06.09.2023

Strength
Snatch
A. 4 sets of 2 reps muscle snatch- keep light, build 
B. 5 sets of 2 reps slow pull snatch- 65-70%
C. 4 sets of 1 rep snatch- build from 70%

WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%

07.26.2022

Warm up
2 sets

100m run
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en



Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets


Strength
A. 4 sets of 1 rep muscle snatch
The muscle snatch is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch. At more challenging weights, the muscle snatch will help strengthen the turnover of the snatch.

B. 6 sets of 1 rep hang snatch + 1 rep snatch
build load over the sets
the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar.


WOD
"Buzzin"
Every 1:30 for 4:30
15 thrusters 95/65 75/55
Rest 1:00
Every 1:30 for 4:30
12 thrusters 115/75 95/65
Rest 1:00
Every 1:30 for 4:30
9 thrusters 135/95 115/75

07.06.2022

Warm Up
2 rounds8 Alternating Bird Dogs (3 sec hold at top)5 1-arm Walking KB Swing (each side)15 second Standing Straight Leg Hold (each side)30feet  Mixed Carry - Waiter-Overhead (each side) Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps  https://www.instagram.com/p/CTP-hVRFmvK/
deep squat progression x 5 reps
 
 
Snatch Warm Up- 5 reps each

1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets


  
Strength
A. 4 sets of 2 muscle snatch
B. 5 sets of 2 power snatch @ 70%
C. 5 sets of 1 snatch lift off + 1 snatch @ 75%

WOD
"Independence"
For Time
10 power snatch 135/95   115/75    75/55
20 box jump overs  24/20"
40 DB hang clean & jerk - dual DBs   35/25  20/15
Rest 2:00
40 DB hang clean & jerk
20 box jump overs
10 power snatch

12.21.2021

Warm up
2 rounds
500/400m row
5 barbell hang muscle snatch
5 barbell hang power snatch
5 barbell power snatch
handstand hold 30 seconds


Strength
4 sets of 2 muscle snatch- light load, good positions

Every 2:00 for 10 minutes
2 snatch lift offs + 1 snatch @75-85%

snatch lift off = floor to mid-patella, then pause for 1 sec, then return to the floor

snatch pulls
5 sets of 2 reps @ 100-105%

WOD
"Black Balloon"
12:00 AMRAP
3 power snatch 155/105 115/75 75/55
6 HSPU or box pike HSPU
9 TTB or hanging knee raises

11.12.2021

https://www.instagram.com/p/CVwBD--gY6o/
Warm Up
Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.



Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 3 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps





Strength
A. muscle snatch x 2 reps for 4 sets

B. snatch sots press x 3 reps for 3 sets

C. hang power snatch + hang squat snatch
6 sets starting at 60% and building load with good form



D. 4:00 EMOM
1 squat snatch @85-90%



WOD
2k row for time


Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows

09.15.2021

Warm Up
2 rounds
200m run
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs



Strength
3 sets
DB single leg step ups x 10 reps
inverted rows x max reps 20 seconds
1:00 deep squat hold



snatch primer
A. snatch press in receiving position 3 sets of 5 reps
B. muscle snatch 3 sets of 3 reps building load



5:00 EMOM
1 hang power snatch
1 squat snatch



WOD
"Follow You Down"
15:00 EMOM
min 1- box jump overs x 10 24/20"
min 2- TTB x 8 reps or hanging knee raises
min 3- squat snatch x 3 build load starting at 60%

03.25.2021

Hot Start
400m row
12 box step ups
12 sit ups
200m row
2 rounds
6 muscle snatch
6 behind the neck push press


Mobility
Squat Y's x 8 each side with 2.5 or 5# plates
90/90 overhead raise with band x 15
reach, roll and lift x 4 each side

empty barbell warm up- 3 reps of each movement
high hang snatch extension
high hang snatch high pull
high hang power snatch
high hang squat snatch
snatch grip sotts press

Strength- snatch
6 sets- build load
1 muscle snatch
1 low hang muscle snatch
1 hang power snatch below the knee




WOD
"Clean Rolls"
3:00 AMRAP
9 power cleans 95/65
7 hand release T-push ups
5 candlestick roll ups

2:00 Rest

3:00 AMRAP
7 power cleans 115/75
5 HSPU
3 strict pull ups or bar muscle ups