Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.
B.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters
I did this one today…(I’m trying to phase in all invictus training, while phasing out my current schedule 🙂 )
A: worked up to 95# snatch, got 1 ugly one. But my 85# was much better.
B: with 65# snatch. 3:55/3:46/3:30
A. Sets 1-5: 85#, Sets 6-10: 115# (Bryan). 45# (Christy).
B. 95# hang power snatch (Bryan); 45# (Christy)
A. Built up from 95# – 135#. Shoulder was hurting so stopped at 80%.
B. 3:30, 3:00, 2:39 @ #95
A: 65# – > 110#
B: 3:32 @ 75#, 3:30 @ 80#, 3:44 @ 85#. Should’ve done 85# from the start, underestimated myself.
A. 95# —> 150#
B. Had to scale to 115# HPS … 2:13/1:58/1:58
A) 155-165-175-185-195-205-215-225-230-235
B) 3:13 / 3:08 / 3:02 RX
A. 135-145-155-165-175-180-185-190-195-185. Missed 1st att. at 175, but reset quickly and got it. No misses after that.
B. 3:22 + 3:42 + 3:51 = 10:55 total time RX. All HPS UB. BJOs got progressively slower.
A. 105/115/125/135/140/140/150/150/160fail/155fail
B. 5 sets Max rep BS @ 225#. 10/8/8/7/7
Shoulders were feeling tight from the bench press and wasn’t feeling a metcon today. Decided some more strength would be good.
A. 65/70/75/80/85/85/90/95/100/105
B.@75# snatch 5:08- did high hang PS/4:55- hang PS/5:08- hang PS