4/18/17

Warm Up
3 Rounds
200M Row
4 Goblet Stretch
4 Cossach Squat
10 Passthrough
10 OHS (pvc/bar)
5 Pull Up (strict/kipping/ring mu)
8 KB Swing

Met Con
Amanda

9-7-5
Muscle-ups
Snatch, 135#/95#

Jeremey – 18:03 (115#)
Charlotte – 18:13 (80#, PU, Dip)

First time doing Amanda! It was also the first workout that included muscle-ups where I was more worried about another exercise. I did 2-2-2-2-1, 2-2-2-1, 2-2-1 for the sets of muscle-ups. Unfortunately, I had to scale the snatch. Will get it Rx’d next time!

4/11/17

Warm Up
250M Row
6 Samson/Hip
5 Goblet Stretch
10 Passthrough
10 Press to OHS (pvc)
10 OHS (bar)

Technique
– Burgener Warm Up
– 3/3/3 Snatch Prep

Strength #1
Snatch – 15 mins to establish 1RM

Jeremey – 135# (Had 145# locked out, but couldn’t stand it up)
Charlotte – 100#

Strength #2
Clean and Jerk – 15 mins to establish 1RM

Jeremey – 180# (PR)
Charlotte – 140#

4/4/17

Technique
– Burgener Warm Up
– 2 sec. Pause Snatch at hip

Strength
5 Minutes to build to your heaviest 1RM Snatch

Jeremey – 135#
Charlotte – 100# (PR)

Met Con
15 Minute EMOM:

Min 1 – 7 – 2 Snatch @ 70%
Min 8-15 – 1 Snatch @ 80%

Jeremey – 95, 105
Charlotte – 70, 80

3/20/17

Warm Up
2 Rounds
250M Row
6 Samson/Hip
10 Passthrough
10 Press – OH Squat
10 KB Swing

Mobility
– 1st Rib

Technique
Burgener Warm Up

Strength
5 Mins to establish 1RM

1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)

• Perform Unbroken

Jeremey – 115#
Charlotte – 75#

12 Min EMOM Of:

3 Pos. Snatch @ 70%

Jeremey – 85#
Charlotte – 55#

Met Con
For time:

50 Burpee

Jeremey – 2:35
Charlotte – 3:33

3/10/17

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65#
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95#

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/125#

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155#

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175#

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185#

*If all reps are completed, time cap extends by 4 minutes.

Jeremey – 43 reps (5:13 split)
Charlotte – 106 reps (s) (10:04 split)

2/14/17

Warm Up
2 Rounds
250M Row
6 Samson Hip Stretch
5 Goblet Stretch
5 Broad Jump
10 Passthrough
10 Press 2 OHS

Mobility
– OHS Chest Stretch
– Ankle Dist.

Technique
– Burgener Warm Up
– Segment Pulls

Strength
15 Minute EMOM
Min 1 – 7 – 2 Snatch @ 70%
Min 8-15 – 1 Snatch @ 80%

Jeremey – 95/115

Charlotte – 65/80

1/16/17

Warm Up
250M Row
DROM Warm Up
10 Passthrough
10 OH Squat (pvc)

Mobility
– 1st Rib

Strength/Technique
4×3 Snatch grip pull with pause. (1″, Knee, Hip, Finish)

Generally the snatch segment pull should be done for 2-5 reps per set with 2-3 second pauses and anywhere from 70%-110% of the lifter’s best snatch

– Then –

5 Sets Of:
1 – Power Snatch
1 – OH Squat (2 sec pause)
1 – Snatch (2 sec pause)

Stayed light and did everything with 75#. Probably the most helpful oly session I’ve had ever for positioning!