Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.
first time posting here…
A. worked up to 155#
B. 11:58 (135# / 115# / 105#)
A) worked up to 165
B) Rx 9:47
Awesome! Especially for Part B!
80, 90, 95, 100, 105, 110, 115, 120, 120, 125
Scaled to 135, 125, 115
8:52
So glad I didn’t workout yesterday
Ha! Today’s was rough, but in a good way, eh? Nice work!
XOS Activation
A.) 105, 110, 120, 130, 140, 145, 145, 150 (failed 2nd), 155, 160
B.) Snatch weights were 115, 105, 95. Should have done 135, 125, 115. 9:10
XOS Plyo
Nice, Jason!
A. 95-150. Missed 150.
B. 10:49 rx
Next time! Great work!
A. SN 1.1 x 95 to 155, got 160 (1)
B. 7:14 — subbed HPC (185-165-155) for power snatch
Great work, Andy! How come the sub to HPC?
Probably could have scaled weight and partitioned to get through it. Catching overhead is hard on my shoulder and wrist some days, and after a bunch at 90%+ I was getting sloppy. Pulls were still feeling strong though, so figured I’d get more out of heavy HPC than light(er) snatches and work the hip extension piece. I will do extra burpees today for my insolence!
A. 95, 105, 115, 125, 130, 140, 145×1, 145, 150×1, 150
Overall I was pretty happy with my snatches today because I took a break from going “heavy” while recovering from my ankle injury. This is the first time I’ve hit 80%+ since December. Need to get after it with my Olympic lifts.
B. 15:30
Had to scale to 135#/125#/115# on the snatches
Great news, Aaron!
A. Up to 155
B. Rx 7:57 When I first looked at this I thought, wow that’s just mean… And it was.
Ha! Yes, it was mean. Mean and fun. 🙂
Indeed! I’m always having fun.
A: Done based on 85#. (Got up to 95%)
B: 7:15 with 75, 70, 65. and a 20″ box.
Woo hoo! Super fast Part B!
A. 105,115,125,135,135 (lost track when changing weights), 145,155,165,175,185 (1 + 1 attempt & fail)
B. 14:46 Rx. 5 is a good number for snatch, 10 is okay, 15 is bordering on cruel.
M/37/5’11″/245#
Ha! Great job attacking that!
A. 115 —>175. Failed a few at 175 but ended up with 2@175
B. 10:10. Rx. Wow, that was hard!
Great job, Jeremy!
44m 6′ 160
A. 65, 65, 70,75,80,85,90,90,95
Snatches are the worst for me.
B 9:39 with 105,100,95 power snatches and jumps over a 24 in box
Great job, Mark!
Elevated resting heart rate this AM + body racked from lots of MU practice yesterday makes today an rest/recovery day. On the docket for today is
– stretching
– mobility
– napping
– journaling
– meditation
– walking and playing with the dog
– restorative yoga (maybe)
Snatch away party people!!
Oh you hit on many of our Clean for 2015 tips in one day! Do you use a guided meditation? I love Headspace.
Nice! Yeah, I used Headspace (with pair subscription for a year) and really liked it. I decided it was time for a change and now am using The Mindfulness App. I really like the premium tracks available for purchase on there. But I wish it had a program like Headspace that you can follow every day. I find that a lot easier to keep up with.
Can someone please explain how this workout works? It’s the 1.1 that’s throwing me plus the 10 seconds between singles. Thanks!
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
What is 1.1?
1 single, rest 10 seconds and then 1 single again
Thank you! Good to know I’m not the only one up so early (4:04EST), or is it late?
It’s 10:13 (CET+01) in Denmark 🙂
Hej!
While we’re at it, are these power snatches?
Hej 🙂
I did squat snatch to work my mobility and strenght in the bottom, since the B-part is power.
Your choice!
Thank you!!!
Snatching is most def. my achilles.
A) 90/100/110/120/130(fail no.2)/120/120/120/120/120
Long time since I have been snatching. Kept it at a consecutive 120 the last five sets
B) 115/105/95 and 24″
Time: 9:21
Last 20 snatches were killing me 🙂
Lots of work on your achilles today! Nice job!