1/24
Hip snatch triples @ 115-125lbs, rest 2 min x 4 sets
125
+
Above knee hang squat snatch doubles @ 125-135lbs, rest 2 min x 3 sets
135
+
Below knee hang squat snatch singles x 3 reps @ 155, rest as needed
155
+
3 sets
20 Cal Ski
20 V-ups
10 Power clean/push jerks @ 115lbs
10 OHS @ 115lbs
rest 4-5 min actively bw sets
3:36-3:37-3:47 – was a little rough today
1/25 – OFF
1/26
Hip/knee prep (2x through if you have time)
Banded TKE x 30/side
Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44
30 sec/side half kneeling diagonal stretch
Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share )
90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4
Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok )
Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )
+
Overlap with crew
This mess was gnarly….
For time
15-12-9
KTE
Power Snatch @ 75
Bar facing burpee
Rest 2 min
36 KTE
36 Power Snatch
36 Bar facing burpee
1/27 (compete overlap)
A. PC + Power Jerk + Split Jerk: 1 complex every 45 sec x 10 sets – 60% 1RM PC/J – Speed focus
155
+
For Time:
50 Farmers Carry Walking Lunge Steps @ 50/35lbs
100 Double Unders
30 K HSPUs
40 Front Rack Walking Lunge Steps
75 Double Unders
20 Strict HSPUs
30 OHWL Steps
50 Double Unders
10 Wall Facing Strict HSPUs
24 ohwl steps at the throwdown time cap – 21:55 for the full. As soon as I hit the cap I didn’t have the same sense of urgency. The strict hspu actually felt pretty good but I was committed to small sets from the onset and when I kicked up I feel I could’ve gotten a bigger set but theres always the risk of failing and i didn’t take that risk here
+
B. Banded Bench Press: 3 reps every 60 sec x 6 sets; 55-65% 1RM Bench
band tension might have been a little too much – i think I had 145 on the bar if my memory serves me correctly
C. Wtd pullups – 3 reps every 60 sec x 6 sets
45lb kb
1/28 – OFF
1/29
Snatch recoveries from tall blocks or spotter arms x 1.1.1.1, rest 4-5 sec bt reps, 2 min bt sets x 5 sets
(115-135lbs on bar, try to set it at a height where you can get fully underneath in your snatch grip, and have feet flat on ground with hips loaded)
135 – these felt really really good today
+
A1 – Snatch grip BTN push jerks with aggressive and consistent lateral foot transition x 3 reps, rest 30 sec
95 – paused in catch as I was trying to dial in footwork
A2 – High hang squat snatch triples x 3, 3 sec pause in the bottom of each rep to feel control/balance here, rest 2:30 x 5 sets
(work light, 85-95lbs. tech focus)
95
B1 – DBl DB OH carry x 50ft @ 50lbs/hand, rest 20 sec
done
B2 – Butt to wall strict HSPU x 6-8 reps (use the 10in line, 30in wide), rest 2:30 x 4 sets
8-6-6-6
C – Front squats 5 sets of 8 @ 115-125lbs, rest 90 sec
125
+
4 rounds @ steady effort (gymnastic volume accumulation)
3-4 weighted ring pullups
12 Parallette pushups
10 feet elevated ring rows
12 dbl DB bench press
40 lbs on the weighted ring pull up, reps were 3-4-3-3 the db bench press was 60/h on the first 2 sets but not sure i could have done them all unbroken moving at the steady effort so dropped to 50/h