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.
Six sets of:
Halting Snatch Deadlift + Hang Snatch + Snatch @ 75-80%
Rest as needed
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%
C.
Four rounds for time of:
21 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
21 Pull-Ups
D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
Warm up done.
A. All sets with 70kg
B. Back squad built up to 143kg =90kg
Warm Up: done
A. all sets 145 lbs
B. 295 lbs/340/365/385/405/405
followed by 8×315 lbs
C. 8:54 (dumbell 50#)
D. Done
A) 85#
B) 135/155/165/175/180
Every 2 mins x6 min x8: 135#
C) Did class WOD instead
D) Done
A. Mobility for ankle
B. Light squats, same reps just based off 350 instead of 400
C. 7:20 RX
done
A. up to 135
B. Part 1_ up to #285// Part II_ 3×8 @#215
C. 8:14 (prob couldve gone lil faster on DBs? / shoulder felt lil weird on the PU so broke up more then would’ve liked)
A: Up to 215#
B: 285/315/345/365/385/sets at 285#. All felt good
C: 6:25. pu 21/11-10/8-7-6/8-7-6
D: 1rd
Warm up: 45, 65
A) 95, 115, 115; Focused on “bending the bar” throughout the snatch to keep my lats set
B) 205 (69%) 240 (81%) 255 (86%) 270 (92%) 280 (95% fail – sat in it); 205 205
C) 9:15
40 lb
R1 – 10 5 6
R2 – 5s
R3 – 4s
R4 – 4s 3s
Time limited by grip not being able to keep up on the butterfly PU.
A. All sets at 100
B. Up to 220 then 3 sets of 4 at 180
C. 10:22 Rx
A. Up to 120
B. Up to 240 no belt or knee sleeves. I didn’t do the sets of 8 my back wast feeling it.
C. 7:10 rx
D. Done
A) up to 215
B) up to 385, sets at 285
C) 5:37, unbroken
A. 185×3, 195×3. Felt good.
B. 265,300,315,335,355. 275.
C. 9:51 – I think. Clock was funny.
A) 170 Across (First time full snatching in months!)
B) Skipped
C) 7:57 RX (Holy biceps Batman!)
D) Done
A. Did a fun EMOM workout with workout buddy.
21mins
1) 20 dus+8 t2b
2) 5 push press + 10 reverse lunges @95lbs
3) 10 cal bike
Then 3 rounds for time. ???
A. No misses (105-125lbs)
B. 185/215/225/235/250
3×8 @185/195/205lbs this was hard doing it after the metcon hahaha but made it happen!!!
A. 60/60/60/64/64/66kg
B. 100/112/120/126/132kg
E2M 105kg
C. 10:03( I did with kettlebell 24kg because don’t have dumbbells)
D. Done
Need to invest in some dumbbells!
Warmup done.
A. 50/60/60/65/65/70
Shoulders felt stable overhead. Shoulders also felt strong in the pull.
B.130/150/160/170/180Kg
E2M done @ 140Kg
This felt strong throughout. Squats make the world a better place. ???
C. 6:25 Rx. Loved this, pure speed.
D. Done.
They do and anything overhead is just silly 🙂
So true
A. Done
B. 95% @ 390
C. 9:13 35lbs
D. Done
A. 165# for all six sets
B. WZA wod 5 (not my best)
C. Skip
D. Done
A:
70/70/75/75/80/80
All achieve happy with my speed and technic
B:
140/160/170/180/190 (fail)
Then 5 min rest and
E2MOM6’: 8×140
My legs and nervous system are literraly burn
C:
Dumbell= 30kg (66lbs)
Time= 10,21
Good day
A) 155#
B) 270/310/330/345/365
Every 2 mins x6 min x8: 270#
C) 6:46 RX
D) Done
Warm up done
A. 67.5kg
B. Had to give a miss knee injury
C. 9:55rx
D. Both 40kg