170# for Tay on yesterday’s Snatch Complex
Regionals Individuals:
Todays Warmup: 15 min positional mobility and foam rolling
into,
1500m row , increasing intensity every 250m, til 1k then a consistent pace to 1500
then,
2 rds strict “cindy”
into,
5 rds
1 legless rope climb (up and down) start seated
3 russian dips
5 muscle snatch (go up bit each round) good start weight 95/63
7 ghd back ext
+
(athletes specific general warmup for the day)
1st Session:
Run Work:
1 mile run @60-70%. . .
200m cool down walk,
1 mile run @90%
400m cool down walk
5 min sustainable run ; hard efforts
into 400m @50-60%
+
A1. Weighted Ring dips 10×3
A2. Weighted Pullups 10×3
**A: across or ascending, athlete chooses today
+
4 rds
10 alt kB snatch 26/18#
10 triple unders
10 strict t2b
2nd Session:
A. Snatch 3 positional Pull @102-105% of your Max Snatch; every 2 minutes x 5 sets
B. Banded Deadlifts 10×3@60% with light bands. . . EMOM x 10 here
C. MAP Training; Higher % Aerobic Efforts. . 90%+, BUT: sustainable rounds is key for each individual
amrap 10
3 bar muscle ups
6 hang SqT Cleans 135/93
9 GHD situps
12 box jumps (step down)
rest 4 min
amrap 10
6 alt KB SqT Snatch (alt arms); heavy as person can with mobility restrictions here> Note weight also
10 alt step ups (same kb), finish position is same games standard of box jump on top
14 weighted situps, same kb on chest
rest 2 min
10 min on bike :30 hard :30 easy
into 20 min flush; ; ; with mask on
Assistance Work for today: Add in on your schedule
Weighted Muscle up Work 2-3 rep x 5 sets; across or ascending
Waiters Carry 5 x each arm 30’
Sorenson Hold 4 x 1 min holds. Weighted those who can
Bicep Curls 8-12 reps x 4 sets…barbell or dumbbells
Crossover Symmetry Protocol
2017: Competition / Performance:
A. Push press – 7rm for day
B. Front SqT – 4rm with 2 second pause in hole
C. Map training
amrap 10
3 bar muscle ups
6 hang SqT Cleans 135/93
9 GHD situps
12 box jumps (step down)
rest 4 min
amrap 10
6 alt KB SqT Snatch (alt arms); heavy as person can with mobility restrictions here> Note weight also
10 alt step ups (same kb), finish position is same games standard of box jump on top
14 weighted situps, same kb on chest
rest 2 min
10 min on bike :30 hard :30 easy
D. Other time: runnin for assistance work add on from above
Warm up done
Runs
7:56
8:04
At home for few days kids on vacation
:30 hard :30 easy row for 10 min
Rest 1 min
5 rounds
20 cal AB
Run up and down driveway (steep long hill) 19:26
Completed full warm up
1st Session:
Run Work:
1 mile run @60-70% (8:03)
200m cool down walk,
1 mile run @90% (7:39)
400m cool down walk
5 min sustainable run ; hard efforts
into 400m @50-60%
A1. Weighted Ring dips 10×3
BW/15/15/then 20# across for rest of sets
A2. Weighted Pullups 10×3
10/18/18/26/26/31/31/36/36/41#
4 rds
10 alt kB snatch 26/18#
10 triple unders
10 strict t2b✅
2nd Session:
A. Snatch 3 positional Pull
-Done at 83 kg
B. Banded Deadlifts
-Done at 85 kg
C.
amrap 10
(6 rounds+25) so up to 7 box jumps
rest 4 min
amrap 10
Used a 35# KB and did 10 snatches instead of 6 by accident (4 rounds+20)
No time for bike
Warmup:
4 rounds of 375m row
10 kb snatch
10 triple under
10 strict ttb
Pullups 55#
Dips 55#
Pulls done
Deadlifts done at 285- no bands so focused on speed off floor
Metcons
5+4
3+8 using 70 #kb
Straight into
4×400 m run on 1:30 rest
1:23/1:21/1:22/1:23
Scap recovery work done
Will bike tomorrow as recovery ran out of time today
Snatch pulls done at 250
Deads done
Metcons done
Workout 1. A healthy dose of rounds
Workout 2. A healthy dose of rounds
Bike 138 calories