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 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
and then…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%
B.
Take 15-20 minutes to build to today’s 1-RM Back Squat
Let feel dictate loading. This is not intended to be a day on which you will hit a new 1-RM PR, but if you feel good, keep adding load and don’t be afraid to surprise yourself with a new PR.
C.
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jump Overs (24″/20″)*
15 Pull-Ups
10 Burpees
*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achilles isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
When the running clock reaches 12:00…
D.
Three rounds for time of:
Row 300/250 meters
25 Wall Ball Shots (30/20 lbs)
E.
Three sets of: .
GHD Sit-Ups x 60 seconds
Rest 60 seconds
Prone GHD Hold x 60 seconds
Rest 60 seconds
A.
High hang + hang – 185/190/200/205
Snatch – did reps at 225 because it wasn’t going well.
B. Up to 355, legs have been smoked goin into Monday, need to work on recovery.
C. Rx – 4+20
D. Rx – 7:08 (tried to go unbroken on wall balls, last set 16/9)
A. 70kg
B. 145kg
C. Done
D. Done
E. Done
A. 155lb snatch, most I’ve hit since last year before I pregnant 🙂 old 1rm was 165
B. 265lb, also most I’ve lifted since last year, old 1rm 285
C. 3rd+34
D. 6:46 all wb ub
E. 24/25/24 ghd
I’m glad I have some current 1reps! Pretty proud of myself 4 months post partum ?
1 mile bike up and down, 0.51 mile run on air runner, band aparts, strict pull ups 10/7/7, push ups 10/11/12, V ups 10/10/10, Low ring work, High ring strict MU attempts (its so close again, got it two weeks ago and now the transition is not happening. patience…), Lat pull downs, Tricep work, good mornings
A. got 135# a few times, 4 times (87%), someone said that arm position in catch is lop sided, one goes back farther than the other, so stayed here and tried to make it better
B. 245 (92%)
Grip work
Snatch Technique Warm-Up Done A. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps: 40/45/50kg Every 2 minutes, for 8 minutes (4 sets): High Hang Snatch + Hang Snatch 50/55/55/60kg Every 2 minutes, for 12 minutes (6 sets): Snatch x 1 rep: 60/62,5/65/67,5/70/72,5kg B. Take 15 minutes to build to today’s 1-RM Back Squat 150kg ?(95%) C. Complete as many rounds and reps as possible in 8 minutes of: 20 Box Jump Overs (24″) 15 Pull-Ups 10 Burpees 4 rounds + 35 reps Rest 2 min D. Three rounds for time of: Row 300 meters 25… Read more »
A. MS: 105/125/135 HH+H: 145/155 Snatch: 185/185/207/218miss/215/218miss
B. Built to 365#
C. 3+32 Rx
D. 8:31 Rx
E. Done