Final test!
After a crazy thorough shoulder & hip warm up...
POWER:
Power Snatch 1RM
(15 minutes only!... If you're new then you're looking for a 3 rep max instead)
Use the following weight progression if you have an old max:
1st Set - 60% x2-3 Reps
2nd Set - 75% x1-2 Reps
3rd Set - 85-90% x1-2 Reps
4th Set - 95-100% x1 Rep
5th & 6th Sets - 100%+ x1 Rep
Once you finish, clean up quickly & perform the following...
WORKOUT:
1 DB Snatch (Left Arm)
1 Single Arm Bent Over DB Row (Left Arm)
1 DB Snatch (Right Arm)
1 Single Arm Bent Over DB Row (Right Arm)
Then 2 on everything, then 3, then 4.... Etc
Try to get as high as possible with the weight you picked in 8 minutes...
It's up to you how you want to approach this WOD... You can use the 60# (ladies)/100# (guys) DBs & make it a strength workout OR go lighter and make it more conditioning/volume oriented... BE SMART ABOUT IT, ESPECIALLY WITH YOUR BACK POSITION ON THE ROW!
POST YOUR BEST WEIGHT & YOUR RESULTS FROM THE WORKOUT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
16 comments:
Power snatch: 85# PR :)
DB snatch & bent over DB row: 9.5 rds + 2 DB snatch
Oh, Brrrooke.... :)
...turns out my last 1RM power snatch was 65.5#.
So, now my power snatch and my squat snatch are the same.
Oops - DB snatch was w/a 20# DB.
80# PR, 8 RDS 30#
165#, 5 1/2 rounds @ 85# DB
Dave 115# pr 6rounds +4 left arm snatch @50#
145# (10# PR), 7 rounds at 60# db
OFD
195# (PR)
2 reps shy of 6 rounds with 100#
145# PR
5.5 rds @ 60#
220# Power Snatch
6 rounds w/ 100# DB
155#, 5lb PR
6 rds + 5 LADB snatch (85#)
93#
6 rds @50# db
110# 2lb PR
6 rds @ 50#DB
Roger 120# power snatch
7rds 50# DB
113# - 3lb PR
6 rds + 3snatch (50# DB)
95# Snatch (tied PR)
5 rounds @ 50# DB
Both Bri & Laura (twinsies!)
88# snatch
5 rounds @ 40#
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