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 12 minutes (6 sets):
Hang Snatch + Snatch
*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 78-80%
*Set 6 – 80-82.5%
B.
Snatch Ladder
6 Snatches (225/155 lbs)
5 Snatches (235/165 lbs)
4 Snatches (245/170 lbs)
3 Snatches (255/175 lbs)
2 Snatches (265/180 lbs)
1 Snatch (275/185 lbs)
Time Cap = 10:00
This is a re-test. Please compare your results to August 5, 2019.
*If you need to scale the snatch ladder, please follow these suggested percentages:
6 Snatches (70-75%)
5 Snatches (75-80%)
4 Snatches (80-85%)
3 Snatches (85-90%)
2 Snatches (90-95%)
1 Snatch (95-100%)
C.
From 14:00 to 20:00 on the running clock…
In 3 attempts, establish a 1-RM Clean & Jerk
Rest until relatively recovered, and then…
D.
Three rounds at 80-85% effort…
800 Meter Run
30 Wall Ball Shots (30/20 lbs)
20 Alternating Dumbbell Snatches (60/40 lbs)
This portion should be performed at sub-maximal intensity and used primarly to work on rhythm, breathing and pacing. Focus on breathing and movement mechanics.
E.
Two sets of:
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 90 seconds
Followed by…
One set for max reps of:
2 Minutes of Barbell Jumping Lunges (20/15 kg)
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)
A. End with 70 kg
B. 9:20 with PR!!!!! 85 kg POWER!!!!!!))))
C. 100 kg
D. 23: 24
C. 50 kg, 50 reps JL
A) 66/73/77/84/88/95
B)*SC i finish on 99
C)128
D)3 Rounds 21:50
E)(Wright bar 20) done + 55
A) 100/105/110/115/120/125#
B) Snatch pulls @rx weights/reps
C) 155# CJ
D) 2 Rounds only
E) 85# + 50 reps
A. 100/110/120/125/130/135
B. 120/130/140/150/155/165
9:08
C. 205#
D. 25# WB
50# DB
2 rounds: 13:14
E. Done
60 reps
A. 145/155/165/175/185/195
B. 6-165,5-175, 4-185, 3-195, 0-215 time capped should have gone to 205
C. 255/275/295 fail
D.24:54 Air runner about 5mins for each run WB ub DB snatch ub, Push a bit hard than 85%
E. 135/155, 36 jumping lunges
Took some extra rest after a rough week last week also switching it up and participating in squatober this year too ? Back squat 6×6 at 155 3/7 – 8 sets every 2 min front squat/back squat at 110 Chin up 5×10 With standing bb oh press 5×10 at 65 A. H snatch and snatch 85,90, 95, 105, 110, 115 B. Snatch ladder 6 at 90 5 at 100 4 at 110 3 at 115 only completed 1 here C 1rm at 145 D. Short on time forgot to time check 3 rds 800 m run 30 wall balls 20… Read more »
Warm-up done
A. 135/145/155/165/175/180#
B. 155/165/175/185/200/215# Based on 217# 7:00. @ 8:40 220# PR!!!
C. -/245/265# missed jerk but still PR on Clean!!!
D. Done 1 rd 7:20 Rx felt not good ?
Damn!!! Awesome work Andrei!!! Huge congrats on those PR’s!! Hope you feel better to hit todays conditioning!
Thank you Tino
A. 115 125 135 145 150 155
B. 9:54 with 135 145 155 160 165 170 (capped with a couple reps left last time, but 5# lighter on the last 3 sets this time)
C. 220 (+ 5#) happy with that, felt like could have gotten a little more
D. 20:50
Fun workout thanks Tino!
Great work hitting 220lb!
Great session to start the week ????
A. 125/ 135/ 145/ 155/ 160/ 160
B. 9:58 (146/ 155/ 165/ 175/ 185/ 195)
C. 225
D. 24:52
E. Been having a small issue with my groin, so I decided to do some mobility
After a family weekend trip, I get good for this!
Good Job Eduardo! I hope you had a fun weekend with your family!
It was, thanks!!
Bicep and tricep openers
Shoulder warmup
Snatch technique warmup Rx
A. 55/60/65/70/75/80Kg
B. Scaled to 60/65/70/75/80/85Kg; missed 85Kg at the 9:25 mark and didn’t have enough left to try again. Overall very happy with the load and pacing.
C. 100/105/110Kg
D. Done
E. Done
Was unable to access my post from 5 Aug. It says the link isn’t available; I think I used a similar weight scheme throughout but did better this time.
I’ll look into this Wilson. If you’ve subscribed you should be able to look back. Nonetheless, awesome work today and good start to the week!
A. 195
B. 215 snatch (94%!]
C. 245 clean and jerk (90%)
D. 20:28 RX
E. Done
Great job hitting 215 on the ladder! ???
Warm up: Done
A: Built to 140
B: 110, 115, 125, 135, 145, 160. Time: 7:33
C: hit 210 missed 225
D: Done
E: Done
Solid work Robert!
Holla!!
A) 95/95/100/105/115/115
B) one day I’ll do this Rx!! For now- 100/105/115/125/130/135 7:27 Rx
C) 170 this delay worse than I anticipated after the snatch ladder ?
D) 20:42 Rx
E) done
And can I just say how excited I am that tomorrow is posted already! Haha
Thanks Tino! Hope your day has been Awesome!!
Great work!! Did you hit part B and C last time?
…And you’re welcome
I couldn’t find it…. I don’t think I did it last time. ?
Today tested the weights and how my back will respond to them.
A. Started with 75lbs finished with 115lbs
B. Started with 75lbs finished with 135lbs (finished in 7mins)
C. 185lbs (PR is 225lbs)
D. Done
E. Made a lower back mobility.
Nice work Giovanni and welcome to the community!
Escalera de Snatch 155,160,165,170,175,180,185
RM clean&jerk 245lbs
??? welcome to the community!
Gracias tino
First workout and grossly out of shape.
A) 135/145/155/165/175/185 – no misses
B) scaled – 165/175/185/195/205/215 – 11:50
A miss at 195, and 205. Went over time..
C) 245, 265 but missed the j
D) I only did 2 sets, used 55 kb instead of db.
23:01
E) Done @ 95lbs
F) Done
Easing in, hoping to stay consistent and build up.
Welcome to the community Kevin! Ease yourself in and please adjust accordingly. This article should help. Let me know if you have any questions!
https://invictusfitness.com/blog/training-plan-quality-quantity/amp/
This was not my day, sore from last Friday & Saturday and sleep was bad due to work last night. Haven’t posted for week or so due to a local comp. and some down time after it.
Warm up done.
A) 135/145/155/170/175/185- missed a few.
B) 150/160/170/189/190/200- About a minute slower today. Missed a handful of lifts.
C) 225/250x/255- same as last time.
D) 20:47- focused on not pushing.
E1) Done- @115/135
E2) Done- Legs blew up.
Ease yourself back in and be smart this week. Please make sure you’re adjusting accordingly and listening to your body. Train smart!!
https://invictusfitness.com/blog/training-plan-quality-quantity/
Your right, probably should have skipped a few things and taken it easy. Thanks Tino.
A: 60/65/70/75/80/85kg Based 1RM 100kg
B: Scale Ladder: 70/75/80/85/88/90kg
D: 25:15 RX (mixed race between plain and ascent)
A: 75/80/85/90/95/100 KG
B:
6@ 95 kg
5 @ 100 kg
4 @ 105
3 @ 110
2 @ 115
1 @ 120
9:54 – no fails, perfectly timed!
C:
120
130
140 (1+x)
D:
22:19 cruised
Subbed Run for 1000m Row in first round and 2k bike erg in second and third.
E:
Skipped – legs were dead.
Did saturdays program yesterday.
It was perfectly timed! Nice work Michaell!
A. Done based on 41 kg.
B. 70-75-80-85-90-95% of 1RM for the snatch ladder. Time: 6:56. August 5th: 9:10 with same percentages.
C. 40-45-51 kg. 1RM is 52kg. August 5th: 50 kg (missed 53 kg)
D. 25:23. Air Runner. Modified to 20 WB@20lbs and 35lbs Db.
E1: Done @ 35 kg
E2: 53 reps
Crushed your previous time!! Awesome work!!