Warm-Up | Performance
“Mind Muscle” Complete Snatch Warm-Up
youtu.be/VaQr5iavK1Q
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 24 minutes (12 sets):
Snatch x 1 rep
*Start at approximately 60-65% and build to a new 1-RM Snatch.
B.
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
A. 155# 92% consistent with the last three weeks but feeling not great on this lift right now
B. 2:05-1:59-1:58-1:58 echo bike 20 cals 24″ box
A. No new pr, but 100% of current 1rm
B. 2:00-1:57-1:56-1:56-2:03
A. Tried to Snatch, but the empty bar hurt and I couldn’t press out without making my form funky, so I did mobility and other boring exercises to strengthen my problem areas.
B. 1:59, 1:57, 2:05, 2:14
Ouch!
A. Every 90”
Push Press + Push Jerk
155, 165, 175, 185, 195, 205, 210, 215, 225
B. 15 minute AMRAP
21 cal bike
15 T2B
9 SHSPU
4+11
C. E3MOM for 4 rounds
20 cal bike
10 BBJOs
2:02, 2:05, 2:12, 2:03
115,125,135,135,135,135,155,175,195,205,205,215. My previous 1RM was 185.
1:49, 1:50, 1:49, 2:09
A. 95, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 195
B. 1:33, 1:32, 1:33, 1:32 (echo)
Dude! Ridiculous! Good job 🙂
A. 185 Max snatch not ideal was shooting for 195 but form wasn’t there
B. 1. 1:22 2. 1:26 3. 1:45 4. 2:00
70-115lbs
1:40/1:40/1:40/1:55
A. #75 PR by 10lb
B. Rx bike, burpees box step overs 6/6/6/8
A: 115. Didn’t have 2.5 plates so couldn’t hit 120 which is latest pr. Failed 125.