Snatch Technique Warm-Up
Two 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
A.
One set of:
Power Snatch (no foot movement) x 6 reps @ 45-50%
Muscle-Up x 1 rep
Followed by…
One set of:
Power Snatch x 4 reps @ 60%
Muscle-Up x 2 reps
Followed by…
One set of:
Squat Snatch x 2 reps @ 75-80%
Muscle-Up x 3 reps
B.
Every 8 minutes for 24 minutes (3 sets):
20/15 Calories of Assault Bike
15 Overhead Squats (155/105 lbs)
10 Squat Snatches (155/105 lbs)
5 Rope Climbs or 20 Towel Pull-Ups
C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Banded March x 3 minutes
Rest 20-30 seconds
*If you don’t have access to a reverse hyper please perform, safety bar or barbell goodmornings or band pull-throughs.
D.
One set of:
Banded Hamstring Curls x 100 Reps
E.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with a 30-second Supine GHD Hold between rounds.
1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right
B. 6:29 6:43 7:34 with 115 and 20 struct pu
C. 3×20 good mornings 115
Forgot to post
A: done
B: oh my gosh hit time cap probably should have taken some weight off those snatches!
C: done with light weight
D: done
E: done and getting faster
Warmup done
A. 95/125/135/155
B. 20 cal / 15 ohs at 135 / 10 sqt sn 135
6:47 / 7:27 / 7:57
Legs were feeling it from yesterday, probably could of moved a bit faster if they were power snatches but I pushed through. Rope climbs were a bicep pump. Was a good push to get done under 8 mins on the last rd.
D & E. Done
Epsom salt bath, some good food and rest will help ??
A. Done with dumbbell snatches and devil press @30#
B. Every 6 minutes x 3 sets
15 cal Assault bike
15 single dumbbell overhead squat
10 single dumbbell squat snatch
20 dumbbell rows
(All at 30#)
3:50/3:45/3:42
Finished up with some glute and core work!
???
A. 115/140/185
B. W. 20 Strict pull ups /155
6:22 / 7:10 / 7:43
C,D,E: Done
Nice work sneaking under that cap!
A. Done
B. Did 4 sets by mistake 4:56/4:50/4:44/5:05 Rx w/towel pull-ups
C. Done
D. Done
E. Done w/hollow hold
Consistency! ✅?
Roasted
Peanuts? Corn? Ribs?
Primer ✅
A. 4:41 @95/ 125/ 165
B. 8 snatches, 4 snatches, 9 snatches…. didn’t want to scale, the sticky part for me were the snatches I think ?
C. Don’t have the belt to do it so I did a 9 min EMOM of BB good mornings and weighted step-ups
D. Done
E. Ran out of time
Try to adjust these so you get them within the time frames. You’ll get more out of the workout that way as you can keep the intensity ?
Will do!
A. Complete
B. 5:10/5:02/4:52
C. Complete w/ good mornings
D. Complete
E. Complete 50’s and hollow rock holds (bout 5min total)
Getting it done! Solid times today
A) Done, 40, 50 and 64 kg
B) 5:41, 6:01 and 6:59.
Those Squat snatches were really burning my legs!
C) Done with Pull-Throughs
D) Done
E) Done with 2x 20 kg DBs (no 22,5kg)
Sounds like they were good for you then 🙂
Solid days work!
A. Done
B. Done, subd 20 strict pull-ups, tendinitis in elbows is flaring up. Scaled weight to 135; 155 is a bit too much for my shoulders with that many reps overhead.
6:15/6:18/6:49
C. Done with BBGM and 200m 70Kg SB walk
D. Done
E. Done, subd :30 SB hold(no GHD)
You and Bobby ?
Seriously though. Good to see you being safe and staying healthy.
I know right! It’s been glaring up recently but is manageable. I would’ve liked to do Rx weight today but just too heavy for shoulders at that volume. 135 felt good but definitely was fatigued by the the third.
Warm-up done
A. 110/135/170# PS/MU
B. 5:52/6:12/7:13 (20 cal AB/15 OHS/10 PS@135#/5 RC)
C. D. E. Done
What caused the drop off? Transitions?
RC haven’t done long time.Just killed me ?
Stayed home today and just because of the training, i didn’t want to travel 2 hours. Will do everything with 1 day delay, because I’ll have online classes every day at the evening, so have to stay in anyway.
Little moving wod for today tho:
For time:
400 meter walking lunges
Every 2’00” inc.: 0’00”
35 air squats
Then some easy running
Legs are still on fire tho
Looks like you still got some good work in!
Active recovery kinda haha
Prep. Complete
A. 95/105/135
B. With Row / 125lb bar. 3 legless+1 regular rope climb. 6:15 range for all rounds.
C. Done with banded pull throughs.
D. E. I’ll tackle later today.
Solid workout today.
Nice work Chet!
Warm up done
B. RX with rope climbs
4:51/5:11/5:08
Total working time = 15:10
Rough. Haven’t been doing many rope climbs due to elbow tendonitis but was able to push through it today
C. Done with pull throughs
D. Done
E. 7:27
Good to see your elbows held up. Now to floss those forearms!
Indeed! Been doing a lot more work on them and will continue to!
Cleared from my Dr to resume training hard. Got through today’s without any headaches.
Warm up done
A) 105/130/160
B) Shoulder is getting better but still not there yet for upper body pulling. Changed to:
Every 6 mins for 18 mins:
20 cal bike
15 OHS (135)
10 Squat snatches
4:45, 4:58, 5:30
C) Done with Goodmornings at 115
D) Done
E) Done
Awesome!! Don’t go to crazy and increase the intensity as you go this week.
No assault bike. Would a 400m run or 20 cal row be equivalent?
20 Cal Row would be great. If you need to run, make it about 300
Snatch Technique Warm-Up Done
A. Done
B. E8M, for 24 minutes (3 sets):
15 Calories of Assault Bike
15 Overhead Squats (32 kg)
10 Squat Snatches (32 kg, 75%)
5 Rope Climbs
6:40/ 6:41/ 6:21
C. Three sets of:
Band pull-throughs x 20 reps
Banded March x 3 minutes
D. Done
E. Done with 12.5 kg DBs
You are supposed to get tired haha. Great job pushing that last round. Dont before afraid to push early in those rounds at the risk of really falling off at the end too. Its a great way to learn.
Session 1
Snatch Warm Up Done R1 Barbell R2 95lb
A- Done 40kg 48kg 64kg
B- adjusted load and repetitions
3 Rounds Every 8′
20 Cal Assalt Bike
10 OHS 135lb
5 Squat Snatch 135lb
5 Rope Climb
R106’45”
R2 07’00”
R3 06’50’
Session 2
Acessory
C Reverse Hyper on GHD bodyweight
D Done
E DB 50lb
Way to really push round 3 and bring it down!
Hips/ankles + Warm up Done A. Done with rope climbs instead of RMU B. E8MOM x3 18 cal AB 1:10/1:06/:58 13 OHS #95 8+5/13/10+3 8 squat snatch #95 singles/singles/4+singles 2 rope climbs Ankle mobility problems but trying to rely less in my lifters so adjust weight as needed. Used no feet snatch width and it actually worked out pretty well, only one miss. Rest times – 1:27/1:18/2:02 C. 100# 3×20 on hypers, not even sure if i could fit 217 on th3 machine. First time doing the actual banded marches and holding a ball and Damn! Hoping for something a… Read more »
Got to get a good sweat to make room for the stuffing right?
I have to meals nearly back to back, definitely need extra room lol.