Workout of the Day
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Run

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Noah Timpano
Noah Timpano
January 27, 2015 9:38 pm

3 sets of 115
2 sets of 120 (felt like I was doing a decent job of getting under the bar)

1:1 work/rest ratio
2:47, 2:39, 2:38 (experimented with different approaches to the bar each round)

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Michele Vieux
January 28, 2015 7:27 am
Reply to  Noah Timpano

Which approach worked best?

Noah Timpano
Noah Timpano
January 28, 2015 9:28 am
Reply to  Michele Vieux

Just trying to do as many as possible to start and then pull singles. I thought if I tried just doing singles I could run better but it didn’t make a difference.

Jason Rahm
Jason Rahm
January 27, 2015 7:15 pm

M, 33, 222#
A.) All @ 135lb
B.) Done alone, as written. Realized while gutting out the last 100m of the last run I forgot the whole 1:1 rest so I did it straight through, 14:16

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Michele Vieux
January 27, 2015 8:17 pm
Reply to  Jason Rahm

Yikes! Well, you made it! How did it feel?

Jason Rahm
Jason Rahm
January 28, 2015 6:47 am
Reply to  Michele Vieux

I was happy with my pace, cleans were singles with a couple breaths between them. I started experimenting with Heart Rate Variability the last week, both that and my body definitely say rest day today.

Chad Pool
Chad Pool
January 27, 2015 6:58 pm

A) still not comfortable with this movement, but I’m getting better. I got a little ahead of myself the first set.
165 x 1,f,1,1
155
155
155 x 1,f,1,1
155
B) Did this with my wife as my partner. She scaled I was Rx. Total time: 18:54 my splits where…
1) 2:35
2) 2:41
3) 2:45

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Michele Vieux
January 27, 2015 8:15 pm
Reply to  Chad Pool

Nice work, Chad. Just note on Part A. A miss still counts toward your reps in the strength portion. But, a miss never counts towards reps in conditioning. 🙂

Chad Pool
Chad Pool
January 27, 2015 10:01 pm
Reply to  Michele Vieux

Sounds good. Thanks for the help!!

Andy M.
Andy M.
January 27, 2015 5:36 pm

A. SN 135-140-145-150-155(1)-155(1)-145
B. 3 rds at 1:1 work/rest
10 x PC (185)
15 x burpees – slight mod with the injured foot, prob should have gone 20 reps (still hurt though)
1:44, 3:12, 2:56 – started missing reps and resting on PC.

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Michele Vieux
January 27, 2015 8:14 pm
Reply to  Andy M.

Alright, Andy!

Todd E.
Todd E.
January 27, 2015 2:26 pm

A. All sets at 135, working form today.
B. 2:40, 2:53, 3:15 Rx

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Michele Vieux
January 27, 2015 8:14 pm
Reply to  Todd E.

What’s your weakness in the snatch?

Todd E.
Todd E.
January 27, 2015 8:37 pm
Reply to  Michele Vieux

Receiving the bar low enough. I Thought my issue was more mobility in the whole which is probably part of it, but the more my training partners watch they tell me I always power snatch and then drop in the hole. So today I did a lot of tall snatches. Seemed to help a lot but as soon as I went from the floor I ripped it to high again.

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Michele Vieux
January 28, 2015 7:28 am
Reply to  Todd E.

Keep hitting the skill work – tall snatches and snatch balance. Or you could make yourself do 100 burpees every time you power snatch…

Todd E.
Todd E.
January 28, 2015 8:28 am
Reply to  Michele Vieux

100 burpees!!!! Ouch, yeah that would definitely be enough motivation.

Mike
Mike
January 27, 2015 1:47 pm

AM
Shoulder/Hip Mobility
Crossover Symmetry (Activation)
A: subbed KB snatch (no swing, alternating hands) @ 70lbs
B: subbed sandbag ground-to-shoulders @ 123lbs. Round times: 5:35; 6:08; 6:18…Recovered 5min, then 4min.
__
PM
Double under Practice
Hip/Glute/Psoas Mobility
Crossover Symmetry (Plyometrics)

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Michele Vieux
January 27, 2015 8:13 pm
Reply to  Mike

“Iron Scap Mike”!

Mike
Mike
January 27, 2015 8:32 pm
Reply to  Michele Vieux

I’m a man on a mission…Hey the actual bands came today. I was using voodoo bands at first but the resistance is way different. I can already tell that I made a good decision to shell out for the real thing…

Trine Petersen
Trine Petersen
January 27, 2015 12:42 pm

A: 60#, 65#, 70#, 75#, 80#.
B: 12:23 with 85#. Subbed 400m row for the run since it was raining to much in Denmark today.

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Michele Vieux
January 27, 2015 1:29 pm
Reply to  Trine Petersen

Come back to SD! It is 75 and sunny. 🙂

Trine Petersen
Trine Petersen
January 27, 2015 2:00 pm
Reply to  Michele Vieux

Believe me, I can’t wait to go back!! 😀

Greg
Greg
January 27, 2015 12:25 pm

Had a ‘snowstorm’ in the northeast today…the gym was closed. Did 10 rounds for time of 10 pushups, 10 sit-ups. 5:32. Really wanted to do today’s workout too! Would you recommend doing the above tomorrow, or stick to the schedule you guys provide?

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Michele Vieux
January 27, 2015 1:29 pm
Reply to  Greg

You can do it tomorrow! We just mix around the movements each week so they don’t fall on a certain day each time ensuring nobody misses out on anything.

Anthony
Anthony
January 27, 2015 1:41 pm
Reply to  Michele Vieux

Same workout – 8:10.

Tweaked my right foot. Hopefully just a sprain although I did hear it pop. Going to the gym tomorrow. Looking for some helpful ideas while I’m recovering.

I need help modifying the workouts. Greg wants to do today’s tomorrow. I may be okay, but if I had to modify what do you suggest?

Mike
Mike
January 27, 2015 1:49 pm
Reply to  Anthony

You could try this for recovery… MWod with voodoo band ankle compression.

https://www.youtube.com/watch?v=drTxhTcvLgU

Ivan
Ivan
January 27, 2015 8:17 am

A. 30kg/40/45/50/55(faild last rep), 50kg was my 1RM! 🙂
B. Ran on broken treadmil so couldnt go full speed.. 3:30,3:15,2:55

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Michele Vieux
January 27, 2015 11:46 am
Reply to  Ivan

Did you run so fast that you broke it? Way to crush Part A!

Ivan
Ivan
January 28, 2015 1:34 am
Reply to  Michele Vieux

Nope, i just go to gym where pretty much every thing is in bad condicion haha

Jeremy R
Jeremy R
January 27, 2015 7:33 am

A. 5×155 picked a moderately hard weight for me and kept it constant.
B. 13:52 Rx. No partner so I rested the same amount of time it took me for the round. 2:35, 2:46, 2:50

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Michele Vieux
January 27, 2015 11:46 am
Reply to  Jeremy R

Great job, Jeremy!

Aaron Lesher
Aaron Lesher
January 27, 2015 5:48 am

A. 115/125/125/135/135 – Snatches felt really good today. Snapped under the bar, felt pretty light. Ankle is pretty much 100% so I have my speed back.

B. 1) 4:57 2) 5:56 3) 5:38 – rx’d cleans, subbed 500m row for run. Cleans were super slow!

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Michele Vieux
January 27, 2015 11:46 am
Reply to  Aaron Lesher

Great news on the ankle!

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