A little volume today, so don't skimp on your warm-up, or on your mobility!
Chipper For Time:
100 Wall Ball Shots (20/14)
50 Box Jumps (30"/24")
30 Hang Power Snatch (155/103)
**22 Minute Cut-off**
Rep Scale Options:
80/40/20 ; 70/35/15
*If you don't believe you'll finish the Wall Ball Shots within about 10 Minutes, scale to the next size down med ball, so you can move through them, and get to the next part of the workout. Also, scale your Box Jumps appropriately, we don't want any nasty shin scrapes today, if we can help it. For the Hang Power Snatch: If your Snatch max is not at least 205/140, you should scale to 75% of your current max; it should be tough, but not impossible. We will set up the barbells in the middle of the gym, and set up the boxes on the opposite side of the gym from the Wall Ball Shots, so watch your transition time between stations; move fast to the next movement.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Hang Power Snatch. Show all posts
Showing posts with label Hang Power Snatch. Show all posts
2013-11-20
2013-10-07
MONDAY WORKOUT
Snatch Work
Using between 5 - 8 sets, progressively work up to a Max for:
1 Rep of Hang Squat Snatch
...immediately followed by
1 Rep Full Squat Snatch
*These two movements will be your set, and you may not change the weight between movements, you must go from the Hang Squat Snatch, directly into the Full Squat Snatch. However, you may drop the barbell between movements so you may reset, then perform your second lift. Rest 2 - 3 minutes between sets.
Then...
5 Rounds For Time:
6 Snatch Grip Deadlifts (135/95)
4 Hang Power Snatch (135/95)
2 Overhead Squats (135/95)
**5 Minute Cut-off**
*The cut-off is fast today, so move quickly, and efficiently through your movements. You may only use up to 70% of your best Snatch weight at most.
Using between 5 - 8 sets, progressively work up to a Max for:
1 Rep of Hang Squat Snatch
...immediately followed by
1 Rep Full Squat Snatch
*These two movements will be your set, and you may not change the weight between movements, you must go from the Hang Squat Snatch, directly into the Full Squat Snatch. However, you may drop the barbell between movements so you may reset, then perform your second lift. Rest 2 - 3 minutes between sets.
Then...
5 Rounds For Time:
6 Snatch Grip Deadlifts (135/95)
4 Hang Power Snatch (135/95)
2 Overhead Squats (135/95)
**5 Minute Cut-off**
*The cut-off is fast today, so move quickly, and efficiently through your movements. You may only use up to 70% of your best Snatch weight at most.
2012-08-13
MONDAY
Hang Power Snatch
2 – 2 – 2 – 2
The Snatch sets will be the same weight across all 4 sets. Select a weight that’s approximately 60 – 70% of your 1RM Full Squat Snatch weight. Again today, really focus on speed, and maximal hip extension.
Then…
3 Rounds For Time:
15 KB Swings (53/35)
15 Goblet Squats (53/35)
*Try to keep from dropping the barbell between the two reps of your Hang Power Snatches. There will be a penalty of 1 Dumpster Shuttle accrued, for EVERY time you set down the Kettlebell during the metcon today, so transition between the two movements without setting it down, or dropping it. It’s a sprint, so go hard.
2 – 2 – 2 – 2
The Snatch sets will be the same weight across all 4 sets. Select a weight that’s approximately 60 – 70% of your 1RM Full Squat Snatch weight. Again today, really focus on speed, and maximal hip extension.
Then…
3 Rounds For Time:
15 KB Swings (53/35)
15 Goblet Squats (53/35)
*Try to keep from dropping the barbell between the two reps of your Hang Power Snatches. There will be a penalty of 1 Dumpster Shuttle accrued, for EVERY time you set down the Kettlebell during the metcon today, so transition between the two movements without setting it down, or dropping it. It’s a sprint, so go hard.
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