Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87.5%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
D.
Complete rounds of 21, 15 and 9 reps for time of:
Shoulder to Overhead (135/95 lbs)
Toes to Bar
Rest 4 minutes, and then…
E.
Complete rounds of 12, 9 and 6 reps for time of:
Alternating Single-Arm Dumbbell Snatch (70/50 lbs)
Bar Muscle-Ups
F.
Three sets of:
100-Foot Front Racked Kettlebell Carry
Rest 30 seconds
Prone GHD Hold x 30 seconds
Rest 30 seconds
100-Foot Front Racked Kettlebell Carry
Rest 90 seconds
D. 5:45
E. 8:02 HANDS INJURY
A. Stayed light. Up to 85lbs
B. Up to 155. No fails! These felt super technical today. Good day for snatches.
C. Up to 310. No improvement here, but holding steady for now. Can’t expect an increase in max reps every week. I’ll take them when they come!
D. 8:11/5:54 women’s Rx. This was fun! My kind of work out!
E. Done
A. Done
B. Done fail 90% ?
C. Done feel good power
D. 5’28” Rx
E. 7’10” Rx
F. Done kb 32
no workouts for the next few month. maybe in 6-8 weeks i will start with some modified wods of invictus.
have a biceps rupture and surgery is 3 days ago. everything went fine and the physiotherapist said it looks great and the rom of the arm is pretty good for now.
A. ms 50-60-70
ds 40-50-50
B. 75-80-85-90
C.110-125-135-145-155-150×3
D.4’13
E. 6’48
F. done 24kg
Thanks 🙂
WU: 20 reps
BS up to 205
FS up to 165
OHS up to 135
Snatch tech ✅
A) 135/145/155 MS into DS
B) 165 staying at 60%
C) box squat: up to 488
D) 3:57
E) 6:30
F) done
Backsquat- 145,165,175,180,185, two reps at 180. I was cautious with my back, I had more in the tank, I didn’t reach. I wanted to see how I responded. Snatch built to 80, pleased with cues Ricky helped me with D. 6:45 RX, did not stick with plan of 8,7,6 etc. this was a mistake. I should have. I changed it midway and paid the price with smaller sets. I need to be faster with my jerk. I worked with Krissy she was really tight and fast. Helpful to work with athletes that are stronger E. Scaled to 40# due to… Read more »
Snatch technique done Rx
A.muscle snatch 55/65/75kg
Drop snatch 55/65/80kg
B.up to 80kg
C.up to 140kg
D.6:36min Rx
E. 9:04 30kg
A) Done
B) 90×2, 95×2, 100/105, 105/110
C) 135, 155, 165, 175, 185, 180×5
D) 8:05, scaled to 85#
E) 6:52, Scaled to 4-3-2 bar MU and 45# DB
F) Done
A/B. Worked on power snatch, hang power and some complexes, because an upcoming qualifier. Up to 73kg, no misses (75kg PB full snatch).
C. Up to 145kg. 140×4 or maybe 5. I was so focused on the breathing that I didn’t count them. LOL
D. Rx 7:42
C. 30kg DB, but scaled to 6-4-2 Bar MU. 8:02
Never before Muscle ups in a WOD.
Worked on wall balls and box jumps, also for the qualifiers
Wall sit supersets heppner style
Conditioning: 20 Cal AB, 30″ rest, x5
3 sets, 3′ rest between sets. ~500watts
A. 115/135/135
135/145/150
B. 140/145, 155/155, 160/165/, 170/170
Surprised I got this! Felt great to push the limit and see results! More of a power snatch for hang so need to focus on dropping.
C. 7 @ 330
D. 7:01, 10:55 – most time spent testing between BMU – still pushed it and glad to complete RX. Self note – better core engagement on BMU
E. Did not do – need to make up
A1)115/125/135
A2)135/145/155
B)205 #5HangSnatch PR
C1)4:19
C2)7:26
D)32kgdone
M/30/SouthCentral/154lbs
Snatch Technique Warm-Up Done
A.
Muscle Snatch x 2 reps: 45/50/55kg
Drop Snatch x 2 reps: 60/65/70kg
B. Hang Snatch + Snatch
*Sets 1-2: 60kg
*Sets 3-4: 65kg
*Sets 5-6: 67,5kg
*Sets 7-8: 70kg
C. Back Squat
*Set 1 – 6 reps: 100kg
*Set 2 – 4 reps: 112,5kg
*Set 3 – 2 reps: 120kg
*Set 4 – 2 reps: 127,5kg
*Set 5 – 1 rep: 135kg
D. Rx Time: 6:09
E. Scaled Time 3:29 I felt a little pain in a shoulder.
Dumbbell Snatch (26kg)
C2B
Body fully recovered from the flu? But nice your shoulder! Can’t catch a break!
A. 40/ 50/ 60
A. 40/ 50/ 55
B. Done based on 80kg (missed last snatch @90%)
C. Done based on 150kg (Did 1 set of max reps @85% – 7reps)
D. First part – Rx 5:32
D. Second part – Rx 6:49 (I really understimated this part!)
E. Done @2x32kgs
A. Ms@50-60kg
Drop snatch @60kg
B. Hs+S 73/77.5/82.5/88kg
C. Skipped bs as knee wasn’t feeling great after bs thenither day
D. 4:43 RX
Stop 15-6/11-4/9
T2b UB
E. 5:51 MU felt horrible
D. Done with 24kg kb