PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Overhead Squats (115/75 lbs)
Rest 2 minutes, and repeat for a total of four (4) rounds.
3 position snatch 60kg 65kg 70kgr 75kgr 80kgr
500row 11/12/7/11
At 3 position snatch we must do 1 snatch with 3 stops or snatch with 3 starting positions(3 snatch)? Thanks
A. 52.5 kg and 55kg
B done with 20cal ass and 50 kg
15/16/15/15
A. 3-position Snatch
145,150,155,160,165
B. 18,19,18,16 w/500m Row
Hotel Wod
5 rounds
2 sets of
10 HR pushups
25 air squats
1 min rest
14:02
I was on pace to close out every round under 2 minutes, but I couldn’t quite hold on pace with the squats on the last set of 25.
A. 95-105-115-125-135
B. 3 rounds (shoulder was starting to tweak at end of 3rd set): 15, 18, 20 @ 115#
Good WOD! Working my way back into the hill here.
A. 125-125-130-130-135 75-80%
B. runs 1:50-1:43-146-1:50 OHS 115# 12-15-14-12
A. 95, 105, 110
B. 15, 17, 16, 16. 64 total.
Did a 20 cal bike instead of running and did SA DB thrusters.
Snatches 95 for two sets 115 for the last 3. All smooth which surprised me.
Workout was total 52 OHS at 115
A. 80#/85/85/90/95
B. 12/10/13/10
Had some small interruptions in rounds 2 and 4.
A) 55/55/60/60/60
B) rowed and #65
11/12/12/12
A. 125
B. 3 rds 48 reps total
115
115 3 position snatch
10,10,10,10 115lbs
500 meter row versus 400 meter run
A. 3-position Snatch – 55#, 65, 75, 80, 75
B. Against 3 min running clock
500m Row – 2:13 / 2:15 / 2:14 / 2:12
Max OH Squats @ 75# – 6/8/8/8
***Ran the last 2 days so switched it up to rowing. Also…wanted to be able to wear my lifters for the OH squats…can’t run well in lifters!
RX 14 reps , no rest in error
A. Snatch 125#
B. 14 reps each round
Only worked up to a 95lb snatches
Did just the bar during the workout, shoulders were feeling some discomfort.
Reps per round, 10-12-10-12
Warmup done
A. SA DB 3 position snatch @28kg (85% of 1RM divide by 2) x5 sets
B. 4sets of
400m run
Max reps of SA DB OH squats @26kg
20,23,24,26
Total- 93
C. Travis’ core workout #1
Good little push and able to do 1 handed 🙏🏻
400m runs 1’42-1’46
It’s great to see you back Al…doing all this work SA and still putting up the numbers is amazing…always so inspiring!
Thanks Candy 🙏🏻 Is going to be a long slow recovery for sure but just trying to stay motivated!
Can anyone tell me if this programming runs in cycles to focus on different things?
I feel like the last cycle focused on power and this one is more of endurance and stamina.
Yea there was a deadlift cycle that finished around Xmas working up to a new 1RM. Snatch and c&j get cycled pretty regularly as well to build up to a new 1RM