A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
The load should built throughout the 18 minutes of this session, from approximately 65-85%.
B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
Yesterday’s
A. 65, 65, 70
75, 80, 85
85, 90, 95
B. 6:36 RX.
I was tired and didn’t have the grip to go ub on the snatch. AND I need a new rope. The cable is unraveling a bit.
A. Worked to 205
B. 6:05 RX . Need to re-learn how to reload hang snatches. This was baby weight but couldn’t get in a good rhythm .
A: 53-55-58-60-63-65-68-70-73 kg
B: RX 7’07” Broke snatches into 6/4 every round and I felt very good!
A. Built to 195#
B. 4:45 Rx
Sorry for posting so late, been a long day.
A. 95/110/115/-120/125/135/-140/145/15- – had trouble locking out a few reps and had to really stick the shoulders out. I think I was pulling to early
B. 6:40 – Rx’d – shoulders were smoked.
A. 115/125/135 – 145/155/160 – 165(f)/165(f)/165! Haven’t snatched in a LONG time! Did these all as power also since B was power. I failed the first two snatches of the last set, but finally got it on the last one!
B. 4:55 – I can’t string together DUs for more than 5 or 6 reps yet so I did SUs. Even with the SUs…that was SPICY indeed!! Heart rate went up to 178 REAL quick and didn’t drop south of that 🙂 🙂
Well, still nice impressive work, especially on the METCON.
A. 65/75/95 – 95/115/115 – 115/125/135. Did these all as power since B was power. Felt good on all of them. Stuck with the recommended %’s and probably could have done a little heavier.
B. Rx’d 7:23. UB rd 1 then 6/4 for remaining rds on snatch. UB all rds on DU. Super hot & humid in LA today. I did wear an appropriate shirt for this workout!
A.) up to 110
B.) Done at 80 lbs. 9:54 . Snatches were 5/5 for the most part to mainatin form, DU’s unbroken
Nice job!
Fitness. I’m still taking it slow from low back injury.
A. Split leg RDL 4×12 #70
Ab wheel 4×12
B. 5 rounds: 20 KBS #53, 15 (40) AB calories
10:50
C. Arms
Luke
A. 2×135,140,145
2×155,160,165
2x
E2MOM per movement
B. 5:04
Wanted <5 but only 1 round of DUs unbroken kept me from that.
C. 2 sets of
5 BMU
30” L-Sit
Anika, if you ever want to send me a video, I’m happy to take a look!
7/13 squat day for me
5 sets 2 fs then 4 bs at 207.5
That felt light after doing 225 with the same scheme on Monday.
Metcon:
1000m row
21 60 lb kbs
21 60 lb goblet squat
750m row
15 60 lb kbs
15 60 lb goblet squat
500m row
9 60 lb kbs
9 60 lb goblet squat
13:45
A1: 95 / 105/ 105
A2: 115 / 125 / 135
A3: 140 / 145 / 150
155 is my 1-RM, worked on not scraping my thighs today, which really helped. If any of you are thigh scrapers too, check out a video by Mark Bell that Max Aita guest appeared talking about not scraping. The 150 actually felt really good today from just changing that.
B: sadly with 60 singles, still, instead of DU’s – 8:25
C: Joey’s false grip hangs off rings, which is really really really hard when u don’t do it for awhile
A. 145/155/165
175/185/195
205/205/205
B. 5:29 Rx
Tried to catch 4:52 but wasn’t happening after round 2 ha.
Snatches did all sets 7/3 except first was UB
DU all UB
Dear lord Jeff, you crushed those snatches!
I have serious snatch envy looking at those #s
Nice work, smoked it, I wanted under 6, but needed to recover my shoulders too much.
Warmup:
400m Run
Strict Pull-Up work
Iron Scap
A.
HHS 75/95/105
HS: 115/120/125
SLO+S: 130/135/145
B.
13:32 Rx
Triple digits temp here in Texas today didn’t help with the MetCon. Need ALOT of work on my conditioning. Only missed 1 or 2 double unders. Snatches felt strong and clean.
I approve this message about the Texas temps… there was a large pool of sweat on the ground where I was doing my DUs… nasty time of the year. Good job getting it done.
Thanks, you too. Good luck over the next few days of hell.
Worked up to 140# on the snatches.
Decided to go on the bike for 30 min to get some blood flow through the chest
Hopefully you’ll make a quick recovery! You’ll be back at it in no time.
A. Squat Snatch Complex as Rx
HHS 115, 125, 135
HS: 140, 145, 150
SLO+S: 155, 160, 165
… felt abit clumbsy and toesy early on but tightened up by the end
B. As Rx: 4:52
… nearly UB – last set of snatches broke 5-5 (just couldn’t see them out) … legs are tender but not torn – dodged DOMS (this time around at least)
Crushed it. Good to have you back
You devoured B
Steam is still coming off the floor from where you smoked B
Nice work, way to come back strong. Smoking fast today.
Wow, 20min leg focused warmup after yesterday’s nonsense.
A1- 95-105-115
A2- 125-135-145
A3- 155-165-175
B. 8:04 Rx. Wasn’t in it today. My final pull was way off on these, I was slinging it up rather than pulling/pushing… need to work on that(keeping a vertical bar path).
C. 12 min EMOM: Bi’s – Tri’s – x-over symmetry
Strong snatches! and return of the X over work, hope it’s just maintenance rather than issues coming back?
Thanks, snatches felt smoothe this morning. X-over is just something I’ll always do to improve shoulder strength and stability ??
Check out some videos by Max Aita. One that really helped me today was when he guest appeared on a Mark Bell vid talking about not scraping the barbell up the thighs. I was a real thigh scraper which led to about a 35-65 hit rate at my heavier loads, but he talked about how scraping causes u to lose that position and 2nd pull velocity. Hopefully that helps, not that the A3 numbers show any need for it.
Still great numbers on the snatch.
A. 75#-85-95 / 95-105-105 / 105-115-115 (1 rm is 125). Still need to get under it faster but that has improved. Overall felt great today
B. 5:45 with 75# (UB and 1 DU miss)
Tried a few reps with 85# and I knew form would break down with this amount of reps
C. L-hang on pull up bar 8 sets 10s on / 25s off ✅
Early post today! C must have been grippy after B
Nice vid! In slo mo your triple extension looks awesome, but looks like the bar comes out in front after that rather than back towards the catch position. @libbylandry:disqus am i in the right park ball park?
I hadn’t noticed that, maybe out forward before I catch it yeah… not sure if it could be linked to catching it too high maybe…? Thanks for the input!
No probs, I think we have the same issue so keen to see what might be causing it!
Yes! I like your extension too from the angle, and then we both catch it in a quarter squat heheh
Yeah, so it looks like in your set up, you need some lat engagement. You should think about bending the bar in half around your legs by pulling the shoulder blades back. While the arms need to remain like ropes throughout the lift, you want to have tension/tightness through your upper back to help keep the bar close.
You are catching very high, like a power snatch and then lowering yourself down. Once you get comfortable punching under and dropping low you’ll be able to do more weight easily since you’re already pulling that so high.
Thanks for the feedback. I feel smoother on the catch than I did before (I used to pause on the catch, then keep going down) but I totally agree with your assessment. I may try to incorporate some tall snatches and snatch balances, it’s been forever since I tried those (aside from empty bb in warm ups). Nice work today you crushed it as always
Really fast B
Still fast at B, way to go on UB DU.
A.
Worked from 65-85% of 5lbs above my 1rm
I think I’m improving my triple extension, but still need to catch in the bottom of an OHS. Here’s a video of the last set, comments welcome as always!
https://www.coachseye.com/v/f08f15d16e04474b8fbd825a15ed7762
B.
This burned! Found it hard to cycle the barbell from the hang, but pull felt strong. 1 break per set of doubles 7.54 Rx. Round times 1.16, 1.36, 1.42, 1.45, 1.35
C.
Banded chest pulls
Sumo good mornings 3×12 reps at 20kg
Strong B, and you’re assessment of A looks right on. Have you tried the snatch balance?
I’ve done them before, but not for a while, a drill to include in snatch warmups I think. Thanks!
Yes do them while listening to Snoop Dog’s “Drop it like it’s hot” and it’s a done deal?
Hahah fantastic
Check out some videos by Max Aita. I’ve found that they did help me today. In terms of your catch, maybe it’s because that’s pretty light for you? It did look quite effortless, not at all saying you slacked, just that you can probably handle way more than you thought.
Thanks, very kind! I will check them out
Shoot, it won’t let me view your video! Not sure why….
Hi Libby, I’ve reuploaded! https://www.coachseye.com/v/f08f15d16e04474b8fbd825a15ed7762
Hi team! Libby here, taking over for Michele while she’s at the World Cup. Warmup 1. Spend 2 minutes opening up t-spine with a foam roller or med ball against a post 2. 10 PVC pass thru’s + 5 PVC around the worlds in each direction + 10 PVC pass thru’s in the bottom of the squat + 10 PVC behind the neck press in the bottom of the squat + 10 Squat jumps with PVC in the back rack 3. 10 Band pull aparts with palms down + 10 with palms up + 10 OH band pull aparts (pull… Read more »