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 10 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)
B.
For time:
40/30 Calories of Assault Bike
30 Ground to Overhead (75/55 lbs)
20 Bar-Facing Burpees
400 Meter Run
20 Bar-Facing Burpees
30 Ground to Overhead (75/55 lbs)
40/30 Calories of Assault Bike
B) subbed row for bike, 100 dubs for run. (It’s -25c)
20 min , rower on other floor and I am 57 ????
18:30 RX w/ row subbed for run.
25kg snatch
Echo bike
18:45 including changing shoes and going down from 2nd floor for the run
A. 105-115-125-130-135# off of 167.5 so 60-80%
B. Rx 16:31
Snatch
125 125 135 145 155
As prescribed part B
14:27
A. 115-125-135-145-145
B. 15:46 Rx
Idk about today man, those Bulgarian Split Squats combined with the thrusters ruined my life haha. I can barely walk.
We’ll see if I get around to getting around later.
Went off script today to stay inside in the single digit temps.
A. Tempo HR pushups 31×1 x 15 reps
20 vups
2 minute rest
B. 30 min row with nasal breathing
6766m 405 cals
I’m trying to build back my conditioning. This was a good result with an even 2:13 pace per 500m all the way through.
15:50 rx
Snatch working weight 135
24:00 rx
Great warmup
Warmup done ✅
A. SA snatch complex done with 30kg DB
B. FT
40 Cals of Hand Bike
30 G2OH @17kg SA DB
20 Bar-Facing Burpees
400m Run
20 Bar-Facing Burpees
30 G2OH
40 Cals of hand bike
14’49
Good little push this one and didn’t feel too bad ????
C. Travis’ core workout #1