PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo
Followed by…
Sotts Press for the Under-Mobile Athlete x 5-10 reps
Followed by…
Every 30 seconds, for 3 minutes (6 sets):
2 Tall Snatches
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the running clock starts, perform…
Two sets of:
60 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses per Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Power Breathing
30 Seconds of Burpee Jump Backs
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 32 minutes (8 sets) of:
Station 1: 18-20/12-15 Calorie Bike or Row
Station 2: 12-16 Alternating Arm Dumbbell or Kettlebell Thrusters
Station 3: Max reps of Devil’s Press
Station 4: Rest
NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 30-40 Smurf Jacks OR Speed Skaters
Alternating Arm Dumbbell or Kettlebell Thrusters – Substitute Jumping Lunges
Devil’s Press – Substitute Burpee Jump Backs
When the running clock reaches 50:00, perform the following…
Three sets of:
30 seconds of Side Plank each Side
30 seconds of Hollow Hold
30 seconds of Single Leg Hip Bridges Each Leg
Rest as needed between sets
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. E2MOM clean x 1.1
170, 185, 205, 215, 225, 235, 245, 255
B. 7’ AMRAP
7 power cleans @ 185
14 Toes 2 Bar
3+16
Snatch complex: 135, 140, 145, 150, 155, 160, 165, 170, 175, 180
Wod: 4 rounds + 1 snatch Rx.
A. 115-125-135-135-145-145-155(f)-155-155-160
B. 3 rounds + 13 with 125# snatch
A: last round 185
B: RX; 3 rounds + 4
3 sets 135 3 sets 145 3 sets 155 1 set 165
7 min amrap
7 power snatch 135
14 ttb
4 rds on the dot
Snatches all singles
Ttb 7-7
A. 75-80-85-90-95-100-105-110-115-120#
Ugly starting at 110 because 120 is my 1RM regular snatch, so I’ll take it from the hang. I was regripping after the lift offs since I have terrible grip strength.
B. Rx – 2 rounds + 7
A. Up to 125. I realized after I was done I did all of the reps from high hang snatch.
B. Done at 125
3 rounds on the dot
C. Travis’s core workout 4
75, 85, 85, 95, 115, 125, 135, 135, 155, 165
Rx: 3+ 7
Great WU!
A. 2 Snatch lift offs + Hang Snatch
35#, 45, 55, 60, 65, 70, 75, 80, 85, 90 (attempted 95 twice and missed)
B. AMRAP 7 min – 4 Rounds + 15 reps
7 Power Snatch @ 65# – UB, UB, 3/4, 3/4, UB
14 T2B – strictish – UB, UB, 7/7, 7/7, 7/1
***5 more reps than when we did this on April 19, 2019
A: 115#, 120, 125, 130, 130, 130, 135, 135, 135, 140
B: scaled to 105#, leg raises – 4 rounds
woof, my snatches are well short of where i’d like them to be… esp power snatches
BFS..good to “read” you! Great work today!
Thx, great job beating your prev performance too! Looks like I found my fellow workout logger!
Btw, I show we did this Feb 25, 2020 as well