Snatch Mobility Warm-Up (Set aside 7 minutes to watch this video to mobilize for your snatch)
A.
Three sets of:
Banded Face Pulls x 10-15 reps
Bear Crawl (Robotic Dog) x 25 reps
Rest as needed
followed by …
Barbell Snatch Warm-Up
(please use an empty barbell)
3 Snatch Grip RDL’s
3 Snatch Pulls
3 Muscle Snatches
3 Behind the Neck Press
3 Overhead Squats
3 Drop Snatch
3 Snatch Balances
Rest and then
Three sets of:
3 Position Snatch (high hang, mid-thigh, mid-patella) @ 45-50%
Rest as needed
B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch from mid-patella (use blocks) x 1.1 @ 75-78%
You’ll lower the boxes this week and start your pull from mid-knee. Focus on pulling to your mid-thigh position, then to your hips and then drive. We have started working from the top and have slowly been moving lower and lower so focus on hitting all the positions we’ve practiced the past few weeks.
C.
35-54:
Three rounds for time of:
Row x 30 calories
Strict Handstand Push-Ups x 15 reps
50/35 lbs Front Rack DB Walking Lunges x 25′
Double-Unders x 75 reps
55+:
Two sets for times of:
Row x 30 calories
Strict Handstand Push-Ups to 5″ Riser OR L-Seated DB Press x 15 reps*
35/20 lbs Front Rack DB Walking Lunges x 25′
Double-Unders x 50 reps
*Make the dumbbells heavy for the 15 reps.
Ensure that you stand to full extension for your walking lunges. Use the workout today to figure out the most comfortable way to hold the DB’s in the rack position.
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Take 10 minutes to build to 80%, and then …
Six sets of:
Back Squat x 3 reps @ 80%
Rest 2 minutes between reps
55+:
Four sets of:
Back Squat x 3 reps @ 80%
Rest 2 minutes between reps
B.
Three sets of:
Supinated Grip Barbell Rows x 8 reps @ 20X1
Rest 45 seconds
Floor Slides x 5 reps (slow and controlled)
Rest 45 seconds
Prone Plank x 45 seconds (add weight)
Rest 45 seconds
A. Done, 35kg on the bar
B. 55kg
C. Time 18:12 the Strict hspu was hard today.
Addititional work
A. Skipped sore in legs after comp
B. Done
Missed the 3 position snatch, I’ll do it later. Mid patella snatches at 85#. 3 rounds of metcon, subbed L sit press for handstand push-ups, 14:00
Back squats at 225#
Accessory work done
ROMWOD done
20 mile bike ride later
A – ok at 50 kg
B – did 3 sets of 75 kg and 3 of 77,5 kg from the blocks
C – 17’13” RX – row around 1’40”, shspu 9/6 on First 2 sets and 3×5 on last set, lunge ok, DUs Tool 2-3 sets each round
D – started with 275 and finished with 315, legs felt a little after the workout
Marie Martensson (my husband and I have one account and now I can’t figure out how to show my name at the top, that worked last week at least…) A. Completed (skipped the Snatch warm-up though) + my shoulder rehab/prehab. 3-position snatches at 25 kg B. Snatches with 35 kg, no blocks. Felt a bit slow today as well. Not a benefit doing this at 5:30 am. Additional A: A. Built to 72 kg (=80%) and did the 6 sets. Felt good! Back to ordinary session: C. Total time 24:55 min, sHSPU were hard!! Row around 2:05-2:08 min, sHSPU as… Read more »
Warm-up done
A – 3-position snatch done @ 45#
B – 75#
Then did back squats 4×3 @ 145#
C (55+ version) – 5:19 / 5:05 (wasn’t sure whether I was supposed to rest between sets; rested 2 mins)
That’s all I had time for today.
A. 65 then 85
B. 10:00 55+rx did 3 round slower 16:14
A. 3-position up to 115.
B. Mid-patella 125(2), 135(4). Didn’t have blocks so started hang at patella.
Strength – Front Squat
Every 90 seconds: 1×15 – 115#, 1×10 125#, 1×5 135# then
Every 3:00: 1×15 – 155#, 1×15 – 175#, 1×15 – 195#.
C. 16:02 Rx. Splits – 4:42, 10:22 (5:40), 16:02 (5:40). Paced rows too much(1:45-1:55 each), sHSPU (UB, UB, 10/5), lunges fine, DUs bad rd 1, great rd 2, ok rd 3.
A. 30kg
B. 47.5kg
C.18:52, 5 shspu, 10 Kipping, strict are still a big weakness with volume and under fatigue
Additional
A. 80kg
B. 35kg row
A. 3 position snatch at 55/60 lb
Snatch from mid knee felt pretty awkward and difficult ,especially not being able to squat and drop under it. So I kept it light at 85 lb. class was very full also so difficult to move.
B. Wod 21:45 everything felt slow today. Shspu were doubles and singles. Dubs were in really small sets.
Additional back squat. Used 155, I don’t have a max anymore since my knee has been bad so just doing what I can safely do.
Hopefully I have a better day tomorrow !
A. Done
B. SN @ knee = 115/125/135/145/150/150
C. 23:40
Back squats = 335×3 6 sets
Great day! DMA done! A. 3 position snatch: 45/50/55. These felt great! Super smooth and they fly up. Mid-patella snatch: no blocks today (no room to set them up, HUGE class!), so struggled a bit to find the right tension/rhythm to replicate this. B. Worked at 80#. A few misses, but figured it out by the end (much smoother). LOL. 🙂 Next week I’ll be sure to come later and use blocks. 🙂 No video due to class size. C. Time: 23:33. Those sHSPUs! Getting better, but very slow. Did banded, but lighter band than usual, so a real challenge… Read more »
Day 1 of starting the program. Age 48.
A: 65#
B: 85/85/85/90/90/90#
C: 18:13
– Row: 1:15/1:22/1:25
– sHSPU scaled w/ 2ABMAT: sets of 5
– DUBs: sets of 25
Extra:
– 197#
– 115#
– 25# plate
Welcome!
Thanks Miki!
???????? Welcome to the group!!
Thanks Erin!
A) 115
B) 165
C) 13:51 (Tripped a LOT on DUs, but overall felt good. Coming off of Murph on Saturday, so just happy to be moving)
Good job today!
DMA) done
A)135 each set
B)165,165,165(failed second rep),165,165,175
C) 12:37
Shpu 6,6,3/5,5,5/5,5,3,2
Dubs 1trip first rd, 2 trips rd 2&3
Optional:
315 each set
155 bent over row
45 plate for plank
A. 3 Position at 75lb
B. 110lb from blocks
C. Still no jumping. This foot thing is annoying.
So I did a 40 calorie row each round and no DUs.
15:50. All SHSPU in 3’s
Optional
A. Back Squats at 165lb
B. Done w 75lb
A. 155,155,155,165,165,165 couple of misses but made them up
B. 13:47 hspu got me 1:10-1:20 on row
Shspu 15ub,10,2,2,1 5,2,2,1,1,1,1,1,1
UB du acdpet first round tripped lack of concentration
Extra:
Tried to squat after no go, should’ve done it prior to workout.
B. Done
A) 25kg
B) 32.5 kg
C) rxd, 28:30. strict HSPUs were tough had to break into singles, was going to do 10, but kept 15 each round
I’m not able to get to the gym during the week for the next three weeks since I am dog sitting, so have to walk the dog morning and evening. I will do Saturday’s session and maybe cherry pick one of the other day’s sessions and do that Sunday, unless you think there are specific sessions that may be most beneficial for me to do. I don’t have much in the way of equipment at home, so will probably do our gym’s Fit workouts, or modifications of them, or the Invictus ones if they are doable at home. Today’s Fit… Read more »
Woke up with a cold…not ? today.
Warm-up done…snatch mobility was hard.
A. 3 pos snatch 35
B. Mid patella from blocks, all 45, struggled with this today.
C. 21:33 but only 2 rounds as Rx of 35-54. (Two 35# DBs) HSPU really hard.
A: Done
B: Build up to 32 kg.
C: 27 min – Strict HSPU elevated, Lunges 20 m! I wasn’t sure how far 25″ is. I struggle with the DU’s. I didn’t previously, but after my knee op I don’t quite have them back yet. I’ll tweak my rope length and will see how that goes – I think it might just be a tad too long.