Wednesday, January 8
January 7, 2014
Friday, January 10
January 9, 2014


3 rounds of
6 OH Band Pull-Aparts,
12 Supine Scorpions,
6 PVC Dislocates,

90sec/side OH Band Distraction w/ ER Bias (BaSL p258)

3 x 3 Hang Snatch Hi-Pull + 3 OHS


8 x 1 Snatch Hi-Pull + 1 Power Snatch + 3 OHS

6 x 1 Snatch Hi-Pull + 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Hi-Pull

3 x max rep T2B*
* for any set below 25 reps, fill in the remainder with V-Ups
– scale to max rep knees-to-elbow (with a 20rep minimum), scale further to 3 x 12 hanging knee raise + 9 V-Ups (no minimum)


  1. Dave Eckmann says:

    Took it pretty light to work on pulling under the bar, so only worked up to 100#. The last two reps started to feel real good, but I could tell that I wasn’t driving deep enough and was leaning back too much from the hang position when I would extend. Plenty to work on, but the best weightlifting session I’ve had in the morning.

    Exciting part was that I was able to string together about 8-10 knees to elbows. Completely feel apart when I tried with toes to bar, but pretty damned good start.

  2. Kenna says:

    Did the basic 7 sets and worked up to 50#. Still working on stabilization in the OHS, but it felt pretty solid.

  3. Dray says:

    Always need some work stabilizing my shoulders and keeping balance as I drop but today felt pretty good! A few more times keeping the weight light and dropping under might start to catch up to the power snatch weights. And T2B to finish are always fun, right?

  4. Katie says:

    Glad to hear everyone else struggles with stabilizing the bar, because that’s so tough for me on OHS! I enjoyed working with Megan, who is such a quick learner, wow! We kept it light at 35#….which was light for the snatches, but didn’t feel like it for the OHS. I modified a bunch of stuff due to my diva lower back — I did 1 hang high pull, 2 hang snatches, and 1 OHS, for 7 sets. Then I did all hanging knee raises (mostly kipping), a total of 60 (20, 10, 10, 10, 10). My hands were getting angry on those…a good reminder I need to take care of my calluses.