Sons Of 1 Barbell Club
1. BARSKI SNATCH a bit different way. we want to work on the transition from floor to mid thigh: 1st rep from floor, pause 1 sec….then explode., 2nd rep and third rep from hang taken from the high hang….try to make the same position hit and explode like the one from the floor. , work up to ( 70%X1+1+1, 75%X1+1, 80%x1+1)2 that is 2 waves. remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!! critical to make all three positions the same……the problem becomes that many can do more from hang than from floor because the floor rep is not the same as the hang reps. make all 3 the same. if you have to go down in weight….that is ok…. 2. snatch deficit deadlifts….stand on a 2-3″ block: same set up as snatch. deadlift to launch, to down position, to high hang. no stopping or pausing. 90%x3, 95%x3, 100%x3 you can use straps. 3. snatch pp+ohs+sotts presses: you select the weight….it will be light. i want 1 snatch pp+ 1 ohs +3-5 sotts presses….work on external rotation….elbows forward….the weight will be light. 4. pull ups (strict) 25 total. 5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.
Strength: 1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. 2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. 3) Strict weighted pullups: 3 sets x 10 reps (AHAP) Work Capacity: 5 rounds, each for time: –5x deadlift (275#-405#/225#-315#) -200m sprint -2 minutes rest *Choose a weight that you can move unbroken. Goal is to power through the deadlifts and then immediately move into an all out 200m sprint. Core: 3 rounds, not timed: -5x seated good mornings (Medium weight) -60 second weighted plank hold
1) Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets. *Rest 10 minutes, then: 2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps. *Last day of the Hatch! Congrats if you made it the whole 12 weeks. I know there has been some highs and lows, but solid work sticking with it!
1. Back squat: work up to 70%x3x10 sets. 2. Front squats: 70%x3x3 3.Good mornings to 45 degree angle: 3 x 5….pause at the 45 degree angle for 1002 count….on 5th rep explode to the top of finish. remember to hold bar down or the bar will crash on your traps. this movement should actually mimic the beginning to the end of the 2nd pull
STRENGTH: 1: Clean block work (1″ below the knee): 10 rounds- Every 2 minutes, compete: -1x clean pull + 1x clean + 1x jerk (work up to a max for the day) 2: 2 rounds: -60 seconds max rep clean and jerk (135#/95#) -60 seconds rest -60 seconds max rep clean and jerk (155#/105#) -60 seconds rest -60 seconds max rep clean and jerk (185#/125#) -Rest 3 minutes *For section 2, CrossFit standards apply for the clean and jerk (I.E.: squat is not required).
WEIGHTLIFTING PROGRAM: 1. Muscle snatch: 1, 1, 1 (should be heavy) from the hang position (aka launch) 2. Snatch balance: 1, 1, 1 (same as above) obviously take bar from back. 3. Snatch: 1, 1, 1 go as heavy as you can go in only 3 reps. after warm up if you have to warm up. 4. Clean and jerk: work up to a medium to heavy single. rest 90 sec between sets. no more than 3 singles after warm up.
For today, the work capacity is optional. For the next cycle, I need you to establish a 1 RM in the snatch, clean & jerk, back squat and deadlift. The snatch, clean & jerk and squat should have all been done last week or the week before, so if you are feeling a bit beat up, perform the deadlift and then enjoy the weekend. If not, have some fun with the hero WOD! Strength: 1: Deadlift: Establish a 1 rep max. Work Capacity: 1) “Rene”. Complete 7 rounds for time of: -Run 400m -21x walking lunges -15x pull ups -9x burpees
WEIGHTLIFTING PROGRAM: 1. power snatch+ohs+snatch balance: work up to 80% of best snatch. 1+1+1 x 5 sets. rest as needed but no more than 2 minutes between sets. 2. pwr clean+front squat + jerk: work up to 80% of best clean x 1+3+1 x 5 sets. 3. ab work…..your choice.
STRENGTH: 1: Clean: 10 rounds- Every 2 minutes, compete: -1x hang clean + 1x push jerk + 1x clean + 1x jerk (work up to a max for the day) *These are not touch and go reps, treat it more as a (1+1) + (1+1). Also, for any strength/Oly portion, the squat is always assumed, unless noted as “power”. Any work capacity/CrossFit style/For time component, it is the opposite. You can perform the movement any way you choose, unless a squat or power is specified. 2: For max reps: -1x max rep unbroken clean and jerk (135#/95#) *Push this to your limit. For most athletes, 30 reps is the furthest they have gotten because that was the goal, but push past that number mentally. When you don’t think you can do another rep, do 3 more, then re-evaluate. This portion is more mental than anything else…meaning how much can you embrace the suck and push past the pain because, yes, it is going to hurt. WORK CAPACITY: “Balls to the wall”. Complete the following for time: -Run 800m with medball (20#/14#) -10 rounds: 15x wallball (20#/14#), 5x weighted pull up (20#/14# medball between feet or legs) -Run 800m with medball (20#/14#) *The ball should never touch the ground nor leave your person during the duration of the work capacity. “This is my medball. There are many like it, but this one is mine.” Core: For time: -50m 2-arm KB overhead carry (2x 70#/53#) -50m 2-arm KB front rack carry (2x 70#/53#) -100m 2-arm farmers carry (2x 70#/53#)