01.12.2021

Warm Up
10-8-6-4-2
sprawls- burpee no push up
shoulder taps
tall kneeling to standing - half reps each side (4 right, 4 left)
glute bridges


Mobility
wall slide lift offs x 15
prone swimmer x 1:00
sots press with PVC x 5 for 3 sets


Strength
snatch day 2/8
A. 6 sets of 2 reps
1 rep = 1 high hang snatch + 1 above the knee hang snatch
set 1-2 @ 50%
set 3-4 @ 60%
set 5-6 @ 65%

B. 6 sets of 2 reps
halting snatch deadlift- pause at the knee
start at or near your 100% 1 RM snatch

At Home Strength with PVC

2 full rounds:
3 sets of 5 snatch press in the receiving position
2 sets of 10 PVC hang muscle snatch
20 reps PVC platter squats

WOD
"Viking"
For Time
40 wall balls 20/14
40 C2B pull ups/ pull ups/ring rows
40 wall balls

OR
2 rounds
20 wall balls
20 C2B pull ups/pull ups/ ring rows
20 wall balls

OR
4 rounds
10 wall balls
10 C2B pull ups/pull ups/ring rows
10 wall balls

OR

at home version

4 rounds

10 DB thrusters 20#

10 push ups

10 DB thrusters 20#

01.04.2021

Warm Up
3 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds


Mobility
PVC prone lift offs x 10
standing hollow pull downs x 15- use the orange or black band
wrist twist grip strength x 12/side https://youtu.be/eho-pJSYTQE

Strength
snatch week 1of 8
A. high hang squat snatch - 6 sets of 3
1-2 @ 50%
3-4 @ 60%
5-6 @ 65%

B. halting snatch deadlift- 6 sets of 2
build from 65% to 90%

PVC strength at Home

3 sets of 5 snatch press in the receiving position

2 sets of 10 PVC hang muscle snatch

20 reps PVC platter squats

WOD
"Fit in 9"
9:00 AMRAP
21 wall balls 20/14
15 deadlifts
9 burpees over the barbell

barbell recommendations
RX 225/155
Inter 185/125
Sc 135/95

At Home Version

"Fit in 9"

21 single DB thrusters

15 dual DB deadlifts

9 burpees over the DBs

07.06.18

Warm Up:2 rounds:

2:00 bike or row 10 DB front racked lateral step ups

5 each side MB side toss to a partner

5 each side DB snatch

Mobility:

Ultimate ankle mobility: https://www.instagram.com/p/BijtvOaHrJS/?taken-by=marcusfilly try these 4 exercises with 6-8 reps each side - Weighted ball on knees for 1-2 mins - Squat internal rotation with plantar flexion - Cossack squat with ankle variation - Standing ankle rotations

Banded shoulder warm up: - https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university

Skill: snatch pauses all at :02-:03 pause

Segmented Power Snatch https://www.catalystathletics.com/exercise/419/Segment-Power-Snatch/

3 sets of 2 reps @70-75%

Slow Pull Power Snatch https://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/ 3 sets of 2 reps @70-75%

Halting Snatch Deadlift https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/ 3 sets of 2 reps @ 80-90%

WOD 12:00 AMRAP 3 power snatch 115/85 6 bar facing burpees 12 alternating pistol squats