Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

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Travis
Travis
February 6, 2015 8:07 pm

first time posting here…

A. worked up to 155#

B. 11:58 (135# / 115# / 105#)

Chad Pool
Chad Pool
February 5, 2015 9:54 pm

A) worked up to 165
B) Rx 9:47

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Michele Vieux(@michele)
February 6, 2015 8:20 am
Reply to  Chad Pool

Awesome! Especially for Part B!

Noah Timpano
Noah Timpano
February 5, 2015 9:15 pm

80, 90, 95, 100, 105, 110, 115, 120, 120, 125

Scaled to 135, 125, 115
8:52

So glad I didn’t workout yesterday

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Admin
Michele Vieux(@michele)
February 6, 2015 8:20 am
Reply to  Noah Timpano

Ha! Today’s was rough, but in a good way, eh? Nice work!

Jason Rahm
Jason Rahm
February 5, 2015 7:52 pm

XOS Activation
A.) 105, 110, 120, 130, 140, 145, 145, 150 (failed 2nd), 155, 160
B.) Snatch weights were 115, 105, 95. Should have done 135, 125, 115. 9:10
XOS Plyo

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Michele Vieux(@michele)
February 6, 2015 8:19 am
Reply to  Jason Rahm

Nice, Jason!

Josh T
Josh T
February 5, 2015 5:27 pm

A. 95-150. Missed 150.
B. 10:49 rx

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Michele Vieux(@michele)
February 6, 2015 8:19 am
Reply to  Josh T

Next time! Great work!

Andy M.
Andy M.(@morrisonaa)
February 5, 2015 5:12 pm

A. SN 1.1 x 95 to 155, got 160 (1)
B. 7:14 — subbed HPC (185-165-155) for power snatch

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Michele Vieux(@michele)
February 6, 2015 8:19 am
Reply to  Andy M.

Great work, Andy! How come the sub to HPC?

Andy M.
Andy M.(@morrisonaa)
February 6, 2015 12:21 pm
Reply to  Michele Vieux

Probably could have scaled weight and partitioned to get through it. Catching overhead is hard on my shoulder and wrist some days, and after a bunch at 90%+ I was getting sloppy. Pulls were still feeling strong though, so figured I’d get more out of heavy HPC than light(er) snatches and work the hip extension piece. I will do extra burpees today for my insolence!

Aaron Lesher
Aaron Lesher
February 5, 2015 5:07 pm

A. 95, 105, 115, 125, 130, 140, 145×1, 145, 150×1, 150
Overall I was pretty happy with my snatches today because I took a break from going “heavy” while recovering from my ankle injury. This is the first time I’ve hit 80%+ since December. Need to get after it with my Olympic lifts.
B. 15:30
Had to scale to 135#/125#/115# on the snatches

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Michele Vieux(@michele)
February 6, 2015 8:18 am
Reply to  Aaron Lesher

Great news, Aaron!

Todd E.
Todd E.
February 5, 2015 2:57 pm

A. Up to 155
B. Rx 7:57 When I first looked at this I thought, wow that’s just mean… And it was.

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Michele Vieux(@michele)
February 5, 2015 3:54 pm
Reply to  Todd E.

Ha! Yes, it was mean. Mean and fun. 🙂

Todd E.
Todd E.
February 5, 2015 4:27 pm
Reply to  Michele Vieux

Indeed! I’m always having fun.

Trine Petersen
Trine Petersen(@TrineP)
February 5, 2015 12:49 pm

A: Done based on 85#. (Got up to 95%)
B: 7:15 with 75, 70, 65. and a 20″ box.

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Admin
Michele Vieux(@michele)
February 5, 2015 3:54 pm
Reply to  Trine Petersen

Woo hoo! Super fast Part B!

Scott
Scott
February 5, 2015 9:05 am

A. 105,115,125,135,135 (lost track when changing weights), 145,155,165,175,185 (1 + 1 attempt & fail)
B. 14:46 Rx. 5 is a good number for snatch, 10 is okay, 15 is bordering on cruel.
M/37/5’11″/245#

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Admin
Michele Vieux(@michele)
February 5, 2015 12:23 pm
Reply to  Scott

Ha! Great job attacking that!

Jeremy R
Jeremy R(@the_ramberger)
February 5, 2015 7:11 am

A. 115 —>175. Failed a few at 175 but ended up with 2@175
B. 10:10. Rx. Wow, that was hard!

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Admin
Michele Vieux(@michele)
February 5, 2015 12:22 pm
Reply to  Jeremy R

Great job, Jeremy!

Mark
Mark
February 5, 2015 5:39 am

44m 6′ 160
A. 65, 65, 70,75,80,85,90,90,95
Snatches are the worst for me.
B 9:39 with 105,100,95 power snatches and jumps over a 24 in box

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Admin
Michele Vieux(@michele)
February 5, 2015 12:22 pm
Reply to  Mark

Great job, Mark!

Mike
Mike(@mike_whitenton)
February 5, 2015 5:01 am

Elevated resting heart rate this AM + body racked from lots of MU practice yesterday makes today an rest/recovery day. On the docket for today is

– stretching
– mobility
– napping
– journaling
– meditation
– walking and playing with the dog
– restorative yoga (maybe)

Snatch away party people!!

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Admin
Michele Vieux(@michele)
February 5, 2015 12:21 pm
Reply to  Mike

Oh you hit on many of our Clean for 2015 tips in one day! Do you use a guided meditation? I love Headspace.

Mike
Mike(@mike_whitenton)
February 5, 2015 3:34 pm
Reply to  Michele Vieux

Nice! Yeah, I used Headspace (with pair subscription for a year) and really liked it. I decided it was time for a change and now am using The Mindfulness App. I really like the premium tracks available for purchase on there. But I wish it had a program like Headspace that you can follow every day. I find that a lot easier to keep up with.

Justin
Justin
February 5, 2015 1:00 am

Can someone please explain how this workout works? It’s the 1.1 that’s throwing me plus the 10 seconds between singles. Thanks!

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

What is 1.1?

Mads Anæus Brogaard
Mads Anæus Brogaard
February 5, 2015 1:04 am
Reply to  Justin

1 single, rest 10 seconds and then 1 single again

Justin
Justin
February 5, 2015 1:06 am

Thank you! Good to know I’m not the only one up so early (4:04EST), or is it late?

Mads Anæus Brogaard
Mads Anæus Brogaard
February 5, 2015 1:14 am
Reply to  Justin

It’s 10:13 (CET+01) in Denmark 🙂

Justin
Justin
February 5, 2015 1:17 am

Hej!

While we’re at it, are these power snatches?

Mads Anæus Brogaard
Mads Anæus Brogaard
February 5, 2015 1:34 am
Reply to  Justin

Hej 🙂

I did squat snatch to work my mobility and strenght in the bottom, since the B-part is power.

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Michele Vieux(@michele)
February 5, 2015 12:19 pm
Reply to  Justin

Your choice!

LucyG
LucyG
February 5, 2015 8:25 am

Thank you!!!

Mads Anæus Brogaard
Mads Anæus Brogaard
February 5, 2015 12:31 am

Snatching is most def. my achilles.
A) 90/100/110/120/130(fail no.2)/120/120/120/120/120
Long time since I have been snatching. Kept it at a consecutive 120 the last five sets

B) 115/105/95 and 24″
Time: 9:21
Last 20 snatches were killing me 🙂

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Admin
Michele Vieux(@michele)
February 5, 2015 12:18 pm

Lots of work on your achilles today! Nice job!