A.
Take 15 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM
A.
Take 15 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM
A. 40,45,50,55,60,65missed, 65 Power snatch
B. 50kg mix of P.S and S.Snatch
Hit this yesterday to catch up…
A) 135# — haven’t snatched in a LONG while…. and 135 got squirrely haha
B) AirDyne Cal Counter went down. No idea… and 115# snatches
A. up to 75kg, failed 80kg (5 times)
B. with 55kg
A. Up to 210. Failed 220.
B. Did Burpees for 30 sec. about 11 per round. Worked snatches at 165. Nice workout.
A. Power Snatch 60kg
B. 1700m total row, 3xSnatch 45kg
A. 60kg Power Snatch
B. 1848m in total in 10 rounds max 199m and others average at 189m-178m, power snatches at 45kg touch the ground.
Part B was super hard no time for rest.
Just got back from Tahoe last night — first time there, that place was beautiful!
A. Worked on mobility and back squats.
B. EMOM (20 Min)
E — 9 Calories (each round)
O — 6 DB Snatches x 50 lbs and 6 Back Squats x 135 lbs
First time doing a barbell back squat since surgery! I’m finally back under a bar!
A. Worked up to New PR 160!!
B. Rowed on Smith machine x 45# x 1 minute each Rd. I need a rowing machine bad. Power snatched 120#.
A. Single arm snatch- 1RM
110, 115(f)
The second try on 110 felt good. Just missed 115. Gotta get lower quicker. Split stance feeling much more comfortable.
B. Rx @85lb. Single arm snatch/Barbell
Kept rows @160 each rnd
A. Worked up to 155#
B. 115# snatches
30 seconds assault bike Sprint
82 calories
Finally back at this, thankfully I can trust INVICTUS is always here. Thank you
A. Started at 55 after doing lots of warm ups.
Worked up to 100# which is a 5# PR. Super excited to nail it as I was failing 90 last week. Interestingly, the heavier I went, the better my form and more precise I was in the lift.
B. This was hard.
149m/12c, 144/11, 147/12, 147/12, 147/12, 147/12, 145/11, 146/12, 149/11.
S
Power snatch @ 75#. Unbroken T&G for all.
A. Worked up to 187.5 Failed 190 twice…all mental
B. Snatch at 140 T&G Power Snatch
Row (30 sec set)
165/161/160/161/162/160/159/159/161/161
A. 115 lb max. Failed at 125.
B. 105 lb. Row 173/74/127/100/145/148/121/143/132/97
Haven’t posted in a while.
A) did the fitness part A
B) 1-rm is only about #85.
#65 power snatches. Still trying to find the correct technique!
Row: 155, 155, 160, 156, 159, 158, 156, 160, 160, 162.
Great rowing! It’s so hard!
30 seconds is about my max for a true sprint, I’m much better at longer distances!
How do you ladies do it? Even if I average out my rolling meters….it’s only about 148 per round. I am not sure if I should lower the tension or if its just because I’m so darn short (4’11”). I have watched soooo many videos and played with sooo many techniques…any advise would be GREATLY appreciated!!
Wow, just when I thought I was good at working out… thanks CJ and Michele for challenging us every day!
A. 175, got there quick and couldn’t get past it. Footwork was jacked up today.
B. Used 135#, had to go to hang snatch singles after rd 5 instead of from the floor(started doing the pooping dog and the hang helped me stay firmly planted) my homework is to spend some accessory time on footwork.
Row was 145-165m each rd.
A. New PR 145, and it actually felt better than 140.
B. kcal/meters:
15/170, 13/164, 13/154, 12/153, 12/152, 12/152, 11/152, 11/148, 11/143, 12/153
– 105 on the bar for snatch
– this was fun but so challenging, the rest periods just started to disappear after the 4th set.
Congrats on the PR!
Congrats @disqus_RWxbZGvf55:disqus !
A.Snatches were not in the participating mode today. Worked up to 105# wasn’t there so worked on y’all snatch and snatch balance then went back down to 85/95/100/105/110/115 could get past it.. 50# difference mental/ not used to am workouts
B. Rx @85#
Row- meters were the rolling number
176/159/155/156/159/163/156/158/160/158m
Row depending on how snatch went
You crushed those row intervals!
Had to make up for my snatch!!?
Here’s how I attacked today’s workout. It is my 6th day in a row and I’m feeling it.
A. I kept the snatches super light (63-93#) and did 3 reps every 2 minutes. Mostly working on my lift-off and not shooting my butt up. After missing a couple at below 70-75%, I decided to call it a day for anything strenuous.
A.2 I continued with 4 sets of 2 lift-offs + 1 snatch pull (123#)
B. 5 sets:
30 seconds band pull-aparts
30 seconds rest
30 seconds Slingshot glute activation (different drill each round)
30 seconds rest
Sounds like you need a rest day!
Good work @michelevieux:disqus!!
A. Squat Snatch – worked up to 175#
B1. Row – averaged 158m / round
B2. Power Snatch – 3 TnG w/ 135# (little heavier next time)
… moving a bit slow this morning (thanks lunges) but happy how today went … thanks for the coaching points Michele – your dedication to this site is appreciated.
I love working with you guys! Lots of good comments and it’s great how you all jump in to help answer questions and give your fellow athletes props throughout the day. It feels like we have a good community vibe going so it makes it even more fun.
GJ Chris and I second that. It is VERY much appreciated!!
Thanks, Michele for your snatch intro. Unfortunately I worked out before it posted but next time! A. Worked up to 115 which is a PR but only because I very rarely snatch. It’s a hard movement so I’ve tended to stay away but I can see why people love to snatch. The balance, quickness and strength required are legit. That said, it did feel better this morning so I should probably keep doing it 😉 B. Done. Used 90# for the three power snatches and while I didn’t count the meters rowed per round, I did get a total: 1680m,… Read more »
A PR star!