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 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Compare your results to March 15, 2021.
13:37 RX
A. Up to 175 (tied current PR; tried 180 and no dice)
B. 13:51 Rx on treadmill (7.5mph, 7.5,7.8,7.8,8.0; OHS unbroken)
I wanted to hit “The Running Dead” from the weekend.
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories on rower
50 Dumbbell Box Step-Overs 44 lb kb
1600 Meter Run
34:15
I hadn’t done this workout before, and I’m hurting! @Invictus what’s the competitor time you’re looking for athletes to hit? I’m guessing around 24 minutes?
A. 75#x2/85/90/95/95/100/100/105/110/115x
B. 16:13
A.
125#
Missed a couple times at 135#
B.
17:50
Subbed with .5 mile echo bike and 85# OS
Had to pick one today
limited time
B. 5rds
Run 400
10 ohs 95lbs
12:19
Didn’t realize it was 15 ohs until I was finished.
I did all reps unbroken. Wish I would have noticed 15 instead of doing 10
A)
95
95
100
105
110
115
120
125
130
135 (close but missed x2)
B)
14:47 – scaled @ 75# OHS
OHS tough but unbroken – try @ 80# or 85# next time.
WU done with some extra shoulder mobility!! A. Snatch – based off 100# 70×2, 75, 80, 85, 88, 91, 94, 97 (f,f,f), 95 (f,f,f) ***not a great day…had several misses forward and then not getting 97 was disappointing. B. Nancy – RX (TM runs) – 15:31 5 Rounds 400m Run – TM 7-7.7 mph (total run time 10:11) 15 OHS @ 65# – all UB ***not my best TM Nancy..but not my worst. Really would have liked to do this one outside because I only have a couple recorded times running outside. Cold rainy windy in NY…so tired of the… Read more »
Warmup done ✅
A. Snatch every 2 mins 10 sets
Worked up to 65kg, PB of 66kg so happy with that 👍
B. Nancy FT 5rds
400m run
15 OH squat @43kg
13’43
Didn’t feel too bad this one, all pretty manageable. All runs under 2’00, OH squats UB