Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Shoulder Opener x 10 pulses
Interval 2 – Band Pull Aparts x 10 reps
and then . . .
Three sets of:
Press from bottom of the Snatch x 3 reps @ 2111
Rest as needed
A.
Every 90 seconds, for 6 minutes, complete:
Snatch Balance x 1 rep
*Build up to a heavy snatch balance
B.
Every 2 minutes, for 6 minutes, complete:
Power Snatch x 1 rep
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete:
Snatch x 1 rep
immediately followed by . . .
Every 2 minutes, for 6 minutes, complete:
Snatch Pull x 3 reps @ 100% of 1-RM
C.
Every 3 minutes, for 12 minutes, complete:
Push Press x 3-4 reps
D.
40-49:
Every 5 minutes, for 25 minutes, (5 sets), complete:
Run 400 Meters
Double Unders x 50 reps
Chest to Bar Pull-Ups x 15 reps
50-54:
Every 5 minutes, for 25 minutes, (5 sets), complete:
Run 400 Meters
Double Unders x 50 reps
Chest to Bar Pull-Ups x 12 reps
55+
Every 5 minutes, for 25 minutes, (5 sets), complete:
Run 400 Meters
Double Unders x 40 reps
Chest to Bar Pull-Ups x 10 reps
Mobility done
A: Naked bar 45#
B:
Modified snatch session, shoulder)
Power snatch at 75# (first time OH in a few weeks)
5x snatch pull + snatch high pull 145#
3×3 Snatch pulls at 165#
3×3 Snatch DL 175#
C:
Modified
3×60 second HS hold
D:
Done 50 y.o.
First 4 rounds a bit under 3:45. Last round 3:45 exactly
Mobility done. My shoulder has gone from being sore to out right pain with certain movements as the snatch press revealed. Skipped A, B, and C tonight.
D. Times went from 3:30 to 4:30. Last round of C2B started to aggravating my shoulder also, going to have to be careful here as well.
A) (63) 83-93-103-108
B) (63) 73-83-93(m) then (73) 83-88(m)-88-93(m)-93(m) then 93-93-103
C) (63-83)-93(3)-98(3)-103(2)-98(3)
D) 3:25/3:30/3:50/3:50/4:05
A. Up to 205
B. 135,145,155, then up to 175
C. Skipped (time)
D. 2:48-2:55 only one trip on du, CTB ub
Good job Al!
Thanks Cheryl. You’ve been killing it!
A – 145, 155, 165, 175
B – 135, 145, 155. Oly coach called audible upon watching my power snatch form. Skipped snatch and focused on several good power snatch drills to really help improve my catch position. Snatch pulls at 175.
C – 175, 175, 185 (this felt off today).
D – ran out of time. Will make up tomorrow.
Mob&Act done Press at 115
A. Up to 190
B. 165, 175, and 185
C. 185×4, 205×4, 215×4, 220×3
D. 3:20, 3:27, 3:11, 3:20, 3:21
A. 85/115/135/155 wrist and hand still sore and tender from last weeks nasty clean catch, painful in oh position
B. 95/105/110
Then 110/115/120f/120f/115
Pulls at 140
C. 85/95/105/115 10# more than last week, woohoo
D. 4:08/4:06/4:09/4:18/4:37 du ub, gotta get better at stringing ctb
Nice work Karen!
a. 95-115-135-145
b. 135-155-165, then 135F-135-145-155F-155, then 3×3 @165
C. 165×4-175×4-185×4-195×3
D. 4:03-4:24-4:34-4:37-4:57
The first snatch after the power snatch sequence went horribly wrong. 4th set bad techniqe (too much bang & the bar flew away), fixed the issue & the last rep went up smooth & fast!
Mobility: Done – Snatch Press (65#, 95#, 95#)
A. 185#, 185#, 205#, 205#
B. Power Snatch – 155#, 170#, 170# Snatch – 170#, 170#, 175#, 175#, 170# Snatch Pull – 210#
C. 185#
D. 3:10, 3:30, 3:42, 3:45, 4:12
Muscle up SkillWod done this morning.
Mob done.
A. 145-155-165-175# snatch balance
B. 115-125-135# power snatch (tried 140# but missed)
135-145-150-155-160#; tried to PR with 165# but missed
165# snatch pulls
C. 125-135-145-155# push press x 4 reps
D. 2:38, 2:42, 2:56, 2:49, 3:06. (400m course is a little more than 400, had 1 miss on dubs on Rd 1,2,4, no miss on Rd3, 3 miss on Rd5 ?, all C2B unbroken).
PT work, then
D. Row 400m, 50 dubs, 12 C2B 2:58/3:02/3:08/3:08/3:23
A. 185/195/205215F
B.165/175/185 power
maybe over did on power snatch- back got sore skipped the rest of the lifting
C. skipped
D. 2:35/2:59/3:25/3:35/3:40
A. 115-135-140
B. 130-135-140
135-145-155
175-175-175
C. 155-165-175-180
D. Chumped out on this. Pouring outside and rowing wasn’t an option.
Open gym was only an hour so I did D. first
D) 400 row, 100 singles, 15 C2B – 4:33, 4:32, 4:40, 5:20, 5:25
A) 75/75/95/95
B1) 95/105/115/135
B2) 95/95/95/95/115
Ran out of time for B3 and C
Felt great about my effort today.I obviously have a lot to work on skill wise.
Great work Ken!
A. 85/105/115
B1 75/85/95/95/100
B2 85/95/100/105/110F
B3 115
C. 65/85/95/105/110/115 x 4reps
D. 4:47/4:31/4:47/5:05/5:14 w/10CTB
a. 185# (5#pr)
B. 165# on power snatch, couldn’t hit 160 on snatch then strained something in quad so skipped pulls
C. skipped push presses as they bothered my leg
D. runs and double under felt fine on leg, all around 3:30 as ran slow to minimize stress to quad
Oh no, hope your quad feels better!
A.215/215/225/235
B1. 195/200/205
B2. 220/220/225/225/230
B3. 245 across
C. WRIST!! Did K-bell presses instead
D. These long workouts are keeeeling me!
Did pull-ups all sets
3:30/4:20/3:30 no dubs/3:15 200m & 25 dubs/3:34
Still in Tahoe~went to CrossFit Avalanche for 20 min Amrap of 10 farmers carry lunges #35 10 HSPU 10 cal row 10 box jumps. 4+3 rounds. Also got my first strict pull-ups yesterday. Did 3 then did 1 today. Back to programming tomorrow.
Oh have fun Cheryl!!!
Mobility done. 15# on press
A 103/113/120
B 93/-00/105 followed by
B1 108/110/115/118/123!!!!!! (Loved this. I think the power snatch really prepped me for full). Followed by
B2. 128 across (above max)
C 103/-13/113/115. All 4’s
D 3:21/3:22/3:34/3:27/3:12
Great work on your power snatch today!
Thanks. Power anything is a big challenge for me
Recovering today from a long, long row yesterday.
Did M/A, which was good for my soreness. Then a 35# barbell for A, B (minus the pulls). Worked technique only. Should be back on track tomorrow. 🙂