Primary Strength 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 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
C.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%
Primary Conditioning Session
A.
Three rounds for time of:
10 Bar-Facing Burpees
10 Hang Cleans (185/125 lbs)
Rest 4 minutes, and then…
B.
Three rounds for time of:
15 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
Rest 4 minutes, and then…
C.
Three rounds for time of:
40 Heavy Rope Double Unders or 60 Double Unders
20 Shoulder to Overhead (115/75 lbs)
Three spicy couplets this week. Treat each one as an individual workout. Don’t think of what is to come, but rather focus on the task at hand. Push for unbroken sets and acknowledge that the third round will be a gut check. Embrace it!
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.
Every 5 minutes, for 20 minutes (4 sets)
20 Kettlebell Deadlifts (Heavy)
15 Goblet Squats (heavy)
50-Foot Sandbag or D-Ball Carry (150/100 lbs)*
If you do not have access to a Sandbag or D-Ball, perform using Kettlebells held in the front racked position. KEEP YOUR ELBOWS DOWN AND FISTS TOGETHER!!
B.
Three sets of:
Weighted Wide-Grip Pull-Ups x 6-8 reps
Rest 30 seconds
Dumbbel Skull Crushers x 10-12 reps
Rest 30 seconds
Barbell Biceps Curls x 10-12 reps
Rest 2-3 minutes
Gymnastics Skills Option
A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Complete rounds of 9, 7 and 5 reps for time of:
Rope Climb (15′)
Strict Handstand Push-Up to 6″/4″ Deficit
Rest 90 seconds, and then…
C.
For time:
21 Strict Handstand Push-Up
50-Foot Handstand Walk or Handstand Walk Obstacle
15 Strict Handstand Push-Up
50-Foot Handstand Walk or Handstand Walk Obstacle
9 Strict Handstand Push-Up
50-Foot Handstand Walk or Handstand Walk Obstacle
Running Endurance Option
Run 3 Miles @ 80% of your 1-Mile time trial pace
E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.
Rowing Endurance Option
Ten sets of:
Row 500 meters @ 2000 meter PR pace
Rest 90 seconds
19.2 Redo. 345 reps – 6 cleans @ 275 lbs (+2 reps from Friday)
Really told myself i wouldn’t redo any of these Open workouts but I really believed I could have cleared that 275 lbs bar with a better strategy. Better strategy worked today, but just wasn’t fully recovered.
On to 19.3
AM Session: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% – 235 *Set 2 – 4 reps @ 75% – 275 *Set 3 – 2 reps @ 85% – 305 *Set 4 – 2 reps @ 90% – 315 (should have been 325 but 305 felt slow and didnt want to push it. Still working on making that jump from 305 to 325) *Set 5 – 4-6 reps @ 85% – 4@305 Six sets of: 90 Seconds of Running @ 90-95% Walk/Jog until recovered enough to repeat effort *Performed on Air… Read more »
How is your body responding to all the aerobic work? Do you think it’s affecting your strength numbers?