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):
Hang Snatch x 1 rep @ 80+%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%
Build to today’s heavy double. Drop and reset between reps.
B.
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.
A only: 135-145-155, 155(1), 155(f), 155, 160(1), 160
40kg oh squats
Ttb
DUs
9:08
between night shifts
A. 135-140-145-145-145f-145f-135-140-145 off of 167.5
all misses were second rep. Dropped down, realized I was starting the 2nd lifts with my hips to high.
B. DU fail. Started the workout and just couldn’t get any du. This happened 3-4 weeks ago once to. The rope just starts smacking me in the back of the head. Everything else feels like normal. Will do some again tomorrow. Ended up giving 2 min of attempts the first round and then changed to 2 attempts + run 100m.
OHS at 105#
12:25
Snatches all of it done at 115
5 rounder was 10:38 RX (115)
Snatches we’re crap.
A) 70
B) 75
C) 9:06
#hkr and #65
A1. 85#/90/95
A2. Stayed at 95# here. The weight was going up easy but I was having balance problems on the squat.
B. 10:11 with 75# on OHS. Forearms and grip are toast.
Snatch #140
Wod 7:27 #95 ( should have gone heavier but haven’t done this movement in a wod in a long time )
Emom 1:30 hang starch
125 135 145
Emom 1:30 2 power snatch
155 165 175 miss 185
6 rds
6 ohs 135
12 ttb
30 du
8:27
Last two rounds did front squats. Elbows were throbbing
A1. Hang Snatch x 1 – 60#, 70, 80 A2. Snatch x 2 – 80#, 85, 85, 85, 85 ***Hang snatch felt great..snatches not so much…really rusty today! B. 5 Rounds for time – 11:26 (1:44 slower than 6/2020) 6 OHS @ 85# 12 T2B 30 DU ***All UB except 1 trip in 2nd round of DU. I know it doesn’t say..but as a long time Invicti..I know the OHS should originate from the ground. But on the 2nd round I had 4 fails before racking and moving on (obviously where I lost a lot of time)…So rounds 3-5 I… Read more »
A. Done 60kg
. 60-62-65-67-70 only 1 rep is my rm
B. 12:00 60kg
A.
Hang snatch 115, 125, 135
Snatch x 2 135, 140, 145, 145, 145
B.
11:04 @ 135
7’51 @ 60kg
Warmup done ✅
A. Hang snatch @26kg SA DB
Snatch x2 @30kg 5 sets
B. 5 rds FT
6 OH squats @25kg SA DB
12 v-ups
60 SU’s
7’21
C. Travis’ core workout #1
Felt quite short and sweet today, breaking us into the week gently!
Great work Al..just out of curiosity…can you see the difference in your arm size? You are killing all of these workouts SA…it’s got to make an impact. I’d feel like I was lopsided.
Hi Candy, yep absolutely!! I’ve got a little boys arm on one side and a mans arm on the other, my wife thinks its hilarious!! Just out of curiosity I did measure it the other day and my right arm is about 25mm smaller than the left! I’ve got another 5 weeks till I can lift more than 2kg with my right arm, so I’ve just got to be patient a bit longer!!