Aug 20, 2023
Strength
Power Snatch + Sink into OHS + Snatch (Pos. 2)
*Pause for :03 in the receiving position of the power snatch and in the bottom of the OHS and snatch
Notes
Spend about 15 minutes working on this complex. You can perform multiple working sets at the same weight, or build up across your working sets towards a heavy weight for the day. Try to avoid missing reps.
If you finish with extra time remaining you can do additional snatch singles from position 2 at your working weight or slightly less.
Conditioning
10 rounds for time
8-10 toe to bar
100 m run
11 minute cap
Notes
Today’s workout is 10 rounds for time of toe to bar and running. Your score will be the time it takes to complete all 10 rounds or work completed at the 11 minute time cap.
Your toe to bar should be completed in no more than two sets each round. You may substitute knee raises or sit ups.
The run should not take any longer than about :30 each round. If this sounds unsustainable each round, consider lowering the running distance to 75 m.
Aug 18, 2023
Conditioning
Teams of 2
5 rounds for time
600 m run (together)
12 single arm devil press (synchro)
30 pull ups (opwaat)
*30 min time cap*
Notes
Today’s team workout is 5 rounds of running, devil press, and pull ups. Your score is the time it takes to complete all 5 rounds or rounds and reps completed at 30 minutes.
Your runs will be completed together. 600 m should not take any longer than about 3:00. If this pace sounds unsustainable, consider lowering the distance to 400 m instead.
Your devil press will be done synchronized with your partner. Choose a weight that allows you to smoothly move through the reps, with 1-2 breaks each round. Partners must be on the ground together and locked out overhead together
Pull ups will be done opwaat style (one person working at a time). It is suggested to split these up into small sets from the beginning (maybe 3-5 reps each). You may substitute banded or jumping pull ups.
Aug 17, 2023
Strength
1 1/4 Front squat + front squat
Build to a moderate-heavy set of 3 reps on the 1 1/4 front squat.
Then take the same weight and perform 1-2 sets of 4-6 regular front squats with a 20×1 tempo
10 reps of active hang & shoulder flexion drills between sets.
Notes
Be sure to use control on the 1 1/4 front squat. Descend into the very bottom of your front squat, smoothly reverse direction without bouncing and ascend to a couple inches above parallel before descending to the bottom again. Then smoothly transition out of the bottom and stand all the way up to extension of the knees and hips.
Do not bounce out of the bottom at any point. Instead, lower with control and smoothly transition out of the bottom on each rep (and each 1/4 rep).
Once you have found your top weight on the 1 1/4 front squat you will use the same weight to perform 1-2 sets of 4-6 reps at a 20×1 tempo. You may use a little stretch reflex as you rebound out of the bottom on these.
In between sets of squats do the active hang drill and the shoulder flexion drill. If you have time you can perform both, or you can alternate which drill you do after each set of squats.
For the active hang drill perform 10 reps of :03 active hang and :02 passive hang.
For the shoulder flexion drill keep some posterior pelvic tilt engagement to prevent arching of the low back. Lower your chest towards the floor for 3 seconds, then relax up for 1 second. Perform 10 reps. You should feel a stretch in the thoracic spine and maybe the lats. If you feel pinching in the shoulders, try elevating or depressing the scaps or rotating the elbows down. If this does not fix anything you may sub a downward dog stretch instead.
Conditioning
3 sets
In 2:00
10 front squats
200 m row/400 m bike
max effort front squats
Rest 3:00
Notes
Today’s workout is three separate two minute windows. You will start each window with 10 front squats and a 200 m row (or 400 m bike), and then complete as many front squats as possible in the remaining time. You will rest for 3:00 between windows. Your score is the total number of front squats you get across the three sets.
Your front squat weight should be light enough to do the opening set of 10 unbroken, and to push to start of the max effort set of front squats to 8-10 unbroken.
If you think your row or bike split per 500 (or 1000) will be slower than 2:05, consider lowering the distance to 150 m on the rower or 300 m on the bike.
Aug 16, 2023
Strength
3 rounds
Wall facing lateral handstand walk steps x 5-10/side.
*diagonal stretch x 10 +:10 hold/side between sets
Then, 2 rounds
Pull up x 4-6
Dip x 8-10
Ring row x 8-10
Pushup x 8-10
Notes
If you are not ready for the wall facing lateral steps then you may do shoulder taps either in a wall facing position or piked on a box.
Be sure to actively take control of your bodyweight with your support arm before moving the other arm on both of these movements.
The diagonal stretch may feel like more of a balance challenge than a stretch at first. Stick with it and try to reach further down on the rear leg as your mobility increases. You can also try to decrease the bend in the back knee as your mobility improves on this movement.
Use a band for the pull ups if necessary. If you this still does not get you to 4-6 reps then consider a harder angle of the ring row for the set of 4-6 and an easier angle for the set of 8-10. Both sets should be challenging though.
You may do you dips from the rings, a matador, between boxes, or from a bench/box. The bench/box method is the easiest and the rings if the most challenging. You can also use a band from the rings/matador to assist this movement. Also use your foot to spot as much as necessary on any of these variations.
Elevate your hands as necessary for a full range of motion on the push ups.
Aim for the top of the rep range on each movement. If you are able to achieve this on both sets this week you may start to make the movements slightly harder next week. Keep in mind that with no rest between movements any small change in difficulty will compound quickly.
Conditioning
5 rounds
12-15 cal
8 chest to bar
8 DB push press
1:00
14 minute time cap
Notes
Today’s workout is 5 rounds of calories, chest to bar pull ups, and dumbbell push press. You will rest 1:00 between rounds. Your score will be your total time for the rounds, including the rest.
Calories should be completed in about a minute or so. You may lower the calories to 10-12 if this pace sounds overly aggressive.
Chest to bar pull ups should be completed in no more than 2-3 sets. You may substitute chin over bar pull ups, banded chest to bar, banded chin over bar, or jumping chest to bar. Try to challenge yourself on the pull up variation.
Your dumbbells should be a moderate weight. The goal is to stay unbroken across the 5 rounds.
Aug 15, 2023
Conditioning
At 0:00
3 rounds for time (RFT)
30 sit ups
50 foot single arm dumbbell overhead walking lunge
At 10:00
3 RFT
5 wall walks
200 m run
At 20:00
3 RFT
20 wall balls
50 ft crawl
Notes
The workout today has three parts. You will start a new piece every 10:00 and each piece will be capped at 7:00. Your score will be your times from each piece.
The first part is 3 rounds of sit ups and single arm DB overhead walking lunge. Your sit ups should be done at a smooth pace. If you think you will have to break, consider lowering the number of sit ups to 20-25. The overhead walking lunge should be done in unbroken segments of 25 feet. It is suggested that you switch arms every 25 feet.
The second piece is 3 rounds of wall walks and running. The wall walks should be done in about a minute or less. You may lower the number of reps or modify the height of the wall walk. Your 200 m run should be completed in no more than 1:15. You may lower the distance to 150 m if that pace sounds too aggressive.
The final piece is 3 rounds of wall balls and forward crawl. Your wall balls should be done in 1-2 sets across the rounds. The forward crawl should be completed in segments of at least 25 ft, unbroken.
