PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch + Snatch
(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)
*Sets 1-2 – @ 70-75% of 1-RM Snatch
*Sets 3-4 – @ 75-80% of 1-RM Snatch
*Sets 5-6 – @ 80-85% of 1-RM Snatch
*Sets 7-8 – @ 85+% of 1-RM Snatch
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
400 Meter Run
40 Double-Unders
10 Overhead Squats (155/105 lbs)
These should be sprint intervals…go hard and use your rest periods to recover and repeat.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
90 Second Run/Bike/Row
60 Plank Hold from Push-Up Position
30-60 Second Bottom of Squat Hold
5 Divebomber Push-Ups
20 Alternating Deep Lunge Mountain Climbers
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
Every 4 Minutes, for 24 minutes (6 sets) of:
15-18/10-12 Calorie Bike or Row
12-16 Dumbbell or Kettlebell Alternating Arm Thrusters
Max Reps Devil’s Press Until the THREE Minute Mark of Each Round
Rest the Remainder of the Interval
When the running clock reaches 40:00, perform the following…
Three sets of:
30 seconds of Good Mornings
Rest 30 seconds
30 seconds of Dumbbell or Kettlebell Sumo Deadlifts
Rest 30 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. 125, 135, 145, 150, 155, 160 (x,1), 165, 170
B. 3:30, 3:25, 3:28
Worked up to 115# on the snatches. Haven’t done them in a while so I stayed comfortable.
Subbed the run for 25 cal Echo Bike because baby
40 DU
10 OHS at 115
Didn’t time them. Just did them. Probably 3-3:30ish?
A) 75, 95, 95, 105, 95, 95,, 95, 105 (hit slow snatch on 3rd attempt) Switched from power snatch to squat snatch after 4 rounds (1 rep max PS @ 135#). Still challenged getting under the bar above 95# (1 rep max SS @ 105#). Slow snatch limited ability to go up in weight. B) @ 400 meter run, 105# OHS, and 80 SU’s R1: 2:58 – unbroken OHS – 1 trip R2: 3:12 – 2/8 OHS… allowed weight to drift too far forward – 2 trips R3: 2:54 – unbroken OHS – 0 trips Happy with OHS. Still a… Read more »
Great job! Sounds like you just need more touches on the OHS. You could add them into your warm-up every day. Even just a set or two of 10 reps under control. Once you get comfortable with that, you can start practicing getting under the weight with some Snatch Balance.
Thanks Michele!
Yesterday’s
First time moving after being sick for 10 days, so I took it easy. Had that coppery taste in my mouth and screaming lungs after the first round, so slowed it down even more.
AB Cal – 28, 19, 22, 25
DP 25# DBs 12, 13, 12, 13
Row Cal – 21, 23, 23, 24
SPU – 10 every round – had enough time to do more, but kept it slow and low.
Glad you’re starting to feel a little better!
Only had time for 3 rounds of yesterday’s:
Bike- no counter so just rode 90 secs
Devils press- 11/12/11
Row- 23/22/19
Spu- 17/18/19
Took a little longer then 30 seconds to transition to and from pull-ups because the pull-up bar was all the way downstairs.
Yesterday I did
10 min rowing max cal
Tabata single arm DB snatch
3×10 Lat row
3×10 narrow row
Today:
A1. Snatch up to 70 kg x2 (more a powersnatch from 65 kg)
A2. Emom 15
KB OH carry 24 kg 45s
KB row 32 kg x10 @2111
KB row
Hollow rock 45s
KB farmer carry 32 kg 45s
B. E6M x3
500 m row
40 DUs
10 sandbag squats 80 kg @tempo
~2:50 Rest each round
LEGIT weight on those sandbag squats!
Thanks Coach, they got way better over time. Really love them as a complex movement sub instead of the barbell. Way more natural.
Snatch pull 3 sec + snatch
135-145-150-160-160-165-170-170
Crunched for time
3 rds
Run 250
40 du
10 ohs 95lbs
6:48
Only time for first part today.
Warm up ✔️
Snatch: 60/65/70/72,5/75/75/77,5/80
Warmup all done A. Slow pull snatch + snatch 8 sets Worked up to 62kg, failed once at that weight but then had another go on the last set and got it. B. FT 3 rds 500m row 40 DU’s 10 OH squats @70kg 3’39 (row 1’39) 3’34 (row 1’40) 3’40 (row 1’42) Had to sub in a 500m row as unusually it was hammering down with rain here in ?? first thing this morning!! Got better at transitioning into the OH squats by the last round as they felt quite awkward at first. Couple of trips on the DU’s,… Read more »
Do you live England?
Yep sure do Mugu ?