PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements.
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
For time:
25 Bar-Facing Burpees
50 Ground to Overhead (75/55 lbs)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Three sets at 70-75% effort of:
Jog 100 Meters
30-45 Second Nose to Wall Handstand Hold
30-45 Second Hollow Hold
Rest 45-60 Seconds
Followed by…
Three sets at 80+% effort of:
Jog 100 Meters
30-45 Seconds of Down Ups
30-45 Seconds of Knee Tucks
Rest 45-60 Seconds
When the running clock reaches 18:00, perform the following…
Every 6 minutes, for 30 minutes (5 sets) for times of:
Run 400 Meters
15 Push Press
10 Toes to Bar
5 Devil’s Press
NO EQUIPMENT SUGGESTIONS:
Push Press – Substitute Push-Ups
Toes to Bar – Substitute V-Ups
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 50:00, perform the following…
One set of:
50 Bodyweight Hip Bridges
50 Banded Good Mornings
50 Bodyweight Hip Bridges
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
A. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch 65# for all sets Immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch 75# for all sets Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): 2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor) 85-85-85-85-90# The continued with just 1 snatch every 2 mins to get 1RM for today… Read more »
A. Muscle Snatch x 2 E2MOM
95, 100, 105
Power Snatch x 2 E2MOM
110, 115, 120, 125
2 Snatch Lift-Off + Snatch E2MOM
130, 135, 140, 145, 145
B. 5:00 w/ muscle then power snatches
A.
65
75, 85, 90, 95
95, 95, 100, 100(f) rushed it, 100
B. 4:57 – RX – 5 sets of 10.
A) 135 lbs and 155lbs
B) Rx 5:10
A. 75,95,105 / 120,120,125,125 / 135,135,140,140,145
B. 4:31. Don’t recall burpee split.
Good OD, and I almost did the one that was posted previously then thought to refresh right before starting.
Blazing fast Logan!!!!
Great work everyone!
A. 95
105
115
B. Rx: 8:14
I’m slow at both elements! I enjoyed it though, and it’s really fun to see you all crush it!
A1. 60#/65/70
A2. 75/80/85/85
A3. 90(x)/90/90/90/95
B. 5:22- done with power snatches.
Fun warm up with the bar.
Muscle Snatch -75#
Power-95
2 Lift and Full-115
Felt very comfortable. Which is surprising
Workout was
5:56 RX. Used snatches.
???? mods, and still a fun work out ????️♀️
WU 35lb bar
A. 55lb, 75lb PS and stuck for SLO and S. Belly starting to get real!
B. Modified – last time I did burpees the little thing inside of me was NOT happy ???? so step back burpees with no stomach landing, and 25lb DB snatch. All UB 4.38.
Great job Alice! Way to keep that baby moving ????
Thanks Anika! Looks like you killed it too!!!
A1. Muscle Snatch x 2 – 55#, 60, 65 A2. Power Snatch x 2 – 70, 65, 77, 80 A3. Snatch lift off x 2 + Snatch – 80, 82, 85, 88, 90 ***Pushed the % just a little on these…felt ok…seems like we haven’t done them in forever! B. For Time – RX – 5:48 (1:39 burpee split) 25 Bar-Facing Burpees 50 G2OH – 15/10/13/8/4 (all power snatch) C. 2 Sets for quality Single leg press x 10 @ 195# Single leg weighted donkey kicks x 10 @ 65# Leg Curls x 10 @ 90# Hamstring curls x 10… Read more »
Nice burpee split…I think mine was over 2 mins.
Warm up ok
A) 50 – 60 – 70kg
B) 6’14” 34kg
5:19
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENTWhen the clock starts, perform… Three sets at 70-75% effort of: 6 cals AB 30 Second Nose to Wall Handstand Hold 30 Second Hollow Hold Rest 45 Seconds Followed by… Three sets at 80+% effort of: 6 cals AB 30 Seconds of Down Ups 30 Seconds of Knee Tucks Rest 45 Seconds When the running clock reaches 18:00, perform the following… Every 6 minutes, for 30 minutes (5 sets) for times of: AB 25 cals 15 Push Press (2x16kg DBs) 10 Toes to Bar 5 Devil’s Press (2x16kg DBs) When the running… Read more »
Warmup done ✅
A.1. 42 kg
A.2. 49kg
A.3. 55kg
Nice to do some snatch work again and work on my very average technique, feels like it’s been ages!!
B. FT
25 bar facing burpees
50 G2OH @34kg
5’54 (1’50 split for the burpees)
Didn’t feel too bad this one, or perhaps it’s just everything feels easier after ‘Helton’! Think I could have been a bit quicker on muscle snatch cycling, but we don’t do much of it I guess.
Nice job. Got me by 2 seconds. I’ll blame it on the phone call I got in the middle. Or maybe that was an accidental much needed 10 second rest haha
Ha you’d have def got me without that phone call for sure Mugu!! ????