PERFORMANCE
Warm-Up.
Hold bottom of Air Squat for 1 Minute
Followed by…
Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds
Followed by…
Hold bottom of Air Squat for 1 Minute
Followed by…
With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Hang Power Snatch, 4 Power Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
B.
For time:
18 Bar-Facing Burpees
9 Power Snatches (155/105 lbs)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches
For the time segments. wish there was like a time example to go off of , or compare to. Like had three different time examples where it would help me aim for something and not be lazy working out solo..
Example:
Recommended times:
Beginner/good/athletic: etc time..
Athlete: Etc time
Competitor: etc time..
I think, in my opinion, each workout has a designated stimulus to hit. Therefore all times for beginner to athletic should fall around that time domain. Scaled accordingly to hit that stimulus.
Part A:
2 sets @ 95
2 sets @ 115
2 sets @ 135
1 set @ 155
1 set @ 185
Part B:
9:57 Rx
Back from vacay. We did a total of 3 group workouts using whatever we had and two DBs. It was really fun and we did some surprisingly tough wods.
Feels good to be back and have more equipment though.
A. Slow snatch
75, 80, 85, 90, 95, 100, 105, 105
B. Scaled to 95 as that is hard enough to do with goodish form for reps.
8:08 – the foot cramps were REAL after this!
A. Slow Pull Snatch x 2 55#, 60, 65, 70, 75, 80, 85, 85 ***Told myself to keep it light..but in all honesty I would not have been able to go heavier and keep the slow pull as prescribed. Even at 85# the pull was a bit faster, which I tried to slow it down each rep at 85#. B. For Time – 4:32 18 BFB 9/arm Single Arm KBS @ 16kg 14 BFB 7/arm Single Arm KBS 10 BFB 5/arm Single Arm KBS ***Scaled to Single Arm KBS because the shoulder is still on the mend and the snatches… Read more »
First week back after a l-o-n-g C19 hiatus, handful of “secret sauce” witch hunts, a dash of DNS and a recent recovery from a case of “Rower’s Rib” … some times the road leads you back to where you started.
Regardless – mixing Performance and Fitness while the engine is in the shop. This week’s training has been a breath of fresh and familiar air – Cheers.
Welcome back Chris…take care of those ribs…sounds super painful!!
Good to see you back here 😁👍🏻
Snatch is my weakest lift by far. Working on trying to get under the bar snappy and fast and powerfully.
A. 75 was strong. Tried 80 – not solid. Tried 77.5 – still not solid. 75 was good again for my last set.
B. Scaled to 65lb barbell.
Burpees RXd and unbroken
Snatches at 6/3 touch and go, 7 with resets each time, and 5 touch and go
6’20”
Yesterday
Emom 2 min bench
5-185 3-205 1-225
5-205 3-225 1-245
5-225 3-245 1-275
4 sets of Arnold presses 10-r 10-l
Hold one arm in front rack
Played some football 7-7 so got conditioning in.
Today
Emom 2 min slow snatch X 2
95 135 135 145 155 165 165 165
For time
18 burpee 7 power snatch 135
14-7
10-5
5:49
A.up to 60kg but only 1 rep
B. 8:30
50kg power