PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements.
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1 reps
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60, 65, 70, 75, 780, 80-85, 85-90, 90-95, 95+, 95+
B.
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees
Compare results to February 3, 2021.
Snatch 1.1. 81kg
Ingrid (rx) 4’49”
6:55 Rx
6:30
A. Up to 165#
Did not do B today
Always been scared of snatching after dislocating my shoulder. Worked up to 160# for the e2mom
Workout took 12:58 @rx
Kinda took my time to make each rep look clean. Not the fastest but pretty happy with it.
Gymnastics stuff first.
A.
70, 75, 85, 90, 95, 105, 110 failed 2nd lift, 110, 115 failed 2nd lift, 120 failed x3 Off of 125 1 RM
B. Ingrid RX
7:49 – Thought this was a good score, until I looked at last times which was 7:16.. Oh well. I was trying to move better and not flail all around.
Emom 1:45 1.1 power snatch
95 120 130 135 145
150 155 165 175 185
10 rds
3 power snatch 153
3 burpees
6:07
Great time on the metcon Jeremy and impressive snatch no’s 💪
Thanks man! Yea the 185 was hard! Haven’t snatched those numbers in a while.
I tried to keep up with you! Good stuff!
Metcon from Monday done as follows
1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 strict Pull-Ups
800 Meter Run
20 Burpees to Target
20 strict Pull-Ups
400 Meter Run
10 Burpees to Target
10 Strict pull-ups and strict ring dips
25:47
This was an absolute grinder. Glad I did it, and I’m paying for it! Great work to everyone who pushed through this one!
Warmup done ✅
A. Snatch every 2 mins 10 sets x2
Worked up to 63kg worked off 1RM of 66kg. Smooth up to mid 50’s and then technique goes and it all goes out the window!
B. Ingrid FT
3 snatch @52kg
3 bar facing burpees
6’14
Looked back @3rd Feb and based off same no’s as that is 80% of 1RM. 8’33 back then so 2’19 quicker so I’ll take that! The key was def touch and go on the snatch, makes all the difference!!
Great work Al! It’s good to have you back posting. Incredible improvement on the metcon!
Thanks Mike 👍 you’re sure right on Mondays metcon, it’s def a grind but great time though 👊