Workout of the Day
A.
Every two minutes, for a total of 16 minutes, complete two snatches.
Build steadily over the course of the 8 sets to as close to your 1-RM as possible.
B.
On the minute, every minute, for a total of 10 minutes, complete one clean & jerk.
Start at last weight successfully snatched and build over the 10 minutes as heavy as possible.
C.
On the minute, every minute, for a total of 10 minutes, complete the following:
Deadlift x 3 reps
Burpees x 6 reps
Wall Ball x 9 reps
(Note load used for deadlift. If you fail to complete a set within the minute, finish it and rest the remainder of the next minute before resuming – then note how many sets completed in the 10 minutes.)
D. (OPTIONAL)
Three sets of:
100 Meter Farmer’s Carry
Rest as needed.
(Select a load that is challenging to hold for all 100 meters.)
Wow!
Thought the same thing. Hopefully I can jump in on this program at one point.
Should we be transitioning right to the clean and jerk after the 16th minute of the snatch? Or should we rest between a and b
A.
135-145-155-165-175-185(F)-185(F)-185
Shoulders felt really stiff from Wednesday but overall very pleased since my 1RM is 195. Missed both reps on the first 2 sets at 185#
Rest 5 min
B.
185-195-205-215-225-235-245-255(F)-255(F)-255
Extremely please here. Missed lifts were because of the jerk.
Rest 5 min
C.
7 rounds completed (had 3 wallballs done at the buzzer and finished the next 6 reps so guess 6rds 3 wall balls)
Deadlift 385# (may have been a tad too heavy but who’s complaining right)
Wallball 25#er
Wowsers!! This shit was rough! All singles after the first 3 sets. Everything else was just smooth constant movement. Solid work day! Ice bath on deck. Part D later in the day.
385lbs?!?! I was thinking more like 315lbs.
Are we supposed to push the weight, or pick one we can keep unbroken for all rounds?
Yeah dude i think 315ish would have been a better choice! I’m assuming you want it to be to touch and go this way you can finish each round lol.
In the coldest of cold ice baths as I type! Brrrrr!
Agreed. 315 or 325 lbs. would probably be an ideal weight for you to use on this one Link.
A:Started at 73# and worked up to 103# with no fails but then at 108 i’d just get lazy with it and missed the 2nd one time then redid both reps got it and moved on to 113. Did the same thing at 113, missed first attempt at a second rep and made the 2nd. Then had once chance to get 118 for 2 reps and only made one. Snatches felt good though, just have to keep my head in it!
Immediatly started B:
B: Worked up to 133, and my jerks were awful again. I kept like split push pressing them, front foot wasn’t moving and I was not getting under it. So i figured I better stay there and make some legit spit jerks not push presses. Stayed there until the last 2 and did 145 and 150 both with awful push press things…ugh Feet!! Cleans were good though!
Rested ~2mins…enough time to get a wallball and deicde on a weight
C:Just missed round 8 by 1 sec. and rested a min and hopped back on for the last two….I think I almost died! My legs wanted to fall off during the wallballs, they had no oomph after the snatches and cleans! I used 155 for the DL…so glad I didn’t go any heavier, it felt brutal!
Def. getting some Sauna time later tongiht and doing some serious mobility! I think my hips and butt are still feeling that DL from Monday…just feel like they are screwed on way too tight to my low back!
Don’t worry you’re not the only one!
No idea how you did 385#…very impressive!
Thank you Casey
First time posting here, I’ve been following your work for a while and I figured I’d stop doing my own programming and follow someone with a plan
A
Started at 72.5 kg and added 2.5 kgs each round until 90 kg (198 lbs). Missed the first rep on 90 kg, but still managed to get 2 reps within 2 min =)
B
As today was the first time snatching heavy for a long time (due to shoulder injury) I skipped the C&J.
C
285 lbs on the DL,
Missed the 6th round, took 55 sec rest and continued with the same weight. Got some no-reps on the wall ball shots.. need to focus.
D
4x33m with 2×200 lbs, 20-30 sec rest between the walks.
Looking forward to following your WODs
A.
Snatches 135×2, 155×2, 170×1, 170×2, 180×2, 185×1, 185×1, 185×2
B.
C&J 185, 195, 205, 215, 225, 235, 240, 245, 250×0, 250
C.
DL @ 275# (Christian you’re a freak man!)
5 WBs shy on the 7th round. Only rested on the 8th.
D.
Farmer’s carries with 20# brick stacks (4 bricks taped together). Super tough!
Thanks Chad, just trying to get better but I def made a mistake and overshot a little bit. I’ll probably pay for it tomorrow!
Part A.)
95/115-135/145-155-165-175-185F-185F-190
-I felt really off today with my Snatches. My second pull was non-existent. Failed on both rounds at 185 and just moved on since it was frustrating me.
Part B.)
190-205-215-220-225-230-235-240-245-250(No Jerk)
-Felt much better with my clean & jerks than with my snatches.
Part C.)
8 rounds (2@300lbs, 6@275)
-I think I was a bit overzealous with 300lbs. 275 was probably where I should have started and was more likely to get all 10rds at that weight.
A. 115-135-145-155-165-170-175(x1 then F)-175
Squat snatch. My current max is 175 and I hit it 3 times. Good day! Snatch felt better than it ever has today.
B. 175-185-195-205-205-205-205-205-210-215
Squat clean and split jerk. My jerk has been off lately, but it felt pretty good today. I focused on wiring in some decent technique on the jerk vs. reaching max. Progress made on these today.
C. 6-7 rounds completed? Not sure. The timer in our gym is broken and I got a little mad with myself because I went too heavy (345 lbs.) for me. I also got a little messed up on the time at the end, but I had either completed 6 rounds and sat out the 9th minute and then stopped (thinking it was the minute 10 that I had to wait because I did not make it under a minute round 9) or I did 7 rounds and was having to sit out the 10th minute because I did not make round 9. I know for sure that I missed at least 3 times and had to wait the next minute starting with not finishing under a minute the 3rd set. I went down 10lbs. after round 5 and still missed rounds after that due to deadlifts. Burpees and wallballs were unbroken and felt good in that rep range.
Rested about 5-7 minutes and then did 2 extra rounds on the minute (in about 43-45 seconds each) with 315#s because I wanted to end part C. with a little more intensity. 315#s would have been a better weight to use for me on this.
D. 3 x 100 meter farmers walk with a 70#/2 pood kettlebell in each hand. I did not time these, but I moved a steady pace and did not stops or put down the bells. Tough!
Snatch, cleans and jerks felt great today. I do much better with those lifts when I do reps on the minute or with a 2-position clean/snatch vs. resting 3-5 minute because it forces me to just do the movement and not over think it. A little ticked at myself for going too heavy on the DL, but the rest of the workout was great.
A:
135-137.5-145-148.5-155-160-165-171
Current max is 175#, snatch feeling much better.
B:
175-185-198-206-210-215-220-225-230
The worst part for this is no dropping bar in a globo, so bringing weight back down takes alot out of you.
C:
Did DL at 230# – back still feeling it since 3rm Monday.
Got all rounds in time cap except 7th.
D:
53# KB
66# dumbbell
75# dumbbell
Snatch: 135-165-175-185-195-205(failed once but still got 2)-215-225F on all 3 attempts.
C&J: 215-225-235-245-255-255-265-265-275F-275
DL/Burpee/WB: Completed 8 rounds in 9min. I just brainfarted and thought I was done at 9, but not sure I would have been able to complete that last round in a minute. Used 315lbs on the DL, got 5 rounds on the minute and on round 6 took about 80sec, then got 7 and 8 both right before the minute ended.
Farmers Carry: only had time for one set – 100m with 70lbs KB, put them down for a second on the turnaround.
Tough day!
Sheesh I need to break that 200# mark on the snatch. That’s big weight! Nice work
All technique man, I’ve seen the video of your snatch on Facebook, you def have enough strength.
A. 165-175-185-195-205-215-220-225
- Felt amazing on these. was able to time the last couple of sets right and nailed the 225 like a boss.
rest four minutes
B. 225-235-245-255-265-275-285-290
- this was a little lack luster. I only got 8 done because I needed to rest for more than a minute and changing the weight ate up a lot of time. but nailed all of them to say the least.
C. 3 Deads at 405#
6 burpees
9 wallball 30# ball.
- yeah so I made an uh oh with this one. got 4 rounds and I couldn’t complete it in the allotted time. so I kept going the best I can and just made this one into an amrap of sorts. ended the total with time with 7 rounds total.
- Had to teach so couldn’t throw in the farmers walks.
Bossly numbers dudE!
D.
farmers carry
3 x 100m with 2 88# KBs
Niccee. Playing college ball, ‘optional’ always meant ‘manditory’
A)
115-135-145-155-175-185-195 (for one)-195F
B)
Stayed at 195Ib for all 10. Body and mind weren’t aligned.
C)
415 for one round. Put the small man aside on my shoulder, then dropped down to 365Ibs. Did only 3 rounds but had to kill the WOD early. Nice road trip.
Got to destination and the workout of the day was Diane. Rx’d in 3:04.
A: 135 -> 185, then 2 misses at 195. (205 PR)
B: 195 -> 245
(tore a big deep callus on the last clean, pretty weird, I haven’t torn in at least a year and take good care of my hands. Probably too much chalk I guess.)
C: Completed all 10rd at 225 (slowest round ~53s)
Had to take the DL real easy and finger grip the bar. Was planning on 275-315 but just could not grip the barbell right with a big tear.
D: No time for D today but was looking forward to this. We just got some Rogue farmers handle and I want to put them to good use. I may make this one up this weekend if it’s nice out.
A) Snatch Pull triples from floor – 135 – 195. Going for Prolo Therapy on my shoulder next Wednesday…looks like a suspected tear in my infraspinatus and teras minor.
B) Squat Clean only – 195 – 255 missed 260
C) Rx’d with 275 DL no misses. Each round was about 45secs. Great hit.
A) 155.
B) 225 for last 4 rounds.
C) I need extra work on my DL, so I went a little heavier than I should with 295. First 3 rounds straight through, then took some extra time after that. 7 rnds+ 3 dl’s.
D) Didn’t have room to walk with the handles, so I did static holds.
40sec @405
40sec @445
33sec @485