A. Snatch – take 15 minutes to find your 1 rep max. If you are relatively new to this movement, spend this time working on the following combination: 2 snatch balances + 2 OH squats.
B. 3xME Sots press.
C. 3 rounds, not for time:
1-3 gym lengths bear crawl (1 length = there and back; number may be scaled if needed)
10 GH raises (or weighted hip extensions)
4 gym lengths of farmer carry (2 KBs or DBs) – Go heavy on these, and add a balance component by walking on a mat line on the floor.
A. This morning I worked on snatch balances and overhead squats. Worked up to 75#’s.
B. Sots Press- 25reps with 15lb bar
12 reps with 25lb bar
15 reps with 25lb bar
C. 3 rounds of: 10 V-ups
3x gym length bear crawl
10 GH raises (unbroken!)
4 gym lengths farmer carry with 2 44# KB’s
Great workout as always!
A. This morning I worked on snatch balances and OH squats. Worked up to 45#
B. Sots Press- I started with the 15#bar 3 x 8 but my form isn’t great so I will work on these with a dowel
C. 3 rounds of: 10 V-ups
1x gym length bear crawl
10 GH hip extenisions with 20#
4 gym lengths farmer carry with 2 35# DB’s
Today was tough! I think I’m getting a chest cold and I found it hard to get air into my lungs.
A. Worked on snatch balances and OH squats. Used 25lbs. I have major mobility issues with this exercise.
B. Had to use the wooden plank under my heels to be able to get down into the squat. Used the wooden bar for sots press.
c. 3 rounds of
3x gym lengths of bear crawls
10 GH extensions with 10lb plate
4 gym lengths of farmer carry using 35lb KB
Colleen bailed after the first round and so it was Mara and I. We were laughing through the torture!!
I need to clarify that I “bailed” early because I had to get my daughter from school. Seriously.
A) did some kind of snatch that didn’t involve going into a squat. Used 55 lbs.
B) Sots press with 35# bar on a box.
C) did 1 round as I ran out of time. Modified V ups, 3 laps crab walk rather than bear crawl, GHD extensions with 20# weight, and 4 laps farmer carry walking the line with 2 44# KB.
A. Did 2 SB + 2 OHS, worked up to 95#. Getting there. I need to do more of these, as my chronic problem with the snatch is (not) getting under the bar.
B. Sots press used 25# but couldn’t get my heels on the floor at all today. Put some plates there but still was a real struggle. 12, 7, 9.
C. Have to thank Melanie for helping me survive this. The bear crawls were awful. Un-bear-able:) if I had to do them alone. 10 v-ups, 3 lengths bear crawl, 35# hip ext, and 55# farmer carries per round.
A) i worked up to 57.5# snatch which is 2.5# heavier then my 1RM that was a while ago.
B) used training bar. 15, 10 and 10.
C) I had to do this all alone 🙁 lol. I did 10 V-ups, 3 lenghts bear crawl, 10# hip ext. on the first round then moved up to 20# for the last two and #44 KBs for the farmer carry.
I heard from someone that they were told i was a master at the frog jump. Thanks to whoever that was! Colin suggested to put that on my resume. Janelle, will that help me get in???? lol
If you can jump over fences the way you can frog hop I think you will have an asset to the WPS hahaha