2014-08-18

MONDAY WORKOUT

Let's start getting ready for the Olympic Meet in September!

POWER/SKILL:
3-Position Snatch

- REP 1 - High Hang SQUAT Snatch (Keep chest BEHIND the bar during the dip!)
- REP 2 - BELOW Knee Hang SQUAT Snatch (Stand up fully, then go below the knee, then snatch)
- REP 3 - Floor POWER/SQUAT Snatch (Work to mimic the positions from the 1st two reps)

Start with just 60% of your best snatch and slowly work upward if all the positions feel good...

Aim for 90% or more of your max if things feel really good... If they don't then really hammer good positions with a moderate weight...

20 minutes ONLY for this section so keep yourself moving... Try to get 6-8 sets total in...

WORKOUT:
50 Push Ups (Keep knees locked and hips squeezed!)
40 Pull Ups (Any Style)
30 KB Swings (35#/53#)(GO UNBROKEN HERE & SCALE UP IF YOU DARE!)
20 HAND RELEASE Push Ups
10 CHEST TO BAR Pull Ups
(10 minute cutoff)

Use bands, as needed and scale reps to 40/30/20/10/5 if you need to...

POST YOUR BEST WEIGHT FOR SNATCH AND YOUR TOTAL TIME TO COMMENTS

9 comments:

Jordan said...

135#
5:17 (70# KB)

Emilie Goldsberry said...

78# and didn't fall down once!
9:23 scaled to 40-30-20... reps

Eldon said...

165#
7:33 rx'd

Kevin said...

105#
7:26 rx

Anonymous said...

105#
7:33 scaled reps
should have done rx'd reps
Dave

Lisa Dempsey said...

50#
9:13 scaled (did 5 extra kipping pull ups b/c I wasn't paying attention)

Susannah Dunn said...

83# snatch

7:51 scaled

Carolyn said...

50#
DNF 3 remaining C2B PU - scaled
knees,med black w/thin blue,35#

Rachel said...

58# snatches
8:58 (scaled reps, pushups on knees)