8/2/14

CS Activation

+

A. Power Snatch x1 + Squat Snatch x1 - 7 TnG sets of the complex building to 165#; rest as needed

95,115,125,135,145,155,165

Felt the best I've felt on snatch in a while

B. 3 pause Snatch Deadlift (pause up/down) - 5 x 3; rest 2min (moderate-heavy, straps, perfect positioning)

165, 185, 205, 205, 205

+

1-2-3-4-5-4-3-2-1

Power Snatch @ 155#

Muscle-up

Bar-facing Burpee

Time: 13:03

Didn't want any misses. Missed 5th rep on 5 set, 3rd on 2nd 3 set and missed the last rep 2x before hitting it. Preston said I hit the first rep but I didn't count it cuz I don't think I stood all the way up before I lost it. So that cost me 40 seconds. All mu ub. I feel like I've done this before, do u have my previous time, or the date that I did it?

+

IS Strength

6/23/14

A. Snatch Balance from blocks - 4 x 3; rest 2min (heavy across, drop & reset every rep)

145, 165(failed on 3rd and did another), 175, 185

Been so long since I've done these. If say the 3rd rep was deteriorated each time, more ride down than drop under, ESP 185.

B. Snatch DL @30x1 - 3 TnG reps on the min for 10min @ 105% of snatch 1RM

210

Preston cued me for chest up and really fixed my pull. Feel R g. Med and QL

C. Sotts Press - 4 x 3-5; rest 90sec (mod-load, vertical torso/position focus)

Olys with just bar and index on ring. Tried moving up to 10s but couldn't keep position. Shoulders real tight too. Had to stand up after each press to lower bar back down.

+

400m 2arm 55# Plate Waiter Carry (ribs in)

6:32 with 5 drops

Feel like I'm getting more TS extension and less rib flare and low back hyper ext than 3 weeks ago

400m 2arm 53# Farmer Carry (thumbs out)

4:51, 2 drops

6/17/14 am

A. Snatch Grip Bnk Push Press from blocks - 4 x 3; rest 2min (heavy across, drop & reset every rep)

195

On 4th set tried 215, got 2 out of 5 reps.

B. Snatch DL @30x1 - 3 TnG reps on the min for 10min @ 100% of snatch 1RM

200

Def felt low back being worked.

C. Sotts Press - 6 x 3-5; rest 90sec (mod-load, vertical torso/position focus, move hands in each set)

Did bar first set then 65# for rest. This is tough! First time ever doing it. Couldn't keep my heels flat or the presses. Controlling it back down to shoulder was real hard. Moved grip in to between close grip and normal grip.

9/27/13

A. Bnk Snatch Grip Push Jerk - 4 x 3-4 @31x3; rest 90sec (build to moderate, looking for perfect shoulder & hip mechanics on this, each set move grip in toward jerk grip)

135

This felt good. I really like it, changing grip to narrower each time helped ease into jerk grip OHS position. I went narrower than jerk grip for last set and had 3 good reps out of 4.

B. Power Snatch x 1 + Hang Power Snatch x 2 + OHS x 3 - in 3 rounds build to a moderate weight (focus on mechanics not speed)

95, 115, 135

It felt great to hang snatch!

C. Squat Snatch Clusters - 3 x (2 reps @ 135 every 30sec for 5sets); rest 3min b/t sets and exactly 30sec after last set before D.

This was great work. Tough. Focused texchnique. I can feel when it's wrong.

D. Snatch Grip Deadlift - 1 x AMRAP in 60sec @ 135 (start exactly 30sec after finishing last set of C)

17 reps focusing on setup and hips/shoulders rising together. Toasty low back after. 3 more reps would've really tested grip.

E. T2B - 2 x AMRAP (-3); rest 60sec

16, 14

Grip was limiting factor after the snatch DL, low back was a close second place limiter (is that a word?) after that too.

The idea here is to get your technique dialed in on A & B, challenge your CP battery on C, train your set-up position in a fatigued state on D, then challenge your grip on E.  I think this will be a  very good progression for you.

5/3/13

EMOM for 6 min
Odd - 2-4 UB Muscle-ups + 20-30 UB Double-unders
4 every set, 30 DUs every set

Even - 3-7 Strict HSPU + 20-39 UB Double-unders
2 sets of 7 and 30, last set got 3 and 16 DUs

+

A. Snatch Grip Deadlift - 5 x 5 @ 20x1; rest 2-3min (utilize straps here)
205

B. CG Bench Press - 5 x 5 @ 20x1; rest 90sec-2min
225 all sets

C. Rack Pulls above knee - 6 x 3; rest 60sec (use same weight as snatch grip dl) - set pins in squat cage to just above knee height, place bar on pins, explode the bar from the pins to extension (kind of like a clean pull)
225

+
Airdyne 10min @ Z1
+

12 Rounds (stop if wattage @ 85% falls off)
Airdyne 30sec @ 85%
Airdyne 30sec @ 50%
Avg watt: 311
Cal: 267
All 85% were 439-560
+
Airdyne 10min @ Z1

2/25/13

Training Group
AM
A. Snatch DL + Hang Snatch (above knee) - 5 x 2 (light, under 50% of 1RM)
75,75,85,85,85

B. Snatch - 2 x (1 x 75%, 1 x 80%, 1 x 85%)
145,155,165

6 Rounds of:
10 Deadlift @ 175
15 HR Push-ups
Rest 45sec between rounds
32,32,31,30,31,33

5 Rounds @ 75-80% effort; 30min time cap
400m Run
6 Strict HSPU
8 T2B
10 Hang Power Snatch @ 75#
40 Double-unders
Time: 19:54

WORKLOAD =969.2

2/13/13

A. Jerk Drills - 5 x 5 (light)
B. Hang Muscle Snatch - 5 x 5 (empty bar, minimal hip involvement, focus on "spreading the bar" at the top rather than pushing up)
C1. Snatch Dead-lift - 5 x 2 (90% of Snatch 1RM, focus on hips & shoulders rising together); rest 60sec
185

C2. Weighted Clap Push-ups – 5 x 8
(12# Weight Vest); rest 60sec
+
3 Rounds of:
150m Row Sprint
6 Hang Power Snatch @ 115
12 Burpees (open standard: hand-release + touch 6in above reach)
30 Double-unders
Rest 3min btw rounds
R1: 2:08
R2: 2:01
R3: 1:53
+
3 Rounds of:
15cal Airdyne Sprint
6 Hang Power Clean @ 185
12 hr Burpees
25 Push-ups (open standard: hand-release + feet elevated on plate)
Rest 3min btw rounds
R1: 2:36
R2: 3:01
R3: 3:24

2/8/13 AM

AM
A. Snatch DL + Hang Power Snatch (above knee) - 2 x (1 x 60%, 1 x 65%, 1 x 70% of 1RM Snatch)
125, 135, 145

B. Snatch DL - 3 x (1 x 85%, 1 x 90%, 1 x 95% of 1RM Snatch)
175, 185, 195

B. Front Squat – 3 x 3 (all sets @ 95% of heavy triple from last Friday), 3 x 1 (all sets @ 95% of heavy single from last Friday)
215, 235

Alternating every min for 14min
Odd – Weighted Pull-up x 5 (same as last week)
72# for 3 sets, 53 for 4

Even – Hand Release Push-up AMRAP in 20sec
16,16,16,17,16,16,16

9/4/12

OLYMPIC
1a. Snatch 4 x 3 @80% - 145

2a. Clean & Jerk Complex 5 x 1 – work to heavy - 165, 185, 205, 225(failed presses), 215(failed push jerk)
(1 x Clean DL + 1 x Hang Clean Pull + 1 x Hang Squat Clean + 1 x Push Jerk + 1 x Split Jerk)

STRENGTH
3a. Snatch Grip Deadlift 3 x 5 work to heavy - 205, 245, 295

Part 2
SUPPLEMENTAL
Good Morning 4 x 8 - moderate - 135


CONDITIONING
Lactate Tolerance
15-12-9
Thruster @ 95
C2B Pull-up
Time: 3:36
Rest 3min
12-9-6
Clean @ 135
Ring Dip
Time: 3:08
Rest 3min
9-6-3
Push Press @ 155
Box Jump @ 30”
Time: 3:08