Mon - 7x2 Snatch 1st Pull + Hang Snatch 85, 85, 85, 85, 95, 95, 95 Need to work on keeping feet narrower on receiving position and getting completly to the bottom - snatch balance.
3 RFT 400m Run 25 Wallballs 20# Rest 1 minute after first round Rest 2 minutes after second round 14:52
I’m being very strict for form on my snatches and the highest I could get was 115. I just can’t seem to jump under the bar without going duck footed. Every time I do one with poor form I reset me feet, over head squat it and then hold in the bottom position for 3 breaths. I hope that will help on flexibility. I definitely feel it. Also, I’m not sure what good heavy snatch first pulls do at this point since there is such a huge gap between what I can snatch DL and what I can get under. That’s probably just me. The conditioning was short and really no fun at all.
7x2 clean w 3s pause at knee. + 1 jerk 135x2, 155x2, 165x2, 185. @185 the cleans got me so out of breath my jerk form was stinky.
3x5 @ 135, 155, 165 Push press Bent over supinated row Front sq w 2s pause at bottom each rep
5rds 1min. 5 cleans @135 w remaining time ME jerk (count the 5 cleans) 1min burpees 1)14 12 2)7. 12 3)7. 7 4)8. 9 5)7. 14 Wanted to quit after each round
EXTENSION 
HIPS at or below parallel (DON'T BE AFRAID TO GO DOWN!!!!)
Leverage
Fri- Annie 5:37
ReplyDelete10RFt: 15 135 DL, 15 Push ups 16:30
Sund- 28min run
.65miles 4:30
Mon -
ReplyDelete7x2 Snatch 1st Pull + Hang Snatch 85, 85, 85, 85, 95, 95, 95
Need to work on keeping feet narrower on receiving position and getting completly to the bottom - snatch balance.
3 RFT
400m Run
25 Wallballs 20#
Rest 1 minute after first round
Rest 2 minutes after second round
14:52
soon as I'm off this call I'm going to do the following.
ReplyDelete7X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
-then-
3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
Joe, your email about friday said it was FIFTEEN rounds, NOT 10. You owe me 75 Dead lifts and push ups. :p
I’m being very strict for form on my snatches and the highest I could get was 115. I just can’t seem to jump under the bar without going duck footed. Every time I do one with poor form I reset me feet, over head squat it and then hold in the bottom position for 3 breaths. I hope that will help on flexibility. I definitely feel it. Also, I’m not sure what good heavy snatch first pulls do at this point since there is such a huge gap between what I can snatch DL and what I can get under. That’s probably just me.
DeleteThe conditioning was short and really no fun at all.
Low hang snatch 7x2: 95, 115x2, 135x2, 155 fx2.
ReplyDeleteSnatch pull. 155x5, 155x5, 185x5 (low pulls hvy!)
Snatch grip p press +OHS; 135x3, 135x3, 155x2.
Conditioning 12:23
3rft- 400m 25 wallballs
Rest 1min rd1, 2min rd2.
NICE! the loads you put up are really impressive. I'm going to try this ont tonight. Was this from the outlaw site or did you modify it?
Delete7x2 clean w 3s pause at knee. + 1 jerk
ReplyDelete135x2, 155x2, 165x2, 185.
@185 the cleans got me so out of breath my jerk form was stinky.
3x5 @ 135, 155, 165
Push press
Bent over supinated row
Front sq w 2s pause at bottom each rep
5rds
1min. 5 cleans @135 w remaining time ME jerk (count the 5 cleans)
1min burpees
1)14 12
2)7. 12
3)7. 7
4)8. 9
5)7. 14
Wanted to quit after each round
Nice, today is a rest day but I'll give this one a try tomorrow. Last night was
DeleteLow hang snatch 7x2: 95x2, 105x3, 115x2,
Snatch pull. 135x5, 155x5, 155x5
Snatch grip p press +OHS; 95x3, 105x3, 115x3.
Conditioning 15:14
3rft- 400m 25 45# thrusters
Rest 1min rd1, 2min rd2.
Did all my active round unbroken