Blog Posts

This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Saturday 5/20/23

5/20/2023

Turkish Get Up, 3-4 sets of 2/side
Handstand Walk Practice, 3-4 sets
L-Hang, 3-4 sets of max holds

Partner Conditioning:

1,000/800m Row
50 Alternating Devils Press
1,000/800m Row
50 Toes to Bar
1,000/800m Row

friday 5/19/23

5/18/2023

Push Press + Jerk (building weight)

1-1-1-1-1

Every 2 min x 8

10 Toes to Bar
10 Bench Press (115/75)
30 Double Unders

Thursday 5/18/23

5/17/2023

Warm-up: 1 mile Run

For max reps:

Tabata bike calories

Rest 1 minute

Tabata squats

Rest 1 minute

Tabata bike calories

The Tabata interva: 20 seconds/10 seconds rest, for eight intervals.

Cool Down: 1 mile Run

Wednesday 5/18/23

5/17/2023

Deadlifts

5 sets of either 1, 3, or 5 reps

3 Sets of 10:

Weighted Glute Bridge
Barbell Roll-outs
Good Mornings

Tuesday 5/16/23

5/16/2023

AMRAP 7

15/12 Cal Row
9 Burpees over the Rower

(rest 2 min)

AMRAP 7

15/12 Cal Bike
9 Thrusters

(rest 2 min)

EMOM: 7

1 Overhead Squat

Monday 5/15/23

5/14/2023

4 rounds, each round for time, of:

30 Running Single Unders
10 Dumbbell Burpee Power Cleans, 50/35 lbs
20 Double Unders
10 Dumbbell Thrusters, 50/35 lbs

Saturday 5/13/23

5/13/2023

[TEAMS OF 3]

Every 10 Minutes x 3 Rounds:
800 Meter Team Run
Max Calorie Bike

*5 Strict Pull-ups Every Time You Get Off Bike
*Scoring: Calories

Friday 5/12/23

5/11/2023

Build to a Heavy Set for the Day:

5 Front Squats

For Time:

20 Front Squats
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters

Barbell: (115/85)

Thursday 5/11/23

5/10/2023

For Time:

1 Mile Run
500m Row
1000m Bike
500m Row
1000m Bike
1 Mile Run

Wednesay 5/10/23

5/9/2023

Sumo Dead-lift

8-8-4-4, building

3 Point DB/KB Row

4 sets of 8-10/side, across

21-15-9

Pull-ups
SDLHP (75/55)
Reverse Lunges per side

Tuesday 5/8/23

5/8/2023

Push press: 5-5-3-3-3-1-1-1-1-1

Monday 5/8/23

5/7/2023

Power Clean, 5 sets of 3, across
Strict Ring Dips, 5 sets of 2 RIR

10 Rounds For Time

1 Handstand Push Up
3 Toes to Bar
5 Burpees
7 AKBS 55/35

Saturday 5/6/23

5/6/2023

Time domain: 15-20 mins
Time cap: 20 minsLevel 3
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
75 Wall Balls, 20/14 lbs
Level 2
For time:
50 Wall Balls, 20/14 lbs
Run, 1200 m
50 Wall Balls, 20/14 lbs
Level 1
For time:
50 Wall Balls, 14/10 lbs
Run, 800 m
50 Wall Balls, 14/10 lbs