PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 3 minutes nasal breathing only
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet
Single-Arm Dumbbell Push Press, Right x 5 reps, right into
Dumbbell Waiter’s Carry, Right x 50 feet
Broad Jump x 3 reps, each for max distance
Followed by…
If snatching today, additionally perform:
“3-Position Snatch Warm-up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
(Hang Snatch + Snatch) x 2 reps
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (95/65 lbs)
12 Push Presses (95/65 lbs)
12 Box Jumps (24″/20″ – jump up, step down)
Snatch off 100#
5+3
did snatch work Monday so…
e2mom 5 sets clean and jerk x2 120-130-140-150-160 off 200#
then back squat e2mom
5×145 3×170 1×185 1×205 2×3 190
B. rx did 3 rds in 10:00 baby woke up would have made it to the pp
A. 95 for all 5 sets. I loaded the bar, then realized it should have been 5 lbs less but didn’t want to reload.
EMOM @ 105 – lots of misses but got all 4 reps.
B. AMRAP.
5 + 17 RX
Man that hurt. Had to kick off my shoes in the 5th round because they kept cramping.
All snatches 8/4
PP 8/4
BJ all UB.
A. Up to 145
B. 3+19 Rx
A. 75#/75/80/80/80 then all 4 sets of the emom @ 90#
B. 5 rounds even.
A.
1-5 145
6-7 165
B. 12 min amrap
12 power snatches 95 lbs
12 pushpress 95 lbs
12 box jumps 24”
4+10
A1. E2M for 10 min Hang Snatch + Snatch 70# x2, 70×2, 75×2, 75×2, 75×2 A2. EMOM for 4 min Snatch x 2 – all at 85# B. AMRAP 12 Min – RX 4 rounds + 7 reps 12 Power Snatches @ 65# – 6/6 all rounds 12 Push Press @ 65# – all UB 12 Box Jumps @ 20″ – all UB C. 4 Sets for Quality (Thanx Coach Kirsten!!) 30s Top Chin Up Hold (2 sets pronated / 2 sets sup) 30s Rest 30s Hollow Hold 30s Rest 30s Handstand Hold (2 sets heels on wall / 2… Read more »