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”
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees
Compare your results to August 24, 2023.
Had to take 3 days off for bronchitis, still coughing. “ran” yesterday very slowly
A. 65-95-115-120-125-130-135-140
B. 7:28 at 115# all power snatch 52 sec slow. Better than i expected for how I’m feeling.
A. 85 – 110
B. Ingrid
7:15. My snatches were ugly. You guys are all Monsters. I solute you.
A. 135,145,155,160,165,170,175,180
B. 5:25 all singles
Up to 210
4:15 Rx (UB snatches)
70/75/80/85/90/95/100*/95
5:50
Rnd Q37sec no rest btwn 9&10rnd
A. Ok up to 88%
B. 6:23 Rx
A). All @63 kg
B). 6’02 Rx
A) 90/95/100/105/110/115/120/125
B) 5:54
-57 second improvement over 24 August time! The 95# didn’t feel as heavy. Still need to get smoother with my burpees. Taking too many steps it feels like.
A. 95/115/135/155/165/175/185/195
B. 6:31 Rx
A.Build to 89 kg
B. 7:15
Warmup done ☑️
A. RX up to 55kg
Focus on technique during 1st pull
B. Ingrid FT
8’59
Done @51kg not 61 as that’s only 5 off my 1 RM!