A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead
A. Bryan (E3MOM) – 105#, 115#, 125#, 135#, 145# (f).
B. Bryan (155#) – 10:01.
A. Actually went “heavy” with this and nailed 85#. Failed 90 and psyched myself out, so that was it.
B. Like a twit, I interpreted it wrong and did Squat clean. Oh well. More work. scaled to 85#. Need to keep working on pressing, because that’s where I am WEAK!
9:30
A. 210 today
B. 7:21 rx’d
Have been following for some time .but this is my first time posting .
Snatch worked up to 80 lbs only
12:07
23weeks pregnant.
This is the only program I found that I can follow without scaling too much. Good job everyone else.
Body tired and some sinus stuff today, so took it easy.
Did my classes stg portion:
Tgu and db snatch:
Every 4 mins x 16min complete
3tgu each arm and 3 db snatch (using same db for tgu and snatch)
20# 25# 30# 40#
Did fitness partner wod with slight mod:
15 min amrap
20 Supine ring rows
10 burpees (partner did stair runs)
200 m run
Partner and I got 7rds+8reps
So on the sub train still with wrist…
A. Did back squats working up to heavy single: #355…happy as my max was #360 and my legs are pretty fatigued today so should get a new max soon
B. Subbed 20 pullups for the S2O and 15 Deadlifts (#275) for PC, did burpees and run as rx….9:30
A. 110#/ failed 115#( not getting under the bar)
B. Rx (125#) 9:58 – felt heavier than expected
A. 235# missed 245 but was close. This matches PR since I tore ACL two years ago. 50# under lifetime PR but I’m liking the progress.
B. 6:26 RX this was fun. I still hate running. Ugh.
Bonus: core work.
Beastly. I have to put more barbell work in snatch is way behind my clean and jerk.
Thank you. I was having a good day today.
Super beast! Glad you’re seeing progress.
Thank you for your motivation. It’s nice to come on here and be pushed on a daily basis.
A. Squat Snatch (OT2M)
95, 115, 125, 135, 145, 150, 155, 160, 165, 170
B. As Rx: 9:19
… yay rest days … solid week.
Awesome week! Thanks for all your tips to the others athletes!
Thanks for your continued support, comments and encouragement – it does make a difference.
265 snatch, barely missed 285.
For time:
1200m run
40 box jump overs (24″)
15 deadlifts @315
7:55
Great job!
65kg max today. My PR is 72kg (i must do more weightlifting to improve the catch position).
– my legs are sore from yesterday workout
B. 11’40” with 70kg bar
Try some sotts press from behind then neck to strengthen the “catch”.
A. Haven’t learned to full snatch yet — subbed for mobility work and hang power snatch.
B. Scaled (155 lbs): 11’00”
Good sub! Mobility is the #1 key.
Hey Teddy. I used to have major issues with OH squats and just overhead work in general. Given the #’s you put up regularly this is clearly not a strength issue. I’ve seen HUGE improvements in OH mobility by doing a few different things. First- I do 3 x10 OH squats in every warm up with just an empty bar or even a PVC pipe, just focusing on form. 2nd- check out this video from kelly starrett , https://www.youtube.com/watch?v=hzozw2Aso3M . the lacrosse ball scap thing especially did wonders for me.It will hurt, but it helps. Lastly, this stretch is also… Read more »
Thanks for sharing! You guys are great!
Ryan this is fantastic! Thanks brother!
I don’t know what it is when I go overhead. I typically do a few corrective exercise interventions as part of my warm-up (t-spine rotation and extension movements), but the ones here are definitely new to me.
I’m going to start incorporating the 3 X 10 OH Squats as part of my pre-hab too. You are the man, thanks for these nuggets brother!
Max 165 power snatch
7:15 RX
Legs are jello from squats yesterday
Crushed it Tyler – nice work.
Serious crushing!
Thx. It was a fun work out.