Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build in load over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar
A. Bryan – 95#, 95#, 105#, 105#, 115# (fail), 105#, 105#, 105#
B. Bryan – 95# hang snatches. 3 rounds + 7 hang snatches + 2 T2B
A. 135,140,145,150,155,160,165,170
B. 3+2 reps. Done at 125#
A. Still working snatch-grip stability so went with overhead squats (3 reps) instead: 135#, 145#, 155#, 165#, 165#, 175#, 175#, 175#
B. Again went with overhead squats instead of hang snatches: 4 rounds completed
Nice work Kyle! Way to work your weaknesses
A.
95, 95, 105, 105, 115, 115, 120, 130 dropped bar every rep and rest 5-7secs
B.
3 Rounds + 2 power snatches #95
This one was fun, felt like an open workout!
Great job, Felix!
A. 95-115-125-135-135-135-135-135
No B, got in some shoulder press and some light BW stuff after.
Long time no post! Strength experiment has been interesting — solid progress on BS, DL, PCs and pressing movements. Predictably, conditioning has suffered. Most important, shoulder is feeling mostly back to normal. Yay.
Welcome back! Glad to hear the shoulder is doing so well!
A. 95/105/115/125/135/145/155(2)/135
B. 2+7(HPS)
*Been about 2 years since I’ve snatched so this was a warm welcome. Rythym and position will come 🙂
Two years?! Happy day. 🙂
A: I did 2 hang power snatches and 1 squat snatch each set (except the last 2 sets)
55/55/65/65/75/75/85 and missed 95 (previous pr was 90, it’s crazy how 85 felt so smooth and 95 just wasn’t happening)
B: 75# hang power snatch and ttb = 3 rounds even
Nice work, Amber! Next time, try making smaller jumps in weight as you near your PR lift. Ten pounds is a pretty big jump for anything Oly. I bet you get it next time!
Good advice:) I also think I would have gotten it on a “tuesday” I’m old, a mom of 2 boys and work about 70 hrs/week…so by Friday I’m pretty drained!
A) power snatch x3 (don’t want to push the knee) cut out the 5-7 rest between singles and held onto bar-
135-145-155-165-175-185-195-205 (1) failed the 2nd rep twice
B) 4+3 (power snatch)
Nice work Ryan!
The 5-7 seconds of rest is not necessarily dropping the bar to the floor but to reset and find your position for the next rep. I suggest keeping those 5-7 seconds. It’s a good way to center yourself and refocus for each rep to keep good quality throughout.
In that case then I did keep them. We’ll roughly 3-5 seconds to re position myself… I thought you implied drop between reps. They were not tng
A.135/135/155/155/166/165/175/175
B. 3 rounds + 1 rx did hang power snatches
Way to go!
A. 135-145-155-165(2)-155(1)-155-155-155.
B. 3 + 4 RX. All hang power snatches. Broken 4/2/1, 3/2/2, 3/2/2, 2/2. TTB 14, 10/4, 9/5.
Great job, Jon!
A: 70/80/90/100/110/120/125x/120#
B: 3rounds + 4 HPS @ 95# Hang Power Snatch
My forearms are burning, still too weak grip 🙁
This was a forearm burner for sure. Nice job, Matteo!
1: 6x@66#2x@88# first time in 6 months i did snatching. it went great.
2:hang power snatch@66# 4 rounds. did not push hard.
Awesome job!
Just about 12 hours since my last workout so my midline/shoulders were already kind of beat up
A. 95/105/115/125/135/135/135 (1.x.x)/135 (1.x.x) … Didn’t have the juice the last two sets
B.
Had to scale to 95# b/c my shoulders were smoked … 3 rounds + 4 snatches
Lots of people feeling it at the end of this week. Rest up and do some active recovery over the weekend!
A. Hang Squat Snatch as Rx w/ 115/125/135/140/145/150/155/160
B. As Rx: 3 rounds + 6 (Hang Power Snatch)
… needed a tight hook grip on the late rounds … been awhile since I’ve snatched happy to see the movement hasn’t completely left the building …
Did you follow comptrain? Feel like I have seen your post elsewhere. I switched over to here a cpl months back and it’s been great
I followed Comptrain for nearly 2 years moved over here a few months back as well. Ben B definately knows the game but between the ramp up in volume, loading and time commitment I was feeling left behind the animals on that site. This has been a refreshing change of pace.
Definately refreshing. Comptrain required a ton of time that I don’t have. After starting here I find myself able to put more effort into each session which makes it more beneficial rather than worrying about what to cram in. Quality over quantity
I wish more people trained this smartly.
Couldn’t agree more.
Nice work!
I feel like my body forgot how to do everything it feels like I’m starting over.
55-55-65-65-75-75-85-85
And I got 2 rounds + 7 at 65# I did power snatches I tried 75 and 85 and I couldn’t even power or drop under my body was all “lol what are you doing, nope) and I couldn’t even do consecutive toes to bar again even another nope moment.
Oh well another day!
I’d probably tell you the same thing I just told Frank. Sounds like your CNS might be a little fried – it is the end of the week, after all. Don’t worry too much about it and give yourself some rest. If it starts to happen consistently then we should talk. 🙂 Maybe a little active recovery tomorrow?
Well I had figured i may still be recovering from my weightlifting cycle and barely coming back from awhile off but I had planned to rest, I get to go home this weekend so I’ll probably take my pup on a walk
This one was frustrating… my PR for hang snatch is 160# but today I couldn’t get past 125!?
A) 95/105/115/125/135 for remainder but failed each
B) @95# 2rds + 6 snatches. I wasn’t getting under it fast enough and, as an affect, most of the weight ended in front of me. Consequently, I couldn’t stabilize it to get out of the squat. I could’ve easily power snatched it, but I was determined to fix my form.
Sounds like your CNS might be a little fried – it is the end of the week, after all. Don’t worry too much about it and give yourself some rest. If it starts to happen consistently then we should talk. 🙂 Maybe a little active recovery tomorrow?
It definitely had to be that. I had a nice relaxing weekend! Felt amazing yesterday morning and today! Thanks for your input! 🙂