Happy Birthday Kim!
Opens Comp Phase:
A. emom x 15 – start at 60-65% of your 1RM Snatch here; ascend if its there based on your technique and efficiency – but the goal and intent is speed work and positioning improvements throughout. Stay same weight through 3 min sections
minute 1: 3 tng Power Snatch’s
minute 2: 1 power snatch + 3 OHS tempo (as slow as you can with 1-2 second pause in hole)
Minute 3: 3 Hang SqT Snatch’s
B. Back Rack Single SqTs 6-8 reps x 4 sets
C. 900m row x 4; rest 1:30 between ; looking to drop splits from last weeks 1000’s
D. Emom x 10
Odd: heavy yoke walk choose weight 50′
Even: 50′ hs walk
E. Assistance Back Work
4×12 reverse Fly
4×12 rear delt row
4×20 band upright face pulls
#
Regionals Comp Phase
am:
A. emom x 15 – start at 60-65% of your 1RM Snatch here; ascend if its there based on your technique and efficiency – but the goal and intent is speed work and positioning improvements throughout. Stay same weight through 3 min sections
minute 1: 3 tng Power Snatch’s
minute 2: 1 power snatch + 3 OHS tempo (as slow as you can with 1-2 second pause in hole)
Minute 3: 3 Hang SqT Snatch’s
B. Back Rack Single Leg Squats 6-8 reps x 4 sets each leg
C. Triple Bounding + burpee high jump at end; spend x 10 laps through; rest between
pm
A. 900m row x 4; rest 1:30 between ; looking to drop splits from last weeks 1000’s
rest 10-15 min following last row
B. amrap 15
50’ Yoke Walk (you choose weight)
50’ HS walk
5 x KB Complex 70/53: KB Swing, to Goblet SqT, to Right Arm Snatch to Left Arm Snatch (KB doesn’t hit ground once picked up – the kb snatch’s can be normal swing snatch’s not from ground etc. Goal here would be to have coordination to go from movement to movement throughout) *will post video to the FB Group of this by late AM
15 T2B
C. Assistance Back Work
4×12 reverse Fly
4×12 rear delt row
4×20 band upright face pulls
+
Single Arm rowing 4-6 reps x 4 sets ; you choose implement or set up etc
Snatch work
135/145/155/165
Split squats
135/135/155/185
Rows sucked 🙁
1:43.8/500 3:06.9
1:47.6 3:13.8
1:51.3 3:20.4
1:50.4 3:18
15 AMRAP
315 back squat walk
53lb kb
3 full + yoke/hs/1 kb swing
Body hurts lol
Morning session
Snatch emotm- 155/160/165/170/175
Ohs work from yesterday – 250 only got 1 ohs with snatch balance. Shoulders feeling wonky so called it there no need for injuries right now
One legged squats- 135/150/165/180
Bounding work done
PM session in a few hours
Rowing felt like shit-
1:45/1:48/1:51/1:51
AMRAP
3 rounds plus 40 ft carry
Used 70#kb and did 225# front rack walk from the floor BC no yoke here
Assistance work done
Snatch – 155/165/175/185/190
SL Sq – 135/155/175/195 (8 reps ea)
Triple jump + burpee to 10′ tgt – done
Row – 2:47.4/2:48.2/2:47.9/2:48.5
Amrap w/ yoke + 4 plates – 4+3 t2b
Accessory – done
* all done as one session – and I’m shot
Loved today’s programming for some reason. Was a lot. But really fun.
A. Snatch complexes: ended at 118
B. Ended at 123
C. Done. Fun
Pull cycle add on
PM
A. 3:30/3:32/3:32/3:33 way better this Week
B. 3+2kb complexes. Did 35# banded kettle bells on barbell for yolk walk. Did 25′ in hs walking increments whole time. And up t2b. Happy about that.
A. EMOM x 15 – start at 60-65% of your 1RM Snatch here
43kg/99lbs – 60%
43/45/47/48/50
B. Back Rack Single Leg Squats 6-8 reps x 4 sets each leg
20/25/30/35
C. 900m row x 4; rest 1:30 between ; looking to drop splits from last weeks 1000’s
3:33, 3:37, 3:43, 3:51
E. EMOM 10
50’ Yoke Walk (you choose weight)
50’ HS Walk
F. Assistance Back Work