2015-02-08

SUNDAY WORKOUT

Snatch high rep skill day...

POWER ENDURANCE:
You will have 20 minutes to find a 10RM Touch & Go Power Snatch...

Start conservative & work proper hip contact on the way UP & DOWN... You are allowed to pause overhead for a quick rest, but that is it...

Try this set progression...
Set 1 - Empty Barbell OR 15#/33# Barbell
Set 2 - 40%
Set 3 - 50%
Set 4 - 50-60%
Set 5 - 60-70%

Rest just 2-2:30 between each set...

WORKOUT:
Calories on the Rower
KB Swings (53#/70#)
Wall Ball (20#/30-35#)(Note the heavier Rx'd weights)
* You pick the reps because everything must be done UNBROKEN...

Here are your options:
#1 - 21-15-9 (135 total reps)
#2 - 15-12-9 (108 total reps)
#3 - 12-9-6 (81 total reps)

No matter what option you pick try to do HEAVIER than your normal for the Wall Ball & Swings...

You will have just 6 minutes to try to complete this workout or get in as many reps as possible...

POST YOUR BEST 10RM SNATCH & TOTAL TIME/REPS COMPLETED FOR THE WORKOUT TO COMMENTS

5 comments:

Jordan said...

135# 10RM
21-15-9: 5 of 15 WB (35#)

Carla "Vanilla" Vice said...

55# for snatch 10 REPS for each 5 rounds
12/9/6
3 rds complete with a few seconds left
cal/rower
44#KB
20# Wall Ball

Darren said...

100# 10RM Snatch
15/12/9
2 of 9 cals on rower - 83 reps
(70# kb, 25# wb)

Lisa Dempsey said...

50# (tried a few reps at 55# but went back to 50# for the last set.)
3 rds+3 option 3. 44# 14#

Megan said...

75#
21-15-9 (53#kb, 20#wb)
108 reps (got through the round of 15)