Warm-Up
The Complete Snatch Warm-Up
Followed by…
2 sets of:
The Burgener Warm-Up
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)
Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+
B.
Every 4 minutes, for 20 minutes (5 sets) for max load:
500 Meter Row
4 Snatches
You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set.
The complete snatch warm up definitely showed me some areas I need improvement mobility wise
A) 155-225
B) used 205 and only had one set of 3/5. Rest were 4/4. Solid day
The complete snatch warm up definitely showed me some areas I need improvement mobility wise
A) 155-225
B) used 205 for snatches. Only had 1 set where I went 3/5. Rest of the sets were straight 4 no misses
A. Power Snatch (OT2M – no pause)
1 x 135, 140, 145, 150, 155, 160, 165, 170 (Ties PR)
… blew the dust off a PR that has been around for over 4 years … w-h-a-a-t ?!?
B. Every 4 minutes for 16 minutes (4 sets)
500m Row | 1.1.1.1 Power Snatch
R1: 540 (4×135)
R2: 560 (4×140)
R3: 580 (4×145)
R4: 600 (4×150)
… last round was tough … +/- 1:50 Row | 20 seconds between singles.
A.
65, 70, 75, 80, 85, 90, 95, 100 these all went well except 1 at 90.
B. 4 x 380 (95), 1 x 400 (100).
Subbed 100 DU because the rowers were being used The first three rounds . Did one round on the rower and decided I liked the DUs better. ? (had more time to snatch)
Did Saturday’s: 30mins:
400m run/30kb swings/BJOs- 6 rounds at 29:39
Lungs are still a little scorched from 20.1
A. Up to 125. I failed an attempt at 135. It’s amazing how much different a 10# increase can feel. This was really encouraging!
B. Rx. All the rows were 1:54-1:56, and all snatches were done at 115. I didn’t miss any of the reps, and it started to get heavy!
A. Snatch x 1
55,60,65,70,75,80,85,90,95, and 3 beautiful high pulls at 97#
B. Every 4 min for 20 min
100 DU – 2 trips/2trips/to many trips / 4 trips / to many trips
20 Alt DB snatch – All UB
2:33/2:33/3:28/2:52/3:40
***After my cardio fest yesterday rowing was not on the agenda today…and snatches were fairly smooth in A…didn’t want a messy metcon to screw with that feeling.
Great work, and I like how you changed up the metcon. Smart move, and I liked how you put that together.
A. Up to 155#
B.
1. 540
2. 580
3. 540
4. 540
5. 540
A. 55#/65/70/75/80/85/90/95
B. 300#/320/340/270 (only to 90×3)/360
What is the metcon weight percentage for snatches?
A. 90/100/105/115/125/130/135/140
B.
1- 420 (105×4)
2- 460 (115×4)
3- 500 (125×4)
4- 520 (130×4)
5- 270 (135×2)
Squats \ The Chief 15 Min AMRAP (home/ Sean) WU 4 min bike 500 m row 2 rds 10 AS x30 sec hold 5 pushups x3-5 sec hold T/B Band Stretch series Foam roll High knee / Butt kicks Deadhang A. Squats 1. 295 x5 2.335x 3 3. 375 x7 P1RM= 466 A1. 5×10 195/205/225/245/295 B. The Chief 3 Power Cleans 6 Pushups 9 Air Squats Results: 27+3 / Sean 20+3 This one hurt. modified for time and to hurt. we picked a pace and tried to set pace of 2+ rds per min and hang on. “Let your light… Read more »
Hi! This program is extra to the performance program? I mean, you do both?
I do my own program and sometimes use the metcon found here. I am training for powerlifting and strongman.
Warm up done.
A) 140-215
B) 1-740(185×4)
2-820(205×4)
3-630(210×3)
4-780(195×4)
5-800(200×4)
Good to be back on a program!
I did 20.1 instead.
8 rounds flat.
Clean and jerk singles from the get go to protect a sore lower back – it didn’t help much! Disappointed with my score but it’s probably a fair reflection of where I am lately..
Really wish there was something I could say to make you see this as an accomplishment and not a disappointment! Seriously Shaun…8 rounds is NOTHING to be disappointed about. I think you did outstanding!
Thanks for the kind words. I’m not super gutted – I was probably trying to be too ambitious in my goals that’s all!
Absolutely nothing to be disappointed with there. That’s great work man. I understand wanting to get more though. That’s a ton of work in 15 min!
Is this a power or squat snatch?
Depends. 😉