Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats
and then …
Over the Shoulder Barbell Stretch x 45 seconds per side
and then …
Band-Assisted Scarecrow x 2 minutes
and then …
Two sets of:
Y’s, T’s, W’s
x 8-10 reps each
Shoulder Circles x 10 reps
Bear Crawl with Wrist Stretch x 10′
A.
Every 2 minutes, for 6 minutes, complete:
Snatch Balance + Overhead Squat
*Build in weight over the course of the 3 sets
B.
Every minute, on the minute, for 4 minutes:
Drop Snatch x 2 reps
*Keep this light and focus on fast footwork
and then …
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
and then …
Every 2 minutes, for 6 minutes (3 sets):
Snatch @ 80%
Note:
Try to make all your lifts as consistent as possible, from 65% to 80%. Focus on CONSISTENCY.
C.
Every minute, on the minute, for 8 minutes:
15 Seconds of Assault Bike @ 95%
Rest 3 minutes, and then repeat for another 8 minutes. Note total calories for both sets.
Optional Session (Best performed 3-4 hours between sessions)
A.
Four sets of:
Double Kettlebell Swings x 5-8 reps (focus on being explosive with your hips)
Broad Jump x 5-8 reps
Rest 60 seconds
and then …
Three sets of:
DB Front Foot Elevated Split Squats x 10 reps per side; Straight into …
Sandbag Squats x 10-12 reps
Rest as needed
and then …
Three sets of:
Seated Rope Pulls x 15-20 meters
Rest as needed
B.
Two sets of:
Banded March x 3 minutes
Rest 2 minutes
A few days behind my schedule is crazy for 3 more weeks but I am getting them in. EMOM all i can say is done only did 16 lungs with 55.
A. 125-145 SB/OHS
B. 75-90 drop snatch; 103-128 snatch pull/snatch; 136 full snatch
C. 90.9/91.2
So strong on the bike!
Making up for the weak lifts ?
3.5 mile run
Snatch work
C: on airdyne 103 and 102
A. Up to 175
B1. 115
B2. 120/130/140/150/150/150
C. 87cal then 76cal; really enjoy the first 7 sprints then crushed.
Shoulder still on fire, so skipped today’s workout. Did hour bike on trainer with intervals, and run with abs and crossover symmetry at night.
Rest up with that shoulder!
A. Done. 155#. Still staying light, cautious and using riser underneath heels.
B1. Skipped drop snatch.
B2. Snatch Pull + Power Snatch. Up to 155 (90%) then 140 for the 3 sets at 80%.
C. 90/77. Started off like hair was on fire. Struggle bus the rest of the way.
Had a little extra time tonight, so I did:
A. Double KB swings (44#) + Broad jumps. This was a battle.
Front Foot Elevated SS – 35# KBs into Sandbag squats (100#).
DMA: Done
A. 40-50-60 kg
B1. 30 kg Went light to get the mechanics.
B2. 45-49-52 I think that I Snatch Pulls follows the same idea than Clean Pulls that you corrected me yesterday. The skill felt better.
B3. 56
C. Skipped (No Air Bike ?) Karate Class later on ?
A: accessory work
B: sn final: 215# – 5 singles w/2 fails. Was loose and just didn’t commit to the misses.
C: 191 no rolling cals
1) 104: 25/13/13/13/10×4
2) 87: 12/10/11/11/10/11/11
Yeeahhhhhhhh – great work on the bike!
DMA: done
A. 85#, 105#, 105#
B. drop snatch: 55# x2, then 50# x2
then: snatch pull + snatch: 62#, 67#, 71#, 76#
C. 39 cal. / 34 cal
DMA – Complete
A. 95 / 115 / 135
B1. 95 / 95 / 105 / 105
B2. 115 / 135 / 145
B3. 155 / 155 / 155
C. The second set was more accurate as I tracked cals after I got off the bike and subtracted from actual cals earned.
1. 80cals (8,9,11,12,10,10,10,10)
2. 64cals (8,8,8,9,8,8,8,7)
Shoulder PT done
DMA done
A. No snatching yet
Did this instead:
Every 3mins for 15min (5sets) Barbell hip thrusts x 20 reps @11X1 at 155#. ??
B. Skipped
C. 113 Total…57.8 cals, 55.2 cals ?…I tried to get that bike above 84-85 rpm but could not, revived it up to 84-85 and held on best I could!
Awesome job Cheryl!
DMA) done
A)195
B1)135
B2)155,165,175,185,195,205 no misses
Very happy with this
C) 212 cal
first rd-115/ second rd -98
Tot
crushed it!
SOLID work on the bike!
A. 115/135/145
B 1. 95/115/135
B 2. Up through 185
B 3. 185
C. 107.4/89.2 Died on second one
Great job – so strong!
A. Up to 115
B. Up to 85 drop, then 95/100/105, then 115.
C. 57.9 and 64.3 I don’t think I was warmed up in the first few rounds of set 1. Weird.
Question- are you guys counting the “tick over” calories that happen after the 15sec effort? And just letting them add up in the 8 sets.
Optional
Did the rope pulls then some sled drags. Bear crawl and reverse
A. 105/115/125
B BB then 85/95/100 then 105 1F
C. 1 set 47 cal
Also did class WOD
Good work today Litsa! How is your body feeling?
Hello! Pretty well thanks! Added the 3 day weightlifting by Jerad but found it was too much volume for me. Have been doing extra work, group classes and gym fitness challenge stuff…Trying to improve everything! 😉
A. 145/155/165
B1. 115 across
B2. 130/140/150
B3. 160/165/170
I found it a bit more challenging to snatch with a sore core…those GHD’s got me!
C. Done on Airdyne – good one!
D. Did the optional KB’s (53#) and jumps and the elevated split squats
I was wondering how you were feeling today – midline sore ??
Haha – yeah just a bit! That was a great start to the week!
A). 85-95-105#
B) drop snatch @ 65#
Snatch pull + snatch 85-95-100, then 3 @ 105. No misses but didn’t feel as smooth as normal. Was lifting without oly shoes/knee sleeves to mix it up so may be why.
C). 57 cals, 60 cals. Probably could have done more the first set but took me a few minutes to find the right pace.
52, male,6’2”,200lb
110,115,125,130lb.x 3 Snatches 156 calories on assault bike metcon
Great work on the bike Cyril!
A- worked up to 70kg starting to feel a bit more stable overhead.
B1- 40kg across
B2- up to 55kg
B3- 60 kg across
C- 85&77 cals
Great to hear your stability is improving Chris!
DMA – done
A. 75 – 95 – 115
B1. 45 – 45 – 65 – 75
B2. 85 – 95 – 100
B3. 105 for all 3 sets
C. 66 cal, 65 cal (131 total)
85 rpm
Well done holding 85 RPMs!