PERFORMANCE
Warm-Up.
“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):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%
B.
For time:
60/40 Calories of Assault Bike
30 Bar-Facing Burpees
15 Hang Power Snatches (155/105 lbs)
Worked upto 57.5kg, working in the balance overhead, missed a few lifts in low squat position.
On metcon – 9:31 ladies RX
Did 47.5kg ~ 105lbs
Felt way too heavy when warming up for the workout but split into 3 sets of 5.
Worked on squeezing shoulder blades together at top before eccentric phase which helped any shoulder tugging on way down from top position.
Overall pleased with results.
Up to 95lbs
12:25 @95 covid+ felt shakey
A. 90, 90, 95, 100, 105, 110, 115, 120 (tried 125 x 2 b/c 120 felt so good. No go this time)
B. Scaled to 95 and even that was hard.
8:49
Did the HPS in 5 sets of 3.
Invictus must have been half asleep yesterday so did their one from instagram!
A. BP every 1min x8 @70kg
B. Fly’s every 1min x8 @22kg
C. FT Sledgehammer
50 WBS
10 C&J @61kg
25 bar facing burpees
10 C&ah
50 WBS
12’37
RX
B: 10:58
A:
190-190-200-215-225-240-250-miss at 260
B:
6:59
Bonus: Bench Press – every 1:30 2 reps (7 rounds)
185-205-225-255-275-295-320
The workout wasn’t up yet, so I did one from last week that I missed:
A. Deadlift
8×150#/6×180/4×205/2×235/1×250/1×260/1×275/1×285
B. 8’ AMRAP
6 deadlifts @155
12 box jump overs
7+4