Week 3 of our strength & power program!
POWER/TECHNIQUE:
Power Snatch (This should be light so perfect technique!!)
5x3 @ 75% of your best Power Snatch 1RM - Each set will be on a 2:30 clock
(If you did a 3 rep max on the test day two weeks ago then use around 80% of it)
You will get JUST EIGHT MINUTES to warm up to the weight you will use across all five sets of three... Use this warm up progression... Bar Only x3-5 reps, 60% x2-3 reps, then 70% for 2 reps...
WORKOUT:
Every minute on the minute for just FIVE MINUTES perform the following:
Start with TWO deficient Handstand Push Ups at the start of EVERY minute
(Men - Rx'd is hands on top of two 45s stacked up, Women - One 45# plate only)
THEN IMMEDIATELY...
Perform as many kipping pull ups as possible with the time remaining in the minute...
Goal is as close to 100 reps as possible for guys & 80 for ladies...
POST YOUR SNATCH WEIGHT & TOTAL PULL UPS PERFORMED TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
13 comments:
135# power snatch
2 Parallette HSPU with 115 pullups RXD
60# power snatch
24" box HSPU w/38 pull-ups w/green & blue bands
53# power snatch
31 PUs (blue band; 24" box for HSPUs)
Jill
110# Power Snatch, 61 kipping pu's rx
OFD
105# power snatch
HSPU on single bumpers w/kipp
67 pull ups
Did bk sq 3x5 @ 275, bench 3x5 @ 190, Pwr clean 5x3 @ 220#
Class workout...
Parallettes (120 total)
Went too fast on first rd... Did 40 reps right away... Opps
70#
32 pu
Hspu standing 24" box
150# power snatch
4 pull-ups (hspu is a big weakness for me, need a lot of help with these)
Brendan
105# snatch
78 pullups
single stack plates
70# power snatch
hspu w/knees on 24" box, 45 kipping pu's
110# power snatch
Parallel bar HSPU
52 pull ups
135#, 80 pullups w/ strict HSPU (2 plates)
170#
88 pull ups
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