A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build in load over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar
A. Bryan – 95# x 2, 105# x 2, 115# x 2, 125# x 2. Christy – 45# x 3, 50# x 2, 55# x 2, 60# x 1, 65# x 1.
B. Bryan (95#) – 3 rds + 7 hang snatch + 11 T2B. Christy (45#) – 2 rds + 7 hang snatch + 10 T2B.
Really not confident in this movement, so I kept it light.
A. 45, 55, 65, 65, 75, 75, 75, tried 95, went back to 75. ( I am missing small weights at home. So I jump from 75 to 95…. need to get another set of 5s and some 2.5s)
B. 55# HPS TTB were knees to chest.. worked on getting the motion from the shoulders right. 5 rounds + 2.
50 double unders…. got six in a row this time. WOOT!
You’re making progress! And yes, definitely get some smaller plates. They will help immensely for Oly lifting and any pressing (where you need to make smaller jumps).
A) got to 110# for hang snatch, did 120# i hang power snatch. OHS is my limiter, have never really trained it, i might add it in once a week.
B) 85# power snatch, 3 rounds, grip was deads in last round of t2b
Shoulders or midline?
my torso drops too much i would say, my ankle mobility is good, so i think my hips are restricting me
A: Up to 35kg haven’t done snatches and overhead squats in ages. Not sure for everyone else but low back was still a bit sore with all the deadlifts we did a few days ago.
B: 3rnd+7
Subbed 14 db snatches with 16kg DBs and did strict t2b/k2e due to shoulder injury still recovering
Do you feel the low back soreness in general or only when the bar is in the overhead position?
I’d say general soreness, especially when in the hang/ below knee position. It’s all gone now, it always takes me a few days to recover fully from deadlifting.
Could it be something I could improve with my Deadlift form ? I filmed myself a couple of times and I have noticed that when the weight gets heavy (≥85%) my butt raises first and then all the rest moves which of not ideal I guess and could eventually put some strain on the lower back…
A) 135/155/160/165 (1,1,f)/170 (1,1,f)/175/180/185
B) Rx. 3 rounds + 7. Grip! Transitioning back into a hook grip after each rep is not a strength for me.
Tips for hook gripping:
1) Don’t lose the hook grip – this is much easier and safer to do in the snatch than the clean. Just focus on a super speedy turnover since not releasing the grip tends to slow this portion down.
2) Re-hook while the bar is overhead instead of when it’s in the hang.
Hope this helps!
Late to the game and behind. Did yesterday’s metcon (row 250m + ME push-ups) tonight:
:56/30
:56/30
:56/28
:56/26
:58/25
:58/24
Speedy and swole!
A: hang squat snatch up to 75, and hang power up to 100.
B: I scaled to 75. 3 rds +3reps My forearms were already shot from way to many farmers carry this week! Crazy how pumped they got!
C: modified the comp conditioning.
Did rowing vs running with
300m @80%
300m@50%
600m@80%
100m@”walk” slow pace
I did 3rds and 3900m in 18:17
D: a little double under wod with my son
10 min amrap
Max rep du then 3bbjo and 10 abmat. situps every miss
Got 100 my first 🙂 total of 527
PR star!
135,135,155,155,175,185,195,205
3+7+11
Wanted 4 but could hang on to the bar. Tough workout
Super tough but you crushed it!
A) 135,145, 155, 165, 175, 185, 195, 205 (failed. Caught them but couldn’t stand up. Was smoked all 3 times.)
This felt real go. No misses or wobbles till 205
B) 4rds RX (full snatch) I forgot how awful full squat snatches are in a workout. I also forgot how awful hang snatches are on the grip. Combine that with toes2bar and I have Popoye forearms.
Thanks for the fun workout.
You are welcome! Nice work, Popeye!
Here’s how I attacked today’s workout.
Part A
Since snatches are a no-go for me right now (hip/knee) I did yesterday’s Part A.
Part B
Wanted to keep moving for 7 minutes but at less intensity than this workout calls for so I picked three movements and rep ranges that would push me but I could continue to grind for 7 minutes.
AMRAP in 7 minutes:
25 yard bear crawl
10 hand release push-ups (since I rested yesterday)
10 v-ups
4 + bear crawl + 5 push-ups
A) 75,95,105,110,115,120,125,130.
B) 3 rounds + 5 reps at 115#
Additional 29 burpees in 2 of my classes so far for my birthday. 2 more classes to go
Happy birthday!!!
… Visiting a globogym so had to modify … 10,000 square feet and 1 squat cage and maybe 50ft of free floor space – “oh my fitness” …
A. Front Squats
5×225, 3×240, 2×255, 5×240, 3×255, 1×275
B. AMRAP 7
7 – 135# Front Squats
14 – TTB
5 Rounds even
C. AMRAP 3
75# DB Alternating Power Snatch
28 reps
Good workout! Way to use what’s available.
A) 135,145,155,155,155,165,165 ( failed the middle rep)
B) 3rds rx’d. My grip gave out on the last set, got a good forearm pump.
Pump up the jam!
A. 65,75,85,90,95,105,110,115
B. 2+10. Probably should have scaled the snatched to keep intensity
Yeah good to note for next time. What slowed you down the most? The weight on the snatches?
Yeah, I was doing power snatches and exerting a lot of effort to avoid squatting after all the squatting in part A. Hehe
Hey Crew, Notes on today’s workout: Part A This type of set(s) may look a little different to some of you. Look for an upcoming blog on this topic but let me quickly explain what the 1.1.1 means and why we use it. As noted, the . means that you rest 5-7 seconds between singles. So really you are doing a set of 3 reps but you are dropping the bar, resting, getting a cue from your coach/training partner, getting a good reset, then repeating two more times. Besides all those benefits, you are also able to lift closer to… Read more »
A. 55, 65, 70, 75, 80, 85, 90, last set I had to shoot for a PR so I did 95, 100, 105. 90 was my previous 1rm. Haven’t snatched in awhile so I kept it light to see how it felt and it felt too awesome not to push at the end!
B. 2+7 – 65# Wanted to squat but they just take too long and with my slow t2b I wanted to keep moving. Basically did muscle snatches with this light weight.
HUGE PR! Congrats! Just curious, did you change weights within the same set?
I did… I know it was kind of cheating/against the point of the workout but I just had to know if I could hit 100!
A. 65lb, 75lb, 2x95lb, 95lb, 1x95lb, 95lb, 2x100lb, failed last set
B. 3+5 65lb
A was the first time snatch movement “clicked” in that the bar slightly hit my hip as I opened and pulled helping me drop under. Weight is obviously lacking but will continue to work up on weight as programmed more.
Isn’t is great when it feels right? Great job!
A. 95,115,135,140,145,150(f),135,135
B. 7 min amrap
7 hang snatch @ 95
14 ghd sit-ups
4+8
Raining here in MS and my pull-up rig is outside so sub t2b with ghd sit-ups.
Good sub. That should get you!