Snatch Mobility Warm-Up (Set aside 7 minutes to watch this video to mobilize for your snatch)
A.
Every minute, on the minute, for 5 minutes:
Snatch Press from Receiving x 3 reps
(Keep this light and work on positioning and moving fluid through the press)
B.
Every 2 minutes, for 16 minutes, complete (8 sets):
Snatch Pull + Snatch
Sets 1-2: 70%
Sets 3-4: 75%
Sets 5-6: 80%
Sets 7-8: 83-85%
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3 sets):
Back Squat x 3-4 reps @ 80%
D.
Four rounds for time of:
21 Bench Presses
15 Pull Ups
400 Meter Run
35-54:
135/95 lbs
55+:
95/65 lbs
This is a main site workout from 5/3/2019
Additional Sessions for the Week
Run Session
Eight sets for times of:
Run 400 Meters
Rest 60 seconds
*Sets 1, 3, 5 & 7 – 100% of 1-Mile PR Pace
*Sets 2, 4, 6 & 8 – 90% of 1-Mile PR Pace
Strongman Session
A.
Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes
B.
Six sets of:
Bike Erg or Assault Bike x 25/20 calories
Sandbag Carry x 100 meters
Rest 60 seconds
35-54: 120/100 lbs
55+: 100/80 lbs
Row Session
Four sets for times of:
Row 1800 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.
Morning Rowing session at home. I’m a week behind on the row intervals. Since i just did the 4x1500m Saturday, i decided to do the 4×1650 today. That’s a lot of rowing! 6:48.9. (2:03.9) 6:46.8. (2:03.2) 6:48.5. (2:03.7) 6:48.3 (2:03.7) Improvement from Saturday where I avg 2:05 ish) Garmin info: Max 177, Avg HR 129, 717 strokes, 320 cals PM session: DMA done A. Snatch deadlift 6 sets x 2 reps 125-145-155-165-175-185# B. Bulgarian Splir Squats @ 3011 x 8 reps 25# DBs (good exercise for my calf, it was shaking pretty good stabilizing) C. Subbed run with 20 cals… Read more »
Oh and by the way, Al says thank you for programming that wod…he crushed me! #shortarms #bigchest #hebenchesregularly #lovesbeatingme
Hahaha I am glad he loved it lol!
Great job Cheryl – I will have you guys do a few more workouts with bench in it in case it comes up at Games!
A. empty bar
B. 105,115,125,135, Snatches are slowly coming back 🙂
C. Skipped, TFL is feeling good but I wanted to keep resting it another day.
D. Benching still doesn’t feel good, I would love this workout! Wish I could have done it. I did the Strongman session for my conditioning, that was really rough!
Glad you didn’t push it with the bench!! How is the TFL feeling today?
DMA✅ A. 35,34,50,55,60# B. 95×2, 100,105,110×2, 115# x2 sets C1. 160,185,195# C2. 175# (75%)? D. Modified bench press 75# 16:46 Bench press: random sets PU: UB all sets 400m: avg 1:35 Rowing session: 1800m x4, 4min rest 1. 7:11.5 pace: 1:59.8 2. 7:11.2 pace: 1:59.7 3. 7:13.3 pace: 2:00.3 4. 7:14.9 pace: 2:00.8 I went from saving the row session till Friday because I love it so much to “I better row on Monday to get it done because the longer I have to think about doing it the more I don’t want to do it”. Keeping the same pace… Read more »
lol you are fine 🙂 Glad you are enjoying these row sessions!! How was the bench on your bicep?
Bench felt fine. I used to avoid it because it caused pain in my shoulder. No pain today…just some weakness but I think it’s due to not benching much.