A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.
B.
For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters
The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.
A. Started at 60kg built to 82.5kg got challenging on the last two sets. Felt good though, the lift offs are good for me to drill in, I am weak from the floor.
B. 13:21 at 115lbs. Would have taken too long with 135lbs
Splits were 4:19, 8:26, 13:21
Could barely walk on the last 800m
A. Bryan (clean lift offs and clean) – 135# x 2, 145# x 2, 155# x 2, 165# x 2, 175# x 2.
B. Bryan (cleans vs. snatches) – 11:57.
A. Up to 145#. Did 2 liftoff + 1 power + 1 full. Felt good today. I had to fight the urge to keep going after 10.
B. 9:57 Scaled to 115# after reading Michele’s notes. Runs just under 3min and snatch just under 4min. Rest of time was transitions. Good one!
A.
45, 55, 55, 65, 70, 75, 80, 85, 90, 95f, 95
These all felt really good intil 95 and then I caught it a little weird and forward. But from 70 on I felt like I was pulling under the bar and it felt smoooooothh.
B. Scaled to 75#. Did sets of five and chipped through it. The runs were slooowww. Outside, on gravel, with a 20mph head wind on the way back, and the last 200 meters up hill. But it makes me stronger right? ?
13:08
Forgot to post yesterday
A. 55/55/65/65/70/70/75/75/80/80
Felt great only time for that
A. 95/95/95/105/115
115/135/145/155/165 (f)
Had my 3yo in the garage gym w me today so couldnt swing the metcon. Rowed and worked on some snatch drills. Sounded fun though.
A. OT2M x20 min (10 sets)
2x Snatch lift off + Snatch
65,75,85,95,105,115,120,125(Fx3)
125 is a sticking point. Can hit 120 consistently, but 125 just isn’t hitting.
B. Modified
Run 800m
3 rds
10 alternating db snatch (60# L/54# KB R)
10 Box Jump Over
Run 800m
11:54
Pre A: EMOM x 5 min Tall snatches x 3 reps @65# A. 75#-85-95-100-105-110-115(f)-115(f)-110-110 These felt good. Happy about consistency and confidence with 110# B. 11:25 with 85# (splits 3:47 / 7:37) Was happy to keep good form throughout (5×6) C. E2MOM x 12 min OHS x 2 reps @33X1 85-95-105-105-105-105 Hadn’t bothered to switch back to WL shoes but I noticed my weight was forward and shoulders struggling so put them back on for the 4th set and noticed a difference. Should probably include more ankle mobility I almost never do any D. 3 sets 45s supine GHD hold… Read more »
Great work attacking the workout! I like the add-ones too.
Thanks Mike! Great work today too man
Mobility and stretching along with this
Pre-wod – E3M
Close grip (clean grip) OHS x 5 + 3 rope climbs @ BB, 55#, 75, 85
A. E2M snatch lift off x 2 + snatch
BB, 40,45,50,55,60,65,70,75(f), 75(f)
These felt ok….the 75# went up fast…but I couldn’t hold on. Work in progress!
B. For time – 13:55
800m run – 3:50
30 power snatch @ 55# – 5:52
800m run – 4:13
***outside runs are feeling better everyday. Lower back tightened up on 2nd run.
Great job making progress! Great time for B too.
Feeling a bit better today
A up to 150 all power
B 17:22 the last 800 was so slow. Scaled to 115
A. 95, 95, 95, 95, 115, 115, 115, 125, 125, 125.
B. 12:52. 3:50ish on the runs and I treated the (95 lb) snatches as an emom to keep moving.
C. 6 min plank challenge
Anika:
A. 65/75/85/95/95/95/105/105/105/110 (f)
B. 12:12
Wow…amazing work Anika!
Incredible work today!
A. 50/55/60/65/70/75/80/85/90x/80.
B. 14:00. Easy running / fast singles / easy running.
A. Light weight, work on mobility and snatch with OHS. Working towards a squat snatch’s
95-135lb
B. 250meter sled push 30 snatch’s (4:00min). 250m sled push. Time 14.45
A) Not time constraint. Build to heavy 3 position power cleans + split jerk. In kgs: 40, 50, 60, 70, 80 (High Hang PR). I tried 90 kgs but I was sure the high hang wouldn’t go there, still I got a solid 10 kgs PR on that lift (it’s been a long time since I tested it). Felt very good on the complex but still my jerk is a work in progress B) 3 RxT: – 10 clean and jerks 62.5 kgs – 400 mts run Time: 14’31” Sometimes It’s hard finishing dead last among the crew but things… Read more »
Jorge you kill it everyday and put up an incredible volume too.
One day behind
A. OT3M for 18min 1x Pause Front Squat 32X1
up to 120kg/265#
Funny enough the limiting factor wasn’t my muscles, but more so me almost passing out in the bottom. I got very lightheaded, maybe I need to adjust my frontrack position a bit.
B. Row 250m + Max effort Squat Cleans @ 135# against 2min running clock, 2min rest (4rounds)
As Rx: 9/9/7/6
Dropped the bar every rep for quick singles. Thinking about incorporating some emom’s in the future to work on my barbell cycling
Accessory
4x Max Effort L-hang
Love the accessory work! How long did you make it?
Active recovery for me today. Get after it! Looks like fun!
Go get em today everybody! I’m sure the legs are going to be screaming after yesterdays cleans and todays snatches.
Cross training day for me. Rode my mountain bike to work. 1500 vertical gain or so, about a 50 min ride. Getting that cardio base. Back at it tomorrow.
20 minutes of overhead mobikimo and shoulder/pec stretching
A. Up to 145…I actually did 15 sets I think. Focused a lot more on holding bottom position and standing overhead position since I’m working hard to improve overhead mobility. Felt good and could actually sense when I was rushing and when I was patient with hip drive… catching low as well.
B. At 95lbs…15:08… Running back and forth to the treadmill…?
C. 2 rounds of Ys Ts and Ws
In response to your question from the other day, I think the article you shared is great. Catalyst always has good things to say and share and this one is right on point. For those of you who missed it, we were talking about what you can do to improve overhead mobility. Here is the article. https://www.catalystathletics.com/article/1922/Real-World-Overhead-Mobility-for-Weightlifting/ One very important thing that is pointed out in this article is to check lower body mobility to see if that is playing a role in your overhead problems. Tight ankles and/or hips can greatly reduce overhead position. I personally have super tight… Read more »
this is great. I’m doing a lot of these and working these into my warmups.
I have always thought I had good hip mobility because I can very easily get into the deep, full squatting position and hold it comfortably for a long time. However, I’m starting to think that some of my lower back tightness/fatigue is coming from lack of hip mobility outside of the deep squat…do you have links to some tests for hip mobility or vids on increasing hip mobility? Also…gimme a call sometime!
A. Snatch Complex (OT2M)
135 – 180 (5# increments)
… felt good
B. “Run-Isabel-Run” as Rx: 11:22
… maybe a little too hot on the first 800 – stuggled to cycle the power snatch as quickly as I would have liked …
Crushed it