Snatch Technique Warm-Up
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
Followed by. . .
A.
One set of:
Power Snatch (no foot movement) x 6 reps @ 45-50%
Bar Muscle-Up x 1 rep
Followed by…
One set of:
Power Snatch x 4 reps @ 60%
Bar Muscle-Up x 2 reps
Followed by…
One set of:
Squat Snatch x 2 reps @ 75-80%
Bar Muscle-Up x 3 reps
B.
Every 8 minutes, for 32 minutes (4 sets):
6 Bar Muscle-Ups
5 Power Snatches @ 60% of 1-RM Snatch
4 Burpee Bar Muscle-Ups
3 Squat Snatches @ 80%
Use two bars if possible.
C.
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @ 3011
Rest as needed
D.
Three sets of:
Single-Leg Barbell Glute Bridge x 10 reps each leg
Rest as needed
E.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with 15-20 GHD Sit-Ups between rounds. (60-80 total)
1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right
A. Done
B. 3:30/3:33/3:30/3:30
C Done with 32 kg
D. 95 lbs
E. 9:00
Not a great day.
Got through a bunch of mobility and the primer and thought i was good but both BMU and snatches were uncomfortable on the R shldr today. Made it in to the 3rd set of A. before missing the first squat snatch and calling it quits.
C. w/ 35# kb’s
D. w/ 75lbs
Hoping im good for my fave workout day of the week tomorrow and the Halloween partner WOD saturday.
Primer done
A) 85/95/115
B) 90 & 120- 2:48/2:42/2:50/2:47 Rx
C) 55# kB
D) 125#
E) done
Thanks so much!!
A)
worked up to 90# squat snatches and did strict PUs for BMUs in garage
used 25# DB set, focusing on tempo
used empty barbell, dang those were harder than anticipated
B) couldnt do in garage
C)
D)
E) Did gym metcon ay home…
5 min AMRAP
5 strict pull ups
10 push ups
15 air squats
-> rest 1 min
5 min AMRAP
5 pull ups
10 push ups
15 air squats
-> rest 1 min
5 min AMRAP
5 C2B
10 push ups
15 air squats
… Total = 17+ 37
Fun session!! Enjoy your rest day!
A) 65/80/100
For Bar mu I subbed CTB 3/6/9
B) 10CTB
5 power snatch 75#
10 burpee pull-ups
3 snatch 85#
Used lighter weights since I just started snatching again
2:22/2:26/2:29/2:29
C) used 55# KB
D) Used 85# why were these so hard?! Haha besides the fact that my glutes are still destroyed ??
E) done with 35# db and 15 ghd
Yay for rest day! ?
? ? ?
Warmup:
A. 95/ 125/ 165 @ 3:20
B. 3:59/ 4:05/ 4:11/ 4:06
C. Done
D. Done
E. Done with abmat sit-ups
A. Done
B. 60% @125#, 80% @165#
3:11, 3:38, 3:38, 4:03
Squat snatch just crashed starting round 2
C. Done
D. 115#
E. Maybe later ?
That escalated fast! Treat that lift like a 1-RM set yourself right keep your chest up and finish that pull!
A. 95 115 145 ring my
B. With ring mu and 115/145
3:29 3:30 3:36 3:43 4:11
C. 32kg
D. Bodyweight 3×12
E. 27.5# dbs and 20 ghd
Lost a little more time on that final set?!
A. Snatch weight 45/75/95/115/145
1/1/2/2/3/3 bar mu’s
B. 2:19/2:15/2:08/2:15 scaled to 4 burpee pullups instead of burpee bar mu’s..115 snatch touch and go and singles at 145. Used 1 bar. Bar muscle ups were better this time, only 1 or two chicken wings but rest were good. Good win for today.
C. 10-8-6-4-2 of 135 bb lunges/ghd sit-ups with 3 strict pullups after each set. Tried to mash up what I missed accessory wise yesterday with today.
Progress! Good work Chris!
A. Done
B. 135/175 with one bar
2:52/3:06/2:41/3:20
Plate loading mishap on the second set and missed the last snatch on the final set. I think my transitions just need to be quicker overall but its tough with the current gym set-up!
C. Done with 32kgs
D. 135 this hurt
E. About 10 mins with 80 ghd. Nice n smooth
Let’s apply that learning going forward!
A: done
B: C2B; 95; 115 each round 3:15-3:30. So much fun I did an extra round
C: done 24kg
D: bodyweight
E: done about 15 min finally getting better at renegade rows
Solid three days of work!
Hello!! I’m alive!!! I’m in hollydays and today i go training a one box …
A.done
B.done 42kg and 56kg
C. Kb 32kg
D. Done 30kg
E. Change for today wod in box
400m run
400m row
30dead lift 80kg
30 push up hand release
30 pull up
400 run
400row
20 dl 80kg
20 push up hand release
20 pull up
400 run
400row
10 dl
10 puhr
10pull up
Time 20:50
Looks like a fun workout! Enjoy your holiday!
A. 115/140/170 singles on BMU
B. Class WOD, my hands are still all cracked and healing.
C. Done. 32kg KBs
D. Done. 95#
E. Done. 20 ab may sit ups. No GHD
Hope those heal up soon on you!
A. Done
B. 3:58, 3:47, 3:23, 3:46 RX
C. Done
D. Done
E. Done with 15 GHD AND 35# dB
Good job, enjoy some rest tomorrow!
A) Done 50kg, 60kg and 68kg
B) 50kg Power Snatch, 68kg Squat Snatch
1: 2:51 (missed first Squat Snatch)
2: 2:24
3: 2:31
4: 2:36
C) Done with 2x 32kg kb.
D) Done with Barbell only
E) Done
Damn the extra sleep and food from yesterday helped so much on my performance today. Everything felt so light as my muscles were really rested.
Also first time in a long time I am actually doing Wednesdays on Wednesday
Sleep is magical!
Snatch warm up done
A Done 40kg 48kg 64kg
B Done RX Power snatch 48kg Squat Snatch 64kg
02’15” 02’17” 02’12” 02’06”
C Done Double kb 32kg
D Done 48kg
E Done DB 22kg
Nice work today!
thanks hunter !
Warm-up done
A. Done
B. Due my knee did all Power Snatches 2:38(135/165#)/2:42/2:38/2:24(135/170#)
C. Done with 62# KB’s
D. 65#
E. Done Rx (80 GHD Sit-Ups)
Hoping for full health soon!
Thank you . I hope so too
A. Done
B. No muscle ups yet so I changed it to-
5-6 min rounds of
10 pull ups
5 power snatch
10 burpee pull ups
3 snatch
3:50/3:16/3:20/2:59/2:51
Never in my life has my last round of anything been faster than all the rest? Snatches were feeling great today!!!
C. Done
D. Done
So you’re telling me you sandbagged the first 4 sets?
A. Done
B. Done with 55Kg and 72.5Kg
3:03/3:04/2:57/3:01
C. Done
D. Done
E. Done, Subd weighted VUps no GHD.
Move well and feel good?
Better but not great. Still a bit stiff and shoulders are sore but that will pass and next week will be good. I’m also in a new garage so getting use to my setup there. I need to refine a few things to get it right and comfortable. I’ve been working out early mornings this week. I’m contemplating sticking with the early times to change things up.
Warm up done
A. Done
B. Done RX with 155 and 205
1:53/1:47/1:44/1:51
Failed 2 squat snatches on the last round was rushing wanted to finish around 1:30 which I think I could have
C. Done
D. 95#
E. 8:10 with 20 GHDSU
Got a little excited at the end there!