06.13.2022

Warm Up
2 sets
50m skipping
10 each side plank shoulder taps
5 barbell sotts press to stand
5 behind the neck press to overhead squat



Strength
A. Every 1:30 for 5 sets
snatch grip push press + snatch grip push jerk + snatch balance
40-45-50% then last 2 sets 50-60%

B. Every 1:15 for 5 sets
snatch + OHS
set 1-2 @55-65%
set 3-4 @65-75%
set 5 @75-85%

WOD
"What you did in the dark"
10 rounds for time
1 squat snatch
3 power clean & jerk
15 DUs or 30 SUs

RX 135/95
INT 115/75
SC 95/65

04.01.2021

Warm up
2 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up


Mobility- snatches
deep squat progressions x 5
standing banded hollow I Y x 10 reps https://ppp.thebarbellphysio.com/exercises/176777

then with 2.5 or 5# plates
https://www.instagram.com/p/CHn3VoLHd-2/
3 sets of 10 reps each exercise
▫️Keep shoulders pushed down, ribs tucked under, and midsection expanded (push lower abs and obliques out)
▫️I do both pronated (palms down) and neutral grip for most of these exercises to target different muscles
▫️Minimal rest but move as perfectly as possible


Strength- fast speed
5 sets of
1 snatch grip push press
1 snatch grip push jerk
1 snatch balance
set 1- 40%
set 2- 45%
set 3- 50%
set 4- 55%
set 5- 60%

Strength- OHS- load
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%

WOD
"Responsibilities"
9:00 AMRAP
5 power snatch 135/95 95/65 75/55
10 HSPU or 10 box piked hspu
15 abmat sit ups

03.10.2021

Warm Up
3 sets
100 single unders
12 landmine single arm upright row/side https://youtu.be/8GBibrvgQEo
12 landmine meadow row/side https://youtu.be/e-c4gMcqdyw
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Mobility
2 sets
banded Ws x 15 reps
banded external rotation and press x 10/side
full can exercise x 20 reps- use lighter DBs
https://www.youtube.com/watch?v=7R-cZYyhtI0
2:43 is the banded W
4:21 full can
9:00 external rotation


Strength
5 sets of
1 snatch grip push press
1 snatch grip push jerk
1 snatch balance
set 1- 40%
set 2- 45%
set 3- 50%
set 4- 55%
set 5- 60%


WOD
"Bestseller"
15-10-5
power snatch 115/75 95/65 75/55
30-20-10 bike cals
OR
42-28-14 row cals


cool down
30 seconds each side low dragon
30 seconds each side child's pose with lat stretch
1:00 seal pose