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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