10.31.2023

Strength- take 15:00
Snatch complex- build to a heavy complex for today
snatch + hang snatch + overhead squat
*compare to 10/19
 
WOD
"Hang Time"
7 rounds for time
14 cals row
7 hang power snatch 75/55  45/35

10.19.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
Snatch Complex
Take 10:00 to build to a heavy complex of
snatch + hang snatch + overhead squat
then
pick one of the three movements and complete a 4:00 EMOM
3 reps of your movement at 60% of today's heavy complex load


WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75  95/65  75/55

10.13.2021

Warm Up
2 rounds
2:00 choice cardio
10 Russian baby makers
20 plank to alternating toe touch
5 deep squat progressions


strength
A. snatch complex
2 sets warm up- light load, work positioning
4 sets building load starting at 60%
high pull + snatch + OHS

B. 6:00 EMOM
1 squat snatch- pick up where you left off on part A

WOD All Posts • Instagram
#justabar
4 rounds for time
10 high pulls- from the tall clean position
10 tricep extensions- standing
20 hang power clean
20 push press

03.02.2020

Warm Up
2:00 Bike or Row
10 x shoulder extensions on parallettes
30-45 seconds pec opener on foam roller- lay with roller vertical on the spine and open up chest by dropping the arms in a touchdown pose to the sides of the roller
2:00 Bike or Row
30 seconds prone plank with forward reach
30 seconds prone plank with lateral reach
1:00 Bike or Row
PVC pass thrus x 15
PVC OHS x 15


Mobility
Lat eccentrics- slowly lower PVC overhead and hold for 1-2 seconds x 10 reps
Squat Y's x 10 reps (5 each side)
OHS eccentric isometrics x 10 reps @ 33X1


Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
 
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth




Skill: snatch complex
Every 2:00 for 5 sets perform one complex starting at 60% and building with good form

1 power snatch
1 hang power snatch
1 squat snatch
1 OHS- hold at the bottom for 3 seconds


WOD  (15:00)
3 rounds
3:00 of work, 2:00 rest
25 burpees
max reps back squat
135/95 115/85 95/65




March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

12.03.18

Warm Up
2 rounds of:

300m row or bike
Band Pull Aparts x 20 reps
Single Leg Hip Bridge x 10 reps per leg
Prone Plank Hold x 30 seconds
then...


Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps

then...


Glute Activation series- one set of 10 reps each

https://www.instagram.com/p/BmwtGtUnhn1/
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: snatch
A.2 sets of:
Press in Receiving Position x 5 reps- super light bar or PVC

B. Snatch Complex 5 sets
high hang snatch + hang snatch + low hang snatch (below knees)
set 1: 55%
set 2: 60%
set 3: 65%
set 4: 70%
set 5: 70-75%

WOD
12:00 EMOM
min 1: 20 DUs or 40 singles + 2-3 strict pull ups or hardest ring row
min 2: 20 DUs or 40 singles + 8 push ups
min 3: 10 thrusters 75/55 or 45/35- should be unbroken

10.26.18

Warm UP
3 rounds- good positions- build load
10 goblet squats
10 (5 each side) RDLs
10 push ups

Mobility:
RRL- reach, roll, and lift in the child's pose position- arms out- first reach, then roll hand open, then lift arm

Banded pull aparts- 10 x horizontal and 10 x overhead

Wrist stretches x 15 seconds each position


Skill: snatch

warm up with this complex
4 sets at 35% 1RM snatch
1 snatch pull + 1 hang squat snatch + 1 squat snatch

then..
Every 90 seconds
2 reps snatch pull + 2 power snatch + 3 OHS
set 1- 60%
set 2- 63%
set 3- 66%
set 4- 63%
set 5- 66%
set 6- 69%

then..
4 sets of 2 reps snatch lift off https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
set 1-2 @ 85%
set 3-4 @ 90%


WOD
7:00 AMRAP
2 rope climbs
5 OHS 115/75

08.30.18

Warm Up:
2 Sets:
Row 300m
20sec Single Leg Wall Sit/leg
2 Turkish Get Ups/arm

Two sets of:
Pass Thrus in a Squat x 10 reps
T-Spine Pulse on bench x 30 seconds

Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Power Snatch x 3 reps
Overhead Squats x 3 reps with a 2 second hold at the bottom
Snatch Balance x 3 reps
Snatch x 3 reps


Pre WOD
Snatch Complex1 rep snatch lift off
1 rep snatch high pull
1 rep slow pull power snatch ( 3 secs to the knee)
1 rep segmented power snatch (pause at the knee)
1 rep power snatch

complete 5 sets of the complex at 65-75% 1RM snatch

then...


WOD
For max load, in 3 minutes:
5 Snatches
WOD Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
Example: declared 120# and made 5 successful lifts out of my 6 tries. My score = 600