Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
2-3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Snatch Balance x 3
Overhead Squats x 3
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.
A. Slow snatch x 2
65, 75, 80, 85, 90, 95, 100, 100, 105(1f redid got both), 110 x 1 not slow. Failed 2nd rep
B. 8 round even.
DU got REAL!
Short on time and energy today.
100 Echo Bike Calories
4:46
A. Rx. Up to 225.
(Those were singles…was confusing)
B. Rx. …………..80 DU + 2 of the 8 snatches completed.
A. Slow Pull Snatch – 45#/55/60/65/70/75/80/85/90(f.1)/95
***have to admit that my pull at 90 & 95 were not nearly as slow and controlled as the first 8 sets!
B. AMRAP 10 Min – RX – 6 Rounds + 25 DU
***Damn those PS were tough! Found myself doing a lot of muscle snatch because of leg fatigue.
A. 55#/65/75/80/85/85/85/90/90/95x
B. 7 rounds + 60 DU- wasn’t watching the clock close enough…time ran out while I was standing there breathing! Could’ve pushed to finish the 80 DU.
Super fast metcon Anika!
Thanks! You and I have such different strengths…the PS were really no problem for me, but the double unders were killer! And I know you can do those all day!
Wow…that’s a great compliment…but actually my DUs are just ok….u know…some days are great and others not so much. My right hand leads the rotation…and my wrist is still a little tender from yesterday…so my rotation was a bit slower. Just think the tempo fs yesterday put a lot of strain on my old joints and my wrists are fairly weak in the front rack as is. Nothing serious to worry about ?
A) legs were toast.. worked up to a 95lbs double POWER snatch. Couldn’t get to the bottom
B) didnt do
Evening session:
4 rounds
Turkish get up 2×32/2×32/3×24/3×24 kg
KBS 30 x32 kg
Bottom up KB carry 25/25 m
As a lefty, right side is much weaker at the carries.
… really enjoyed the warm-up and the change of pace to a “technical” day.
A. Slow Pull Snatch (OT90s)
1 x 95, 115, 125, 135, 140, 145, 150, 155 (f.1) 160, 165, 170
B. As Rx: 8 rounds + 97
… nearly UB … one trip on R6 DU | R8 Power Snatch 5-3.
… felt dialed in today.
Yes, you seemed to be very “dialed in!” Can’t believe you only broke twice…amazing!
Outstanding work Chris…good to hear that everything came together for you today!
Deadlift / CFI MetCon (home alone) Coached for 1 hr. then WU 400 m row 2rds 30 sec Foam roll glute/ legs 5 Inchworms High knee skips (50 m) 5 PVC pass throughs 10 side to sides A. Deadlift 1. 3x 70% 335 2. 3×80% 385 3. 3+ x 90% 435 x8 PIRM =551 A1. Deadlift 3×10 40%-60% 1. 225 2.245 3. 295 Deadlifts felt good moving weight faster each workout. 425 x8 seemed like it was gonna not happen but just trusted the programing and ground through it. Each rep felt good. 3x10s went slight above programing but listen… Read more »
I would have liked to practice snatch today but my glutes and hips were not ready after yesterday’s slow-mo squats and thrusters till death. I dialed up some long cardio to break things up:
30mins
400m run
20cal AB
500m row
5 rounds
Hear yah man.. working on a full snatch was not happening for me either.
Looks like a nice burn! ?
It’s my favorite mid week option when I’m too sore for what is programmed. Old man problems.
Who you callin old man….I don’t know many, if any young bucks (other than on here) that would even attempt the work you put in everyday!
Did my own oly drills to warm up before the session.
A: Legs 100% smoked from the thrusters yesterday, struggled to stand up with 50% of my normal snatch 1RM. Built to 57.5kg and barely managed to get up on the second rep.
Technique really felt on point though, catching it like a glove in the bottom.
B:
Off scripted because legs just didn’t work, did 10min of 30 on 30 off assault bike sprints to stick with the cardio spirit.
Same here with the legs. Not sure why you’d program snatches the day after you dialed up leg obliteration. Good job!
Good to listen sometimes!
Power snatchx2 E1MOM 10′
Up to 95lb for last 3 sets
Off script again.
Every 90 seconds 8 sets
25 sec max cals airdyne. 11-13
1 PC + PP # 135
AB ?
A. Snatch as prescribed x1.1
Up to 70 kg
B. Amrap 10 min rx
7 power snatches + 20 DUs
I started with the snatch instead of the dubs.