PERFORMANCE
Warm-Up.
Two sets of:
Cross-Bench Pull-over x 8-10 reps, hold end range as desired
Frog Rocks or Frog Stretch x 90 seconds
Followed by…
Two sets of:
Snatch-Grip, Behind the Neck Push-Press x 5
Barbell Overhead Reverse Lunge x 10 (5 per side, hold barbell with snatch grip)
Snatch-Grip Barbell Romanian Deadlift x 5
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Bar-Facing Burpees
9 Power Snatches (115/75 lbs)
A. 95-105-115-125-135-145f on full snatch-145-145 (85%)
B scaled to 95# 2:18-2:22-2:38-2:39
A. 105-15-25-35-45-55-60-65
B. Done
A)
95,95,95,105,105,105,115,125
Missed 1st OHS attempt in rounds 1,2,8…. It’s been awhile!
B)
Scaled to
20 cal row
6 BFB (12 in round 1)
9 snatch @ 95#
3:15 (singles)
2:45 (3×3)
2:49 (5-2-2)
3:00 (5-3-1)
A. 135/135/155/155/165/165/175/185 (Any ideas/videos on catching the heavy snatch/push press/clean?) Don’t mind the 1RMs, but the complexes I feel a bit dodgy on.
B. Ran out of time yesterday
A. 65, 75, 85, 90, 95, 95, 100, 100
B. 2:18, 2:13, 2:14, 2:16
Ouch!
A. 95-115-125-135-145-145-150-155(fail)
B. 9:54 Rx (2:31, 2:29, 2:26, 2:28)
A. Worked up to 90#
B. 2:50/2:53/3:00/3:03 echo bike.
A: 135, 155, 165, 175×4, 185
B: 2:19, 2:23, 2:44, 2:57
On Echo Bike
A. 62-67-72-77-82-87-90-90% of 1RM
Failed last overhead squat
B. Rx 2:00-2:30-2:32-2:47
A. Hang Snatch + Snatch + Tempo OH Squat @ 31X1 55, 60, 65, 70, 75, 80, 85 (missed hang), 85 (got the hang) ***Shoulders super tight..OHS tempo more like 52X1 B. E4M for 16 min 10 Cal AB – 53s, 50, 47, 41 12 Bar Facing Burpees – UB 1 Power Snatch + 9 OH Squat – UB 2:42, 2:37, 2:32, 2:31 = 10:22 ***switched up all power snatches for OHS due to shoulder stiffness. C. Tabata (40s work / 20s rest) x 4 rounds Supported Skin the Cat Hold (end range) Nordic Hold Supported bottom of the dip… Read more »
A.
75, 95, 105, 115, 125, 135, 135, 135
B.
2:46, 3:09, 3:14, 3:29
Scaled snatch down to 95# to save my back. Performed on Echo bike.
Warm Up ✅
A.
95/115/135/145/155/165/175/185
B.
2:27/2:22/2:19/2:15 Rx
Singles on snatches
Hello jet lag my old friend!!
Warmup done ✅
A. Snatch complex 8 sets
Worked up to 56kg
9kg off 1RM but getting there slowly but surely.
B. Every 4 mins FT
21 cal row (equv to 15 cal AB)
12 BF burpees
9 power snatch @47kg (10% off due to arm)
3’05, 3’27, 3’38, 3’57
Total- 14’07
Good push this one, 10% off felt about right considering coming back from injury 👊🏻