Option 1
Dynamic Mobility, Activation and Warm-Up
Spend 5-8 minutes mashing your shoulders.
Tricep Stretch x 45 seconds per side
Banded Pec Stretch x 45 seconds per side
Two sets of:
Row 200 Meters
Jumping Jacks x 20 reps
Air Squats x 10 reps
Snatch Barbell Warm-Up
With an empty barbell, please complete 3 reps of each drill:
Snatch Grip RDL
Snatch Pull
Muscle Snatch
BTN Snatch Push-Press
Overhead Squat
Drop Snatch
Snatch Balance
A.
Every 60 seconds, for 3 minutes, complete:
Tall Snatch x 2 reps (work on speed under the barbell)
Every 2 minutes, for 12 minutes, complete:
Mid-Thigh Snatch + Overhead Squat
Set 1-2: 70%
Set 3-4: 75%
Set 5-6: 80-85%
Please use blocks
and then …
Every 90 seconds, for 6 minutes, complete:
Snatch Pull x 1.1.1 @ 90-95%
B.
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 85%
x 10 reps @ 72%
Rest 2 minutes between sets
C.
35-54:
For time:
Row 1000 meters
Push-Press x 30 reps (95/65 lbs)
Chin-Over-The-Bar Pull-Ups x 30 reps
Rest 2 minutes, and then …
Row 750 meters
Power Jerk x 20 reps (115/75 lbs)
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes, and then …
Row 500 meters
Ground to Overhead x 10 reps (135/95 lbs)
Bar Muscle-Ups x 10 reps
55+:
For time:
Row 1000 meters
Push-Press x 30 reps (75/55 lbs)
Chin-Over-The-Bar Pull-Ups x 25 reps
Rest 2 minutes, and then …
Row 750 meters
Power Jerk x 20 reps (95/65 lbs)
Chest-to-Bar Pull-Ups x 15 reps
Rest 2 minutes, and then …
Row 500 meters
Ground to Overhead x 10 reps (115/75 lbs)
Ring-Dips x 10 reps
If you struggle with Bar Muscle-Ups then please substitute with Jumping Bar Muscle-Ups. If you feel like your hand is going to tear then cease from all bar work. Depending on how your body feels after 19.2, assess how the volume feels for you and if needed, reduce the pull-up volume.
D.
Three sets of:
Banded Glute Bridges x 25 reps (fast)
Rest 60 seconds
DB Reverse Flies x 10 reps
Rest 60 seconds
Option 2
19.2 Repeat. Please refer to March 1st training session for the warm-up.
Optional Rowing Session
Row 1000 Meters @ ascending intensity
(use this as a warm-up, but get progressively faster until the last 200 meters, and at that point sit at a typical 2k pace)
Rest 5 minutes, and then…
For time:
Row 5000 Meters
Rest 5 minutes, and then…
Row 1000 Meters @ 40-50% effort to flush your leg
19.2 redo.
Warm up and mobility – done.
115 reps versus 111 on Friday.
First set of T2B – same. About 1:15.
Felt much more relaxed on doubles during warm up, but struggled, taking 2:45 to finish the 50.
Much faster on the cleans today. Back to T2B at the same time – 6:00 – despite taking longer on the doubles.
Felt better on the 2nd set of T2B today, but just managed to finish inside the 8:00 mark.
All in all, it was an improvement and I’ll take it!
WU ✅ A: ✅ @ Rx % up to 53kg A: snatch pull ✅ Nichole – how am I supposed to do the set at 1:1:1 or 1:1? B: squats ✅ @ Rx % 100kg for 1 and 83kg for 10 reps. C: ✅ Running Times – 07:35 Died a death in the second set 17:?? (Inc the 2 min rest) Thought that was it so packed the weight away only to find there was a 3rd set…whoops!! Did 15 dips to failure on parallel bars to make up for it a little. Saturday did 19.2 = 172reps. Double unders… Read more »
Went in to repeat in the AM and wasn’t feeling it during warm up so I decided to wait till the afternoon. Did the snatches in the morning. A. 100×2, 105,110,115,120. No pulls Afternoon- Repeat of 19.2 262 8:06 tiebreak Friday 258 8:34 tiebreak 2016 259 9:01 tiebreak Did better and cut tiebreak time way down. But OMG I was only 2reps away from clearing that barbell. Those are a struggle for me- obviously since it takes me almost 4 minutes to get just 9 reps. I pull and get under it fine, just don’t have the legs to stand… Read more »
A1. 85# across
A2. 130/140/150-155
A3. 170
B. 250/285/300/255
C1. 6:22, 15/10/5 pull-ups, 20/10 pp
C2. 4:39, 10/10 C2B, UB pj
C3. 4:11, UB BMUs, singles
D. Done
Saw the METCON and thought 1. this will be fun, 2. sub-6, 5, 4, 3. get the BMU UB – 2 out of 3.
A: 209#
B: 363#
C: Done