Warm-Up.
Followed by…
Every 90 seconds for 4:30 (3 sets):
Close Grip Overhead Squat x 5-7 reps
Followed by…
Every 90 seconds for 4:30 (3 sets):
Snatch Balance x 3
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)
Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.
B.
For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters
Warm-up
OHS from 30 to 50 kg.
Snatch Balance from 50 to 70 kg.
A) 60-65-70-75-80-85(f)-85-90 kg
B) EMOM 10′
3 P. Snatch (60-60-70-70-80-80-80-80-80 kg)
C) Every 6′ for 2 sets
800m run (2’57” – 2’52”)
Work out b: 16.43!!!
A: stayed at 55 kg since technique was terrible
B: 17:50 @50 kg
A. Worked up to 105. Form wasn’t cooperating.
B. Did fitness B – 50 DB snatches @ 55#. 11:18
A.
65, 65, 75, 80, 85, 90, 95, 95
B. 14:55 – tough. All singles and tried to keep good technique.
Hold on Conditioning. (Home/ Sean) WU 2 rds Perfect Stretch into hamstring stretch Inch Worms Land Swimmers MTN Climbers Dynamic 2 rds -High Knee Skips -Karoke pull /push A. Gwen 15-12-9 Clean +Jerks (Pick a load) touch and gos (bar drops inside 15-12-9 5 burpee penalty) Results: Used 115 lbs time: 2:55 Sean Used 95lbs time: 3:00 This one challenged grip and resolve. 115 lbs felt horrible. Check the ego for sure. it looks easy but it is not. Rest 2 min B. 15 min AMRAP 2-4-6-8-10… Push Press (115/75) Bike or row cal Perform 2 reps and 2 cal… Read more »
Nice job. B looks fun. A.. not so much.
A was just BAD! B. Was just hold on to a pace.
A.HHS + HS + S
40kg,45,50,55,60,62,60,60
Haven’t spent that much time practicing snatch’s so still trying to build it up slowly
B.14,30
Broke the snatch’s down in to 5’s, slowed it down and really tried to work on my technique, some a lot better than others! Legs definitely knew about it towards the end after yesterday BSS!!
A.HHS + HS + S
Sets 1,2 @ 105
3,4 @ 110
5,6 @ 115
7,8 @ 120
It’s been a while and my positioning was not the greatest. Thank god for the lower weight.
B. 13:58
Tried to leave the foot off the gas. Chest was burning pretty good from an upcoming cold.
… yesterday’s WOD left a serious mark – legs are shot – no stairs or anything below parallel today.
A. 3 position Power Snatch as Rx (OT2M)
95, 105, 115, 125, 135, 140, 145, 150
B. For Time: 800m Run | 40 – 55# DB Alternating Power Snatch | 800m Run
9:25
… stretch and a steam.
Have some serious hip issues (hip replacement candidate), so have to scale anything that involves lifts from the ground:
A. Hang power snatch 5×5 up to 65 kg
B. 40 assault bike
30 kb swings at 24 kg
30 db snatches at 25 kg
40 assault bike calories
Time: 7.36
Felt pretty good and pushed the pace on the last AB
Missed Tuesday and Wednesday.
Went with clean work instead
E2M 1PC 1FS 1C&J
115lb 125 135 145 155 165
E2M 1C 1FS
170 175 180 185
Went pretty well as 205 is my C 1RM now I believe
B. Took 14:00
800 m run (4:25)
30 PC #115 all sets of 5 (till 9:30)
800 meter run