Warm-Up | Performance
“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”
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1 reps
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60, 65, 70, 75, 80, 80-85, 85-90, 90-95, 95+, 95+
B.
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees
Compare results to April 25, 2023.
A. 90-100-107-115-122.5-130f 2nd-130-137.5-142.5-150-157.5f-157.5f
B. scaled to 115# 6:40 last time 6:20 at 105 in Jan 2021
75/80/85/90/95/100/105/110/115/120
6:47
Still knocking the rust off.
A. 65, 75, 85, 90, 95, 100, 105, 115, 120 x 1, 125 f x 3
B. 10 RFT
3 snatch @ 65
6 BOB
3 BMU
14:36
Chose to not do Ingrid because 95 wasn’t feeling good. And I wanted to redo this one. Last time was 16:06
A. 60#/65/70/75/80/85/90/95/100/105
B. 5:54- all power snatches
55-95
6:45
Folks, what %1RM of your snatch do you use for Ingrid? My 1RM is 145 so 135 is a big challenge for 30 reps. Thanks
95# is close to my max of 105-110 as well. I just do power snatches on Ingrid which makes it doable.
When it says snatch does that mean full snatch or can you choose between full and power?
Hi what does it mean 1.1 rep?
1 rep, 10s rest, 1 rep again, rest for the remaining time until the 2min has passed