:03 better than last time) – snatches were still rough this time around, but the gymnastics… Read more »
Not a bad day at all considering you were out of town! Congrats on taking over a minute off the conditioning!
Did you manage to workout in a Fort Worth? My good friend and client owns Mad Apple Crossfit.
I don’t think I saw that one when I was looking for gyms, but we just dropped into Crossfit Westwood on Fri/Sat and took class – always forget how much fun it is to take class occasionally
Always fun to jump into a class!
Snatch Press: 65, 75, 80, 85. SPP + OHs:95, 105, 125, 135. Snatch up to 193lbs. Not a bad number but 14lbs off my 1RM and these have felt off for a few weeks. 200lbs is my normal “heavy”. Back Squat up to 320lbs. Not a 1RM but hit a heavy and moved on. Mind was on snatches. “Minnesota Meatball takes on the Canadian Midget”: 8:34. Near :30 improvement from last time (9:03) C2Bs: 15-15-10 SHSPU: 6×5 Quick single snatch. Done around 4:30ish. SHSPU: 5-5, then triples, doubles and singles. C2Bs: 12-8-8-7-5. This second set of C2Bs went way better… Read more »
So fricking fast!!
A.
20-25-30-30
40-50-60-65
B.
90 kg
C.
155 kg
Wod
16:06
10-10-10-10 ( First Time set of 10 C2b)
10-10-10
Snatch single 77.5 kg
5-5-10-5-5
10-10-5-5-5-5
In the afternoon gymnastics opzion and 5 km run
Nic e work Michele! Lets see a 5k PR this afternoon!!
Hey guys I’m Alex. Been following for a year but then Been working with hunter one on one and just wanted to be more apart on the community again. What’s the 5k or running in general convert to on the assault runner ?
5000 meters
Hey Alexander! I would run it as written on the Assault Runner and base all future paces on this test.
Have fun!
You can call me Alex Tino haha
Ha! Well you never know! 🙂
?? 26:14 on the assault runner. Will this save for future to look
Back on times
And stuff ?
Yes but also keep your own notes.