1) 10 minutes to establish a 1RM Snatch Balance.
This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.
2a) 3X3 Snatch Balances @ 80% of 1RM from #1 – rest 60 sec.
2b) 3X3 Snatch Pull from Boxes at Bottom of the Knee @ 110% of max Snatch – rest 60 sec.
Strength
2) 30 minutes to establish a 1RM HBBS.
Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
It so was NOT the day.
ReplyDeleteSnatch balance: 145. Just not good at these.
3x3 balance at 115.
3x3 pull (did from hang): 185.
Squat- Worked up to 325. DId a walk out at 365, then tried to squat 350. A little greedy, but should have got it. Got to the bottom. Seemed heavy and I quit......