A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
A. Bryan – 100#, 110#, 120#, 130#, 140#, 145#. Christy – 55#, 60#, 65#, 70#, 75#.
B. Bryan (30 sec burpees, 105#) – 8, 7, 7, 7, 8, 8, 8, 8, 8, 9. Christy (55#) – 10, 10, 10, 11, 11, 10, 10, 10, 10, 11.
A. Got 205. Failed once at 195, twice at 205 (got the third), twice at 215 (previous PR).
B. Subbed 30s of Burpees. 106 reps…12, 11×4, 10×5. 165# Squat Snatches. One miss on round 1.
ZaZwAs
A. Worked up to 185# on snatch. Matched my PR tried 195 missed 190 missed…so 185 it was.
B. 135# snatch
Row: 172/161/150/151/154/151/150/152/154/157
Back was sore from DL yesterday which kinda killed my row…
A: 135 attempted 145 but fell short. Still need 20# to match the old PR. Not there yet
B: 95# added 3 OHS after the 3 snatches
Rower screen broke so not sure distance 🙁
Did monays today…posted on mondays 🙂
A. Really NOT comfortable with Snatch yet, so instead of going heavy, I did drills for 15 – 20 min. Broke down the movement and practiced every phase and then put it all together. I tried to use 65# but was shaky and whatever, so ya, not there yet.
B.
1376 Meters and I did Snatch @55#, focusing on going slow and getting the movement right.
Good call on Part A, Janelle!
So I started yesterday’s workout again today with every intention of not leaving part of my leg on the edge of the box. Brought new meaning to the phrase “skin in the game.”
A.) 375# and a 30″ box. Deadlift + box jump
B.) 3 rounds on 10 min of power clean, burpees over BB and chest2bars.
Fun!
Have not been in the gym for a while, my snatch form was off.
70kg, 21kg under my PB 🙁
1596 on the row
49kg could have stood to go heavier
A. 130 lbs
B. RX
Even: 1435 meters total interval distance
Odd: 3 times regular snatch with 90 lbs
Still going easy, bcause of the break I had. Probably try and start with full effort next week, since this is going better than I thought.
Doing great so far!
A. 1RM Power Snatch – worked upto 175# (5# PR)
B. As Rx
Even: 1585m total (interval distance not rolling distance)
Odd: 3 w/ 135#
… 30s is a deceptive row time domain – just short enough to not let up but long enough to sneak up on you …
PR Star! And yes, B was deceptive all around. 🙂
A. Worked up to 110/115 failed both. Pulling to my head just have to get under it. Completed 105#,Spent 25min on technique drills
B. @75#
162/171/171/164/169/155/156/161/158/164
This was all after my AM session which smoked the arms.
A. Skipped because my back and quads are still fried.
I worked on mobility and dynamic stretching instead.
B. EMOM (30 min)
Added time and modified it since I’m not there with the snatch yet. Snap the tip of my elbow when I was a kid so that kind of violent overhead extension still makes me a little nervous.
Even Minute — Double Unders x50
Odd Minute — Power Snatch x5 (65 lbs)
Hi, massage will help you recover much faster…not a spa massage but a true sports massage.
Thanks for the tip Lisa!
You’re welcome! And of course I’m a massage therapist ? I’m mobile and I do the kind of work you’re looking for….let me know if you want my website info…I travel all over San Diego
That’s fantastic Lisa! Jealous you live in San Diego… unfortunately I reside in the Lone Star State though, so hopefully I can find someone out here!
A: Up to 45kg
No metcon today