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 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
400 Meter Run
10 Toes to Bar
10 Hang Power Snatches (115/75 lbs)
A. 115-125-130-135-135-135-135-140
B. 3:05, 3:15*, 3:07, 3:05, 3:05
Scaled to 95# (wanted to cycle the bar, and 115# is too heavy for me to do that at this stage; *started at 105# but dropped to 95# after first set)
Way to keep the intensity up
Snatches
4 sets at 115
4 sets at 135. Felt GREAT today
Workout times
2:24 RX
2:20 RX
2:41 RX
2:5 RX
3:00 K2E
Nice job Mugu!
Thanks man. You too!
A:
Snatch (hang+snatch)
95
95
115
115 -miss the hang
115 -miss the hang
115
115
135 -missed the hang
B: scaled (off tempo)
350m row
10 knee to chest
10 Snatch 95lbs
Hey friends I’m out of town for work and I got a bucket list item crossed off.
I climbed a 14er and if that wasn’t enough of a workout I ran at least a mile on the trail to get back to my rental to avoid a fine!
What’s a 14er?? But happy that You’re happy man! Get back at it soon!
It’s any mountain over 14,000 ft above sea level.
NASAL BREATHING!!!! that’s fantastic, congrats on surpassing that mountain… no pun intended
All rounds unbroken and completed in 3:00 or so
A. 80#/80/80/85/85/90/90/90
B. 3:43/3:41/3:42/3:49/3:59
Phew! 😅 Good workout!
Did yesterday’s metcon workout: (still sore from Monday…)
Max rounds for time, 30 mins:
30 cal row
30 DU (air jump-taps, modified)
30 push-press @ 95
30 alt. lunges @ 95
30 pushups
4 rounds + 18 (cal row)
Splits:
5:53
13:20
21:07
28:42
way to bang out 18 cal in 1:18 esp at the very end like that
Probably the first time since being here that I’ve nearly thrown up… Fun times!