PERFORMANCE

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Snatch Barbell Complex

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)

Read: Why We Cluster (the 1.1 above)

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
3 Snatches (135/95 lbs)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Against a 2-minute running clock, complete as many reps as possible of:
10 Tempo Goblet Squats @ 21X1
15 Dumbbell Push Press
Max Reps of Alternating Single-Arm Devil’s Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets.

When the running clock reaches 35:00, perform the following…

Three sets of:
Dumbbell Gorilla Rows x 8-10 reps each arm
Rest 30 seconds
Dumbbell Floor Press x 8-10 reps
Rest 30 seconds
Dumbbell Farmer’s Hold Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

guest
31 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Denis Nagahama
Denis Nagahama
December 15, 2020 8:10 am

Wod:

Modificado

9 Strict Pull Up
6 Strict HSPU
3 Muscle Snatch 85lbs

Janelle
Janelle
December 14, 2020 9:04 pm

A. 65, 75, 85, 90, 95, 100, 105, 110, 115 (1 fail got it second try), 120 x 1. Missed 1, got 1, missed 1. 120 is matching my PR. B. My flippin’ elbow is acting up again and it’s exterior this time, so strict pulling hurts like a b^%ch ATM. Want to be able to do the Open this year, so trying to not completely destroy it. So I scaled to pulls ups from a low bar with feet on a bench. SHSPU – all UB which makes me happy! Snatch – @ 95 singles. 4 + 15 +… Read more »

Luke Tipton
Luke Tipton
December 15, 2020 10:50 am
Reply to  Janelle

From what I have read it appears that rest is the only way to treat for the tendonitis or tennis elbow. Unfortunately it looks like this can take up to 6 months or more. Mine started as tennis elbow in July and became worse with pitching to 11-year old Little Leaguers through the fall. Last night the acute pain started right on the ball of my elbow (even though the outside of the forearm/elbow is still sore), especially when I was dropping the weight from overhead. My theory is that I has hyperextending and/or catching the snatches poorly due to… Read more »

Luke Tipton
Luke Tipton
December 14, 2020 7:19 pm

A. E90”OM for 10 sets
Snatch x 1.1
115,125,135,145,155,160,165,165,165,165

B. 9’ AMRAP*
9 185# back squat
12 V-ups
15 Box Jumps
4 rounds
*elbow kind of blew up after snatches so I modified to hopefully be able to use arms again sometime this week.

Last edited 10 months ago by Luke Tipton
Janelle
Janelle
December 14, 2020 9:05 pm
Reply to  Luke Tipton

I feel your pain! Great sub. ??

Logan Harris
Logan Harris
December 14, 2020 4:46 pm

A. Worked up to 155# (failed at 165#)
B. 4 + 2 (snatches were heavy – failed first two attempts with a bad catch).
Fun workout!

Mike Slagle
Mike Slagle
December 14, 2020 1:38 pm

A. up to 135. Snatches felt great today!

B. done with 44 lb kb zpress and 115 lb snatches
6+3

C. Travis’s core workout 6. It was good to have some extra time to get one of these in. It hurt though!

Janelle
Janelle
December 14, 2020 9:06 pm
Reply to  Mike Slagle

Great work Mike!

Christopher Capozzi
Christopher Capozzi
December 14, 2020 12:46 pm

A)
Muscle Snatch – 95 / 115 x 2 / 125 x 2 / 130 x 2 / 135 x 3 (135 = PR)

A few shaky reps @ 135# – but happy to get 6 reps at this weight.

B)
@ 125# with kipping HSPU – all else Rx

4 rounds and 15 reps

Pull Ups – UB / 5-4 x2 / 4-3-2 / 4-2-1-1-1
Kipping HSPU – UB
Snatch – missed 2 reps… 115# would have been a better choice

Janelle
Janelle
December 14, 2020 9:06 pm

Great work Chris!

Candy Olkey
Candy Olkey
December 14, 2020 11:10 am

A. Snatch x 1.1 55#, 60, 65, 70, 75, 80, 85, 90, 95, 100 (1# PR) **Welcome to the 100 club Candy! Wow am I happy with this…I’ve been trying so hard to hit 100# and today the first rep just went up so smooth I was under the bar with it overhead before I realized it…had to tell myself to stand up! The second rep was not so easy or pretty..had to chase the bar out front. B. AMRAP 9 Min – 2R + 15 reps 9 Strict Pull Ups – 4/3/2 all sets 6 SHSPU – Pike off… Read more »

Al Fraser
Al Fraser
December 14, 2020 1:14 pm
Reply to  Candy Olkey

Nice work on a new PB Candy!!! ?️‍♀️

Mike Slagle
Mike Slagle
December 14, 2020 1:39 pm
Reply to  Candy Olkey

Congrats on a new PR!! It’s awesome to cross those kinds of benchmarks 🙂

Mugu
Mugu
December 14, 2020 1:40 pm
Reply to  Candy Olkey

Great job!!!

Janelle
Janelle
December 14, 2020 9:07 pm
Reply to  Candy Olkey

Nice! Congratulations!

Thomas Lopez
Thomas Lopez
December 14, 2020 9:35 am

Warm up ✔️
Snatch up toi 80kg but only one in last 2 sets
Workout : 6+8 pull up. TnG on Snatch, I can’t drop in my garage. Pull up are the hardest part.

Candy Olkey
Candy Olkey
December 14, 2020 11:06 am
Reply to  Thomas Lopez

Super fast Thomas!!

Mugu
Mugu
December 14, 2020 9:31 am

Got all the signs and symptoms of Covid last two days. Getting tested today.
Let’s see how it goes.

Hopefully this programming has made my lungs strong enough.

Stay strong and lift heavy everyone!

Candy Olkey
Candy Olkey
December 14, 2020 11:06 am
Reply to  Mugu

So sorry to hear this Mugu…keep us updated please..feel better soon!!

Al Fraser
Al Fraser
December 14, 2020 1:19 pm
Reply to  Mugu

Stay strong and get well soon Mugu ??

Jeremy Hammock
Jeremy Hammock
December 14, 2020 9:07 am

Snatch 1.1
95-125-125-135-135-155-155-165-175-175
Miss last set

9 min amrap
9 spu
6 shspu
3 power snatch 135

4 rounds

Janelle
Janelle
December 14, 2020 9:07 pm
Reply to  Jeremy Hammock

Great work Jeremy!

Antonio Galvañ
Antonio Galvañ
December 14, 2020 7:21 am

Hi,

I got some doubts with this training; regarding Performance part, when you indicate “Snatch” in A as in B, you mean squat snatch, or power instead? Also, when there are no percentages (A part), is it by feeling?

Thanks a lot!

Antonio Galvañ
Antonio Galvañ
December 16, 2020 1:23 am
Reply to  Michele Vieux

Thanks Michele, all clear now! You guys are doing an impressive job, I’ve tried several training plans throughout many years and this is the one I like the most.

Greetings from Spain!☺️

Al Fraser
Al Fraser
December 14, 2020 6:10 am

Warmup done

A. Every 90 secs Snatch x1.1
Worked up to 65kg

Pleased with that as it’s at least 6 weeks since I’ve snatched, and my 1RM is 66kg

B. AMRAP 9 mins
9 strict pull-ups
6 HSPU’s
3 Snatch @61kg

6rds

I was very close to dropping down to 50kg as 61kg is getting close to my 1RM and thought I’d struggle, but then decided just to get on with it and see what happens and I was glad I did!!

C Travis’ core workout #6

Candy Olkey
Candy Olkey
December 14, 2020 11:04 am
Reply to  Al Fraser

Fantastic work Al…it’s always a great feeling when pushing yourself turns out for the best!

Al Fraser
Al Fraser
December 14, 2020 1:16 pm
Reply to  Candy Olkey

Thanks Candy!! ?