Monday, 082415

  
Mike & Nick – congrats on your placement this past weekends Team Comp 

De-Load Week

A. Snatch 1×3@60%, 1×3@65, 1×3@70%

B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch. 

C. SqT Program Week 4

Back SqT

1×8 @65

1×8@70

1×6 @80

1×6 @85

Front SqT

1×5 @70

1×5@75

1×5@80

1×5@85

D. EMOM x 10 

8 kb Swings (heavy) + 8 burpee touch’s 

E. Assistance Work 

2 x (each arm) KB rotational stretch x 10 reps each direction

*laying on your back on ground, arm  up in air locked out, 10 twists internal and external 

**will post video to group of this in the am 

2 x 1 min armbar stretch’s with KB

3 x 1 min Standing Hamstring Stretch (standing up on box, holding KB and relax fwd letting kb fall – start light first time doing stretch and for these 3, 1 minute sessions) 

3 x 12-15 plate side raises, to overhead, rotating shoulder as you reach up and rotate back as arms come down 

3 x 1 min weight plank hold (heavy)

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Running Program

for the Week; down to 2 sessions for a while

First Session
1. 4 x 40m. These are fast and smooth. Work on reaction off the line.  Recovery is a walk back to the start line plus an extra 30 seconds. 
2. Easy 2minute run on grass
3. 4 x 40m. Same rest period. If you need more take it. 
4. 10min run with a 10sec surge every minute. 
5. Cool down 

Second Session
1. Warm up and drills. 
2. 5 laps on the track. Push the pace on the straights and easy on the turns. Focus on the stride rate and length even on the easy turns. 
3.  5 x 20yard Burpee broad jumps. These should be for quality(height and distance). 
4.  400m for time. Benchmark Test
5. Cool down 

8 thoughts on “Monday, 082415”

  1. Janelle Oloughlin

    A. Snatch 1×3@60%, 1×3@65, 1×3@70% (35kg, 40kg, 45kg)

    B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch. (stayed at 45kg and worked form – felt good today)

    C. SqT Program Week 4

    Back SqT

    1×8 @65:72kg

    1×8@70:78kg

    1×6 @80:89kg

    1×6 @85:94kg

    Front SqT

    1×5 @70: 65kg

    1×5@75: 68kg

    1×5@80: 72kg

    1×5@85: 77kg

    D. EMOM x 10 : 7+7 (1), 6+6 (7), 5+5 (2) – 1st time w 70Lb KB, def a game changer! Super tough for me, but was a mental win to get through it at that weight.

    8 kb Swings (heavy) + 8 burpee touch’s

  2. A. Snatch- 145#, 160#,170#

    B. Snatch+ HS- 185# x2, 190#, 195#

    C. Squat
    BS- 1×8 @ 255#, 1×8 275#, 1×6 315#, 1×6 335#
    FS- 1×5 245, 1×5 260, 1×5 280, 1×5 295

    D. EMOMx10 8 KBS 80# +8 Burpees

    E. Assistance being done now.

  3. mickey kilmartin

    A-done
    B- done
    C- back squats done
    Front squats done but failed last set on 3rd rep @300 legs were roasted
    D- EMOTM done at 70# heaviest we got
    E- assistance done
    F- did 15 minute run test today as well

  4. Still staying away from snatch due to shoulder.
    A.Clean instead of Snatch
    1x3x75k, 1x3x80k, 1x3x86k
    B. Clean+Hang Clean
    4x1x100k
    C. Back squat
    105k, 114k, 130k, 138k-took 2tries
    Front Squat
    107k, 114k, 121k
    D. EMOM10 done
    E.
    1.Crossover symmetry
    2.hamstring stretches, 40#
    3. Arm bar, 40# DB
    4. Planks 3×1:00, my child on back!

  5. Madeline Senkosky

    A. Pull program 4.1
    B. Snatch perventages off 172. ????????it.
    C. Snatch complex climbed to 138 then went to just barbell work.
    D. Added light gymnastics volume: CTBs and legless
    E. Back squat off 302, front squat off 275. Completed.
    F. EMOM: missed 8th minute. Rested rest of that minute and then completed the final two rounds. Done at 70#. Being a pussy. Should’ve burpeed faster.
    G. Partial mobility work. Will make up what I missed Tuesday.

  6. Snatch – 150/160/175
    Snatch + HS – 175/185/190/195/200
    3RM Bench w/ pause above chest – 245+ 2×3@220
    BS – 275/295/335/355
    FS – 235/255/270/285
    DB single arm press – 4×8@50 ea.
    EMOM – done
    Accessory – Done

  7. A. Done
    B. Done
    C. Squats done was pretty heavy feeling
    D. Got scared and did 6 each
    C. Done
    Need to get my ass running in keep missing

  8. A. Snatch – Done off of 150lbs. Felt great. I may be getting the hang of this thing.

    B. Snatch + Hang SqT Snatch
    75% of 1RM (68kg/150lbs) = 51kg/112lbs
    Worked up to 60kg/132lbs – felt good so climbed a little

    C. Back Squat – Complete. Hit all sets.

    D. Front Squat – Complete. Hit all sets.

    E. EMOM x 10
    8 KB Swings (heavy) + 8 Burpee Touch’s – 70# KB
    * Finished outside of the 11 minute mark… was slow on what I thought was the last round and walked away at 9 mins thinking I was done.. got my a** back real quick to finish.

    F. Ran 800m cool down with Lynn

    G. Assistance Work
    2 x (each arm) KB rotational stretch x 10 reps each direction
    2 x 1 min armbar stretch’s with KB
    3 x 1 min Standing Hamstring Stretch – best hamstring stretch known to man

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