October 29, 2026
Daily Session — October 29, 2026
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Warm-Up
General (6:00): 2 Rounds: 250 m Easy Row 10 Air Squats 8 Good Mornings (hands behind head) 8 Push-Ups 10 Hollow Rocks 8 Scap Pull-Ups or Ring Rows Specific (10:00): Dumbbell snatch progression (light DB, per arm): 5 Single-Arm Deadlifts 5 High Pulls 5 Hang Snatches Row technique (1:30): 10 strokes legs only 10 strokes legs + body 10 strokes full stroke at a steady pace Build to workout weight: 4 alternating Snatches at ~50%, 4 at ~75%, 4 at workout weight Then 2 Rounds at workout pace: 6 alternating Dumbbell Snatches 6/5 Cal Row Self-check: if the 6 snatches at your chosen weight stay smooth, with a hip drive and a locked-out overhead finish, and you could repeat them without dropping the DB or resting, do Rx. If you have to press the weight out or stop to reset your grip, take the scaled weight.
Coach's note: Primes your hips, hamstrings and grip for the dumbbell snatches and your legs and lats for the row. If the snatches in your 2 workout-pace rounds felt like a hip pop and not a pull with the arm, go Rx. If your shoulder or grip fought you, scale and keep the pace honest.
Bench Press
Every 2:30 for 10:00 (4 sets): 5 Bench Press Set 1 at ~65%, then add a little weight each set to finish around 80% of your 1-rep max (RPE 7). Leave 2-3 reps in reserve on every set and keep the reps smooth.
Coach's note: A horizontal push gives your chest and triceps work without taxing the hips, grip or overhead lockout the snatches rely on. Stay around RPE 7 so your shoulders and triceps are fresh for 40 alternating snatches.
Quick Draw
4 Rounds for Time:10 Dumbbell Snatches (50/35 lb, alternating)12/9 Cal Row
Coach's note
- Stimulus
- Short, sharp threshold effort: about 5:30-7:00 at Rx, well under the 10:00 cap. Hard from round 1 but not a sprint. Redline the row and the snatches will fall apart.
- Muscles
- Snatches: hips, hamstrings, traps, shoulders, grip. Row: legs, then back. Bench pressing today leaves shoulders and triceps tired, so lockouts get harder. Grip fades by round 3.
- Strategy
- Row about 80% (damper 5-6), roughly 35 s per 12 cal. Snatches unbroken in rounds 1-2; rounds 3-4 go 5-5 with a 3-second breath. Empty the tank on the last row.
- Scaling
- Stay in 5:30-7:00 using the scaled version: 8 snatches at 25/15 lb and 10/8 cal row. If Rx snatches take over 40 s a round, drop the load before dropping reps.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Doorway Pec Stretch (each side) 1:00 Lat Stretch on the Rig or a Rack (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Standing Hamstring Fold
Coach's note: Quads and hip flexors drove the rowing, so the couch stretch works there. The doorway pec stretch covers the bench press, the lat stretch covers the rowing pull and the overhead snatch lockout, and the lacrosse ball on your forearms eases the grip that held the dumbbell. The fold targets the hamstrings from the snatch hinge.
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