A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
B.
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)
A. 210# (Last Set)
B. 6:39 Rx
A. Up to 85 kgs. Missed 90 kgs (92,5 PR) Got trouble getting under the bar. Legs were tired after yesterday’s squats.
A. Up to 215, missed 225 (=PR) three times (I over threw the bar and it fell behind me). It felt like I would have made it with heavier weights.
B. 21-15-9
Burpees facing bar
Hang power snatch (subbed squat) at 115#.
Done in 7:42
A1. Up to 160. Failed 160 1st attempt and got it on 2nd. Got 165 above my head but the bar was out in front and I couldn’t save it. No PR today but it was a good fight.
A2. Handstand hold practice. Got a few good holds in today. Had to throw something in to get my mind off my fails before hitting B
B. Scaled to power snatch. 7:21. Burpees UB and snatch 7/7/7, 6/5/4, 6/3. Pace was good. My legs were toast today after doing all the squats yesterday.
Was very sore today… legs were destroyed.. but got through it!
A: 1: 165
2: 175
3: 185
4: 195
5: 200
6 200
7: 205
8: 215
9: 225 (Fail)
10: 225 (Fail)
11: 220 ( couldn’t end on a bad note): was not a good Snatch day … 🙁
B: 6:42 RX
“Good” is relative. You killed both a and b from where I sit.
Anika
Haven’t worked out in a week because we’re moving to a new house on Monday and I’ve been busy packing! Probably won’t workout for another week, but it felt good to make it in today!
A. 65/70/75/80/85/90/95/100/105/110 PR!!!!
B. 10:01 – I’ve come to the conclusion that any workout involving 21,15,9 is just horrible:-)
Looking for sub options for hang squat snatch in B.
Thinking of 40-30-20 OH walking lunges OR 21-15-9 cal on assault bike or rower. What would you do? Trying to prevent lower back pain that I feel when I do high volume of hang squat snatches.
Annual fitness test this morning, went about 85-90% effort:
-46 sit-ups in 60s
-50 UB push-ups(full lockout)
-45s 300m run
-11min 1.5mi run.
Came home and did OHS OT2M, 135×5, 155×5, 165×4, 175×3, 185×3
A. Snatch x 1 OT2M
35#, 40, 45,50,55,60,65,70,75,80
***feeling better each time..but still a lot of work to do on these!
B. For Time 21, 15, 9 reps of – (8:30)
Bar facing burpees (all UB)
Hang Squat Snatch @ 55# (10/6/5, 9/6, UB)
C. Alt E90s for 9 min (3 sets each)
– HSPU Negs x 3 (4-5s decent with kip back up)
– Banded Seated Ring MU x 3 reps (these felt really good today..prob should have gone with 5 reps, but who knows what tomorrow will bring….so)
You motored through B!
A. Snatch (OT2M)
115, 125, 135, 140, 145, 150, 155, 160, 165, 170 (f)
B. For time:
21-15-9 of 95# – Hang Power Snatch / 24″ Box Jumps
4:54
… yesterday left a mark – grinding the gears this morning – picked some sub’s that were a little more kind to this old guy.
Those are solid subs. Great job.
Love the sub, I should’ve done the same movements. Killed it
Yesterday: A) With a single barbell, for time: 30 – 20 – 10: Hang Power Cleans 52.5 kgs + Row For Cals 10 – 20 – 30: Deadlifts 92.5 kgs + Row For Cals Time: 18’00” I was able to execute the plan on this one, splits were 12/10/8 for 30, 10/5/5 for 20 and UB for 10 in both parts; my breaks on the deadlifts were a bit longer than normal but I was pushing for big sets; row pace deteriorated in each set but always in control, started pulling at 1090 with 21 strokes per minute, finished at… Read more »
Workout notes: This looks like a great combination of movements; total body/upper push + total body/upper pull. Keys to this workout will be steady pace on the burpees; just don’t stop moving. You won’t fail, just put your body on the ground and you’ll get back up. The other piece will be cycling the barbell. That’s where you’ll be able to make ground. If you can, going from the pocket (high hang position) will be the fastest way. It’s essentially just a down up; big jump. Otherwise, push the hips back and let the bar travel to mid-thigh or above… Read more »
Hi Libby, what should I sub hang squat snatch for? Thinking of assault bike/rower/OHS lunges. Trying to prevent lower back pain!
A. Snatch up to 85kg/185# (equals current PR) The pull felt super solid, but I’m still catching above parallel cause I got issues dropping under at heavier weights. I foresee some Snatch Balance drills in my near future. If anyone knows any good drills to adres this hit me up! B. As Rx 7:30 Broke the Hang Squat Snatches 7/7/7 5/5/5 5/4/ This was a good strategy and thinking “punch up on the bar in the catch” really helped keeping form! Smooth pace on the Bar Facing Burpees, just kept moving and breathing and not hitting that wall until the… Read more »
Solid time on B. Nice work.
Great performance Steven, you killed it
(Anika)
So fast! Great job.
Good morning everybody….
A. 95/100/105/110/115/120/125/
130/135(f)/135 ties PR. All power snatch.
B. 6:44 scaled; i jacked this up from the beginning…started with snatch instead of burpees (that would make a big difference mentally to me). did snatch from ground on 1st 18 reps, then remembered it was hang snatch. did all power snatch (would’ve done that anyway).went 9/6/6, 8/7, UB on snatch. all burpees UB.
I’ll read the instructions next time!
Awesome work today Chris
Thanks Joey. You as well. I don’t think anybody was ready for more squats today.
Feeling yesterday’s BS and wb this morning…
A. 75#-85-95-105-110-115-120(f)-125(f)-130(f)-115(f)-95. First half felt good. Then failed losing balance on catch, kept increasing I thought I’d still be able to pull it off, but looks like just not the day
B. 11:07 with 75#. First idea was 85# but went lighter, wasn’t feeling it. Glad I did because this was painful
Sensible scaling, looks like you hit the stimulus!
Not sure about that, but thanks!
(Anika)
Like you said, today was just not the day! I’ve had so many of those with snatch. Sometimes, it seems like my body is just saying nope! So weird. You’ll kick butt next time!
Thank you! Indeed, those days are part of the process. You killed it today, great job on that PR and on B!
Morning all, snatch, HSPU and BMU accessory today. Looking forward to putting the snatch work into a full lift in the next few weeks A. Snatch complex warm up to work on form from the floor 3 sets of 1 snatch deadlift shrug (no pull) + 1 snatch pull + 1 hang power snatch B. 4×5 80% Power snatch – these became muscle snatches, need to work on catching them in a stronger dip with a better torso position. C. Handstand / BMU accessory EMOM 10 Odd 4 strict HSPU with 2 plates and an abmat – first time doing… Read more »
Nice work focusing on your weaknesses. Looks like you forgot the conditionning today!
Oooops! Haha. Long conditioning tomorrow to make up for it.
Warmup: 1 min high knees 1 min burpees jumping to a plate 1 min air squats If you have the space, grab a moderately heavy med ball, and complete 20 over the head (backwards) med ball tosses. This is teaching you to get full extension of the hips with the shoulders slightly behind the object. This will carry over into your snatches for today. Empty barbell warmup, 5 reps each of: Dip and shrug; high pull; hang muscle snatch; OHS; hang snatch; full snatch Work on grip strength and don’t put the bar down between movements. Complete 1-2 more times.… Read more »