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!! 💪