PERFORMANCE
Warm-Up.
Three sets of:
Double Unders or Single Unders x 30 seconds
Kip Swing x 10 reps
Broad Jump x 5 reps
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Banded Muscle Snatch x 10 reps
Burpee Broad Jump x 5 reps
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Muscle Snatch x 3 reps
This week you’ll be taking the barbell from the ground. The goal is to work with heavier loads than you used last week. Focus on refining your hip extension and bar path.
B.
For time:
100 Double-Unders
30 Toes to Bar
20 Double Dumbbell Hang Snatches (50/35 lbs)
10 Strict Handstand Push-Ups
20 Double Dumbbell Hang Snatches (50/35 lbs)
30 Toes to Bar
100 Double-Unders
A)
OHS
75
95 x 4
105 x 3
B)
Scaled to 200 SU and 40# DBs
12:38
A. 65-75-95-95-95-95-95-95
B. Scaled 35# dbs hspu red band (10#)s
15:36
A.
Missed a couple of the snatch sessions, so did 3 rounds of high hang muscle snatch x 3 reps
Then 3 rds of Hang muscle snatch, then 2 rounds of from the ground.
worked with empty bar to 75 lbs.
Still not convinced I have the technique right.
B.11:00
Scaled to 25lb DB snatches because my should did not like that position at all.
TTB: 12/8/10, 10/5/3/2/singles
A. 85lbs
B. 35s
Scaled to box pike Push-up
Rest RX
19:24
Warm up: ✅
Snatched yesterday, so did back squats instead
Every 2:00 for 12 minutes
Ended at 440
B:
8:16 Rx
It rained here all day and my garage floor was damp. I wasn’t going to snatch in that environment.
Concept2 Wod
Three rounds
6 min row 3 min rest
4613m
314 cals
A. 95 lbs
B. 40s
12:27
A. Still subbing cleans for snatch work
225 every 2 minutes for 8 sets
B. Subbed 200 Single unders
14:27
80# m sn all sets
14:20 – strict hspu with 25# plate and ab mat; stopped after 5 (shoulder tweaky)
55-65
11:39
B. 13:12 @18kg
(M40)
A. Up to 44kg
B. 10:12 Rx
A. Muscle Snatch x 3 – PVC, 35#, 55# ***only a couple sets at 55, and went back down to empty BB. 55 was a little to heavy to get the proper goal of these. B. For Time – 13:35 100 DU – 86 ub reps then a shit show for the last 14 30 T2B – 20/10 20 DDB Snatches @ 25# DBs – sets of 5 from the floor 10 SHSPU – UB with abmat+plate (shouldn’t have used the plate) 20 DDB Snatches – sets of 5 from the floor 30 T2B – 10/10/10 100 DU – 5… Read more »
125#, 19:51
9:00 rx
16:37
knees up
15kg dumbells
box pushups