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…
Every 8 minutes, for 32 minutes (4 sets) for times of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch
We tested new 1-RM Snatch last week on
October 18, please use between 70-75% of the heaviest lift you were able to achieve then.
Good one!
4:54
4:52
4:52
4:54
Ran on TM – which took about 20 sec to get up to speed but I also ran faster than I do outside so it might even out.
Snatches @ 85# based off 120
All UB. I am not a fan of rowing.
Every day running and rowing! 🙁
@ 100# (130# 1RM)
R1: 4:38 – singles
R2: 4:31 – unbroken
R3: 4:33 – singles / unbroken
R4: 4:21 – unbroken & fast transition from run
Total – 18:03
5:10/5:15/5:38/5:40
135lb snatch (75% of 180lb)
Warmup done ✅
Every 8 mins FT
500m row
3 snatch @48kg (75% of 65kg)
400m row
3 snatch
4’38
4’40
4’42
4’39
Total- 18’39
By far the hardest bit of this is the run, it seems to take forever to get going, if at all!! Plenty of rest so generally ok, have a great Halloween 🎃 weekend everyone!!
Haha! I liked the run the best and hated the row 😊 great work and so fast!
No strength workout?
Could have sworn we were gonna deadlift…
Think that was Monday Mugu with snatch for warmup!