Workout of the Day
A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
Box Jump x 10 reps
(quick cycling, hips open with feet on the box – practice cycling this standard)
B.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.
C.
Four sets of:
Snatch x 5 reps as quickly as possible
Rest 2 minutes
Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.
Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)
D.
For times:
25 Pull-Ups
Rest 30 seconds
20 Pull-Ups
Rest 30 seconds
15 Pull-Ups
A. Done
B. 125/135/145/155(Fail second snatch)/ 155
C. All sets done with 135# & 15 seconds each round
D. 47seconds /1:15/ 52 seconds – I really need to work on pull ups
A.
Double Unders: 50, 50, 50
TTB: 12, 12, 12
Box Jumps: 24″, 30″, 30″ All UB felt quick and efficient
B.
Built up using 3 position, 2 position, then singes from the floor. Tried to make bigger jumps than usual. Felt really good, I think things are improving!!
3 position: 115, 165 2 position: 185, 205 Singles from floor: 215, 225(f) 225(f)Went back down for a couple 2 position snatches at 195 after dropping 225 on my neck
C.
Skipped due to all of the barbell cycling this weekend
D.
Didn’t keep times of each set. All sets were UB, could have been a little quicker and more efficient. I think I’m feeling the weekend a bit.
Hit some 1k rowing intervals with Noah also
A. 50×3/12×3/24 inches all were quick better when i looked straight ahead.
B. 95/115/135×2 worked on halting snatch to a hang as well
C. 75 13 seconds/95 16 seconds/115 18 seconds/ 115 failed 5th rep
D. all UB
(1st competition this Saturday so i am resting Thursday Friday and practicing movements for it. planning on trying my absolute hardest and when they ask what my programming is ill say INVICTUS! Thanks with the programming so far
Workout of the Day
A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
Box Jump x 10 reps
(quick cycling, hips open with feet on the box – practice cycling this standard)
UB everything
40 DU
10 T2B
10 BJ
B.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.
185/185
205/205
215/215
225/225
245/245
C.
Four sets of:
Snatch x 5 reps as quickly as possible
Rest 2 minutes
Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.
Went to heavy
29 sec. at 185
23 sec. at 135
22 sec. at 135
20 sec. at 135
16 sec. at 135
obvioulsy did not scale this right.
D.
For times:
25 HSPU
Rest 30 seconds
20 HSPU
Rest 30 seconds
15 HSPU
26 sec.
15 sec.
9 sec.
Sub for PU with HSPU bc of bicep
C. programed by my bro Chad Augustin
800/400/200
25 KB swings 53lbs.
75 DU
Time 12:10
245lbs. Snatch x 2 reps
http://www.youtube.com/watch?v=Eym_KQ1y-gE
A) Double Unders: 50/50/50
Toes to bar: 12/12/12
Box Jumps: 10/10/10
B) 55/60/65/70/75# (all sets felt strong)
C) :17 @ 35#/:18 @ 45#/:19 @ 50#/:21 @ 55# (missed it by a second)
D) 1:04/1:00/1:00 (all kipping; need to work on efficiency)
A.50/50/50 (44 UB in 3rd set+ PR)
B.63/73/83/93/93
C.53/63/73/83
D :49/:61/1:09
Rowing class: 10x250m negative sprints
Just worked on snatch technique instead of program
3x 3 rep 65lb high hang snatch
EMOMx12 : halting snatch DL + high hang snatch, all at 75lb. Tried to focus on finishing and fast turn over.
No pull ups due to double tear on Friday, will do later this week.
A. DUs- 50/50/50
T2B- 15/15/15
Box jumps- 24in
B. 135, 155, 165, 175, 185 – things felt good and quick today.
C. 5 squat snatches – 135/:16, 140/:17, 145/:17, 150/:15 – I started feeling really efficient with these.
D. Pull-ups
25/:27
20/:23
15/:20
A. 3 sets of 50 DU unbroken; 15 t2b (trying to stay on the bar the whole time); 10 box jumps @ 30″
B. 75/85/95/105/115
C. 65# 11.9s/75# 10.7s/85# 12.2s/95# 13.1s
Tried one round at 105#, since 95 felt so good, and only got 4 reps in 20s. Whomp whomppp
D. 38s/30s/22s
A.Completed full reps
B.155,165,185(1.F.1),185,195
C.All Power Snatch: 135:10sec,155:12sec,165:13sec,185(1.1.1.F.1):22sec
D.One sec per rep all three sets.
A) Complete 50/15/10
B) Snatch 1.1: 105, 115, 125, 135, 135
C) 4 sets of Snatch x5 under 20secs:
85 @16secs, 95 @ 17 secs, 105 @ 18 secs, 115 @ 19 secs
D) 25 pull-ups: 26s, 20 pull-ups: 23s, 15 pull-ups: 17s
pull-ups unbroken
A. Completed 50/15/10 of each for 3 rounds all unbroken.
B. Completed the 5 round at 205. Felt heavy, but good mechanics paid off and it felt stable in the catch.
C. All sets unbroken except last 3 reps on the 15 set. FAIL.
A. Completed 50/12/10.
B. 135, 155, 175, 185, 195. Felt good and I was happy.
C. 115/12s, 135/12s, 155/13s, 165/14s.
D. Skipped… I was sore and ran out of time
On Part B, what does the 1.1 actually mean?
Sorry, I’m a newbie to the website…
Thanks