09.25.2023

Strength
EMOM x 6
min 1- 5 sotts press
min 2- 5 drop snatch

Take 6:00 to build to squat or power snatch at 70-75%

WOD
"Second and Three"
Every 3:00 for 5 sets
Run 200m
handstand walk x 25 feet or scooter walk x 50 feet
snatch x 3 reps @ 70%  you can do power or squat

08.12.2021

Warm Up
3 rounds
Cardio choice 1:00
10 Single Leg RDLs
5 Single Arm KB Rack Squats R- round 2 & 3 do KB overhead
5 Single Arm KB Rack Squats L- round 2 & 3 do KB overhead


Mobility:Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/2 sets of 10 reps

then...external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/2 sets of 5/side with pauses at each position



Strength

A. Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
*if you are unable to do Sotts press, perform the press while sitting on a box or while having the heels on two 5# plates. https://www.instagram.com/p/BzQ0kEcgz0K/

OR try this one: https://www.instagram.com/p/B0tWH2PgL-M/
Goblet squat & press- keep the elbows in tight as you press overhead

B. Snatch without moving the feet
youtu.be/tTMpudKSZCk

Every 2:00 for 20:00 (10 sets)
snatch without moving feet x 2 reps
sets 1-2 @65%
sets 3-4 @ 70%
sets 5-7 @ 75%
sets 8-10 @ 80%

WOD
"Dead and Gone"
6:00 AMRAP
6 deadlifts 225/185 185/125 135/95
6 bar over burpees

09.14.2020

Warm Up
2 sets

Turkish Get Up x 2-3 reps per side
Single leg DL x 8 each side
Goblet squats x 10- slow to fast

Mobility     https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog to plank x 5
2. Down dog single leg reach (scorpion)  x 5 each/side
3. Down dog toe tap x 5 each/side
4. Half kneeling push forward + sidebend + rotate x 3 per side
5. Half kneeling halo x 3 per side

Burgener Warm up
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork) 


https://youtu.be/3jO3N3Rlup0
how to stop swinging- snatch and clean pulls



Strength
3:00 EMOM sotts press x 3 reps- build over the sets
4:00 EMOM snatch balance x 2 reps build load   50%, 55%, 60%, 60%
8:00 EMOM 1 rep snatch pull + 1 rep squat snatch - build from 60%WOD"Slam Dunk"AMRAP x 10 MINUTES*
2-4-6-8-10…etc
Hang Power Snatch  95/65  75/55    RX+ 115/85
*After every set perform 10 Slam Balls 

08.20.19

Warm Up
2 rounds:
100m run
10/side DB high pulls
5/side DB plank pull throughs
10 Kang squats
5 deep squat progressions


Mobility:
A. Banded lateral walks x 20 steps/side
B. Eccentric pull ups 3x3 with a 5 second descend- this helps lengthen the lat muscles which in turn helps with stretching them for weightlifting
C. box stretch x 3 exhales for 3 sets




Snatch Skills & Drills (28:00)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
*if you are unable to do Sotts press, perform the press while sitting on a box or while having the heels on two 5# plates. https://www.instagram.com/p/BzQ0kEcgz0K/

OR try this one: https://www.instagram.com/p/B0tWH2PgL-M/
Goblet squat & press- keep the elbows in tight as you press overhead


Build over the course of the three sets.

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 3 reps- keep these light around 40-50%

Snatch Progressions
Every 1:30 for 4 sets, complete:
Mid-Thigh Snatch x 2 reps @ 50-65%
*Hold the mid-thigh position for 3 seconds

followed by …

Every minute, on the minute, for 4 minutes, complete:
Slow Pull Snatch x 1 rep @ 70%


followed by …

Every minute, on the minute, for 8 minutes, complete:
1 snatch squat or power building from the 70%

Every minute, on the minute, for 4 minutes, complete:

Snatch Pulls x 2 reps @ 90-95%

Then...

6 sets of 2 reps Overhead Squats- from the rack
starting at 60% and build load