A.
Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)
Build over the course of the six sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)
A. Bryan (power snatch) – 75#, 85#, 100#, 115#, 125#. Christy (power snatch) – 45# x 2, 55#, 60#, 65#.
B. Bryan – 1 round + 67 reps. Christy (85#) – 1 round + 67 reps.
A. No squat snatch for me due to ROM, and wrist makes me keep it light (damn I am getting old). Did power snatch…3 sets at 95, 1 at 105, 1 at 115, 1 at 135.
B. Because of wrist went with Alt DB Snatches at 70# x 10 instead of barbell G20: 4 rds + 40
…finished with clean and jerk at 135#, first time being able to transition grip after clean to jerk in months. Wrist already sore though, glad I did not try to do the WOD that way.
A. 135 155 165 175(m) 175 185
B, 2 rounds + 65 reps as RX’d
A) 50kgs
B) RX 2 rounds 67 reps
A. 135
B. 2 even
C. Core work- :65 accum. L sit time. Then
:65 plank.
MHR 185
135 snatch work
2+61 RX
Rough Day.
A: worked up to 80# over the 6 sets then starts working on snatch form worked up to 105#.
B.RX 2rds +42.
– everything felt slow yay for a rest days!!
A: up to 35kg – form was not great today so preferred going light
B: decided to go with “Fitness” @20kg – 3+19cals
Not a very good day, felt really sluggish…
Update: Ibuprofen helps
A. 130
B. sub’d 135#
1 round +63 reps
A. Trying to dial in the form : 95-100-105-115-120
B. Rx’d 2+61. (Yay body weight c&j! Not!)
Preach!!
It’s my struggle point. Working to get stronger!
Gymnastics – Big day as I got above the rings on a strict MU attempt. Just need to lock myself in in that low dip!
A. Question – for snatch drills, should I do lower weight full squat snatches, or higher weight power snatches? (My power snatch is 100#, squat snatch is 90#.)
3-position snatch at 65-65-65-65-75(power)-75(power)
B. 1+61 at 105# in 10:30min (gym closing!)
Did 30/40 pullups, switched to ring rows for last 10 before hands started ripping
From my experience with this type of drill. I would recommend going with the squat snatch.
Yea, i second that… from personal experience i found i did not get comfortable with it until I consistently got under them. Upper body mobility work also did wonders for my form, granted there’s still room for improvements.
Sounds good – thanks for the reply, Joe!
Welcome!
A. Stayed here for 30mins concentrating on catching in the squat. Stayed at 115 for purposes of form.
B. Did some slow core focused cardio with some co-workers for about 20mins.
Ditto on the two days of rest this weekend.
Yay rest days.
This was a rough week
I agree. Plus, you destroyed Thursday, which I skipped. Have a restful weekend.
A. 3-Position Squat Snatch as Rx
115, 120, 125, 130, 135, 140
… took a long time to get the snatch pattern going this morning so elected for “Fitness WOD”
B. ARMAP 12 min of
20 Cal Row
20 Alternating 55# DB Snatch
4 rounds + 22
A. 40/50/55/60/65/65
B. RX’d 2+10
Woke up today feeling like hell. Not sure if it’s WODsick or normal sick. Taking two days over the weekend. Tried to listen to my body and keep the engine at a pretty low gear this morning.
A. Snatches up to 175
B. 2 full rounds
Enjoy the rest.