Session One
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 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+
B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups
Session Two
A.
Four sets of:
50-Foot Handstand Walk to Wall + Strict Handstand Push-Ups x Max Reps
Rest 3 minutes
followed by…
For perfect positioning:
10 Wall Walk + 45 seconds of Nose-to-Wall Split Handstand Hold
B.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2 minutes between sets.
C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calorie Assault Bike
10 Shoulder to Overhead (115/75 lbs)
10 Box Jumps (24″/20″)
D.
60 Second Bottom Balance Complex + 30 Second Single-Leg Bottom Balance Each Leg
followed by…
50 Tuck Rock Shots (10/6 lb med ball)
followed by…
Two sets of:
30 Straight Body Crunches
Session 1:
A) 135/150/160/170/180/185/190/195/
200/205f
B) 245/255/265
C) 5+1 snatch
Session 2:
A) 12/10/9/5 (done)
B) 275/285/300/285/300/315
C) (15 cals rowed) 5 rounds plus 10cals
D) abs
E) iron scap
16.4 Redo 226. Tiebreaker 8:04. Increased by 12 reps.
Session 2
C. Row rather than assault. 5+10
A. Snatch Dubs up to 225 for last five sets working efficiency
B.Snatch pull complex at 275
C. Can’t remember but not acceptable
D. MU Monday- making sure I get 30 in some way shape or form every Monday from here till next open!
E. Main site WOD today with class
A. Took all front squats from floor and first and only miss was last set
B.7+2 on WOD, loved this one, didn’t redline pace but moved with no rest
C. Core for dayzzzz #SpringBreak
16.4 tested on Saturday-260 reps. Tiebreak 7:05
A) Done. Built up to 230 double. No misses. Felt good today.
B) Done
C) Skipped-no time
A) Skipped- no time
B) Skipped
C) 7 rds + 20 reps.
D) Skipped.
Ready to hit it hard tomorrow. Was crunched for time today.
Awesome job Nathaniel on the open! How are you feeling ?
Thanks! Feeling great. Just bummed I wasn’t able to do 16.1 & 16.3 because of my pec injury but I’m looking forward to next season and excited to finish the open strong!
Lifted only today. I can tell my body needs a break. Giving 110% on these open workouts and doing them all twice is taking its toll. Snatches up to 85% for doubles. Front squats were 205/215/225/205/215/225(f). Called it after this. It was a stuggle working through this stuff today. My drive and want to just isn’t there. Need to recharge and spend time with family for a day or two I think. So I can finish the open strong! Sitting 73rd right now in South Central.
Sounds like a good plan Alyssa. Get away from the gym and reset both physically and mentally.
Get recharged girl!! I think we are all feeling it right now!
Just lifted today and did gymnastics today!
A. HS work- 5/7/4/4 on the hspu.
B. Snatch 1.1- worked up to 155 today
C. Front squats- 185/195/210/195/210/220
Called it a day and spent some time with the family 🙂
Same for me Beth!
Family time is the best!! Hope it was a great day!
220 today (233 Friday). Slightly faster tiebreak but HSPUs were tougher today. Just didn’t have it. All good, on to the last one…
I’m wondering why the training didn’t indicate if you were retesting 16.4 today. Hopefully we aren’t missing out on something.
Retested 16.4 got 244 from 234 on Friday. Super happy and now in 92 in the northeast. Thanks guys.
Great improvement dude!
Mixed and matched today based on feel Retested 16.4. Did not improve. Went about 20 seconds faster on deads and my back lit up and never recovered. Glad I took a chance and took it as a learning experience Snatch technique then a few doubles 145/175/185/205/215/225/230 Snatch pulls 3×275 Front squat 4×280 3×300 1×320. Body and positioning are feeling better but ran out of steam. Tried doing the rest at lighter percentage and ended up moving on Assault bike triplet: 6+4 felt like I was moving at around 3/4 speed so just tried to limit transition and not stop Core… Read more »
Combined both sessions. A. Snatch 1.1 15 rounds every 90 sec 135,155,165 (f), 165, 175, 185, 195, 205, 205, 205, 205, 215, 225, 230 1 hit 1 miss, 230 1 hit 1 miss B. Halting Snatch deadlift + snatch pull 4 sets @ 275 C. Front Squat 10 @ 185, 8 @ 225, 6 @ 255, 6 @ 275, 4 @ 295, 4 @ 305 ( failed last rep) D. Combined the wods On a running clock 0-09:00 3 hang power snatch @ 135 6 Over head squats @ 135 9 bar Burpees 12 Chest to bar pull ups *4… Read more »
Damn! Combining those must have been interesting!! 🙂
Haha, as you can see by the score it was tough. Plus the AAB is one of my slower movements. Afterwards I felt good though. Really trying increase my metabolic conditioning.
PM Sesh
A. worked up to 335 x 3
B. ??? not sure- maybe 8 rounds
C. core for dayzzz
Did HS Walks + Front Squats immediately after session 1.
Did not get any SHSPU…very tough. I did get 1 on the sets that I did not do UB on the walk.
Front Squats: Stayed at lower end of percentages
Did 5 Wall Walks + Split HS hold, then conditioning.
5 Rounds + 6 cals (assault bike)
Finished up wall walks + hs hold as I was doing the gymnastics portion.
gymnastics done
felt good overall, technique on snatch just was off today.
16.4
255. Tie break 6:45
Pumped ! I think this gives me a shot at top 20.
Holy smokes man
Big week ahead you have put yourself within striking distance!!
congrats brotha! great work!
Thank you !
Re did the open workout today…be grudgingly as woke up feeling like death today….horrible chesty cold but did my best. Bettered score by 12 reps. Split was 8.40 and did 220 reps….not very happy with myself but I really did try my best :-/ Went home and slept then went back and did snatch…worked up to 63kg Front squats…worked up to 88kg…. I really stuggled today..definately am weakened by this cold… Did metcon with box jumps and stoh..subbed in 100 run as rowers weren’t free due to open wods …8 full rounds Core work done. Home for a hot bath… Read more »
Damn Charlie 12 rep improvement even though you were unwell!!
Thank you 🙂
16.4 247RX 8:10 tiebreak 13 rep improvement and :47 second better tie break
Huge improvement! Awesome work!!
16.4- 248(what I got on Friday); retested yesterday and back lit up like a christmas tree, better tie break but less reps overall 🙁 should have waited until today
AM
A. Snatch up to 225- couple of misses at 225
B. 4rds + 28 reps
Warmup: done
A. Stayed at 135#. Technique just wasn’t perfect.
B. Done st 160#
C. 5 rounds even. UB
redid 16.4 : 257 I fucked it up ! everything went like planed.
deadlift : 1:30
wb : ub
row : 2:30
cap : 6:15
hs : FOREVER !!!
deadlift : 37
so disappointed 🙁
should i do the workout today?
Depends how you feel dude. I would do the strength and accessory work if you feel ok.
I feel good.
Did the front squat, snatch and core. Thanks
Redid 16.4 yesterday.. Improved by 4 reps, so 246 and bettered my tiebreak time by 15 sec to 8:15. Slightly different strategy, and it worked out about the same. Good training ? I gotta get better on the rower!
Will get some of this in tonight, I have to cover a class at the gym so I’ll have abbreviated time today.
4 important reps Beth! Great work!
16.4 redo- 232 up from 220
Great work dude! Do you prefer the ambat?
yoga mat worked better for sure. Thanks Tino!