Back in for two days in a row. Feeling better. Though I'm sore in quite a few random areas: upper back from the KB Swings, hips from high rep power snatches. Fun times.
We worked on a snatch complex today, fun one.
Power Snatch + 2 Hang Snatch + 2 OHS
Worked 135, 155, 170, and then failed on 185.
The workout was a good one as well.
90 seconds on/90 seconds rest for four rounds
2 Muscle Ups
Power Snatch @ 115(95) lbs
RX was 4 muscle ups, but I can't be sure that I can string 4 reps for four rounds. The first 2 rounds were at 115lbs but my partner forgot to switch my weight back on for the last 2. Physical fatigue lends itself to mental fatigue. Almost threw the first rep through the roof, hilarious.
Finished 48 reps. Lot more cardio than I thought it would be.
Showing posts with label snatch complex. Show all posts
Showing posts with label snatch complex. Show all posts
Friday, October 24, 2014
Saturday, September 27, 2014
2014/09/27
Lazy Lifting Saturdays!
Had the place to myself and the metal.
Worked form on some segment pulls. Stop an inch off the ground, stop below the knees, stop right before power position, complete the pull. Then did a full speed pull.
Snatches I worked doubles up to 215 and cleans I worked singles up to 275.
Did some snatch balances after. They should be called heaving snatch balances, as I need that little pop off the shoulders. I cannot get my body to just drop. It's completely a mental thing, but I just cannot convince myself to just drop.
Hit 185, but it was ugly. Failed 195, failed 190. Scaled back and hit 155 for 5 singles, dropping as fast as possible.
Seated box jumps afterwards. Jumped up on to the jerk blocks, so... maybe 44"? 5 jumps at a time for 5 rounds. Just to get the heart going and to work that quick explosion reaction in my legs.
Headed home and am now crashing on the couch. Coffee crash and physical crash, long workout was long.
Had the place to myself and the metal.
Worked form on some segment pulls. Stop an inch off the ground, stop below the knees, stop right before power position, complete the pull. Then did a full speed pull.
Snatches I worked doubles up to 215 and cleans I worked singles up to 275.
Did some snatch balances after. They should be called heaving snatch balances, as I need that little pop off the shoulders. I cannot get my body to just drop. It's completely a mental thing, but I just cannot convince myself to just drop.
Hit 185, but it was ugly. Failed 195, failed 190. Scaled back and hit 155 for 5 singles, dropping as fast as possible.
Seated box jumps afterwards. Jumped up on to the jerk blocks, so... maybe 44"? 5 jumps at a time for 5 rounds. Just to get the heart going and to work that quick explosion reaction in my legs.
Headed home and am now crashing on the couch. Coffee crash and physical crash, long workout was long.
Monday, September 8, 2014
2014/09/05
Block work today.
Programming called for hang snatches and cleans, but I was feeling dainty and went from blocks instead. Set up everything right above the knee, so had to drill explosive pulls and speed under the bar. Was a great exercise because you had little to no time to get momentum going. Definitely going to program these again soon.
Snatch Complex
2 Snatches + 3 SG BtN Push Press
Worked up to 165 rather clean. Got 185 up for the snatches but couldn't get the push presses to stick without making them into push jerks.
Clean Complex
2 Cleans + 1 Split Jerk
Worked up to 225. Little chunky on the 225, but it went up. 245 went up once, then slipped out of my catch position on the second clean.
Programming called for hang snatches and cleans, but I was feeling dainty and went from blocks instead. Set up everything right above the knee, so had to drill explosive pulls and speed under the bar. Was a great exercise because you had little to no time to get momentum going. Definitely going to program these again soon.
Snatch Complex
2 Snatches + 3 SG BtN Push Press
Worked up to 165 rather clean. Got 185 up for the snatches but couldn't get the push presses to stick without making them into push jerks.
Clean Complex
2 Cleans + 1 Split Jerk
Worked up to 225. Little chunky on the 225, but it went up. 245 went up once, then slipped out of my catch position on the second clean.
2014/09/08
Bunch of snatch complexes today. Was pretty fun.
Power Snatch + Hang Snatch + 2 OHS
Went up through 75, 95, 115, 135, 155, 165, then got stuck under the hang snatch at 185. The hang snatch itself was crisp and fast, my speed under the bar is getting much better. But I just didn't have the legs to get the weight back up.
Workout was a doozie.
3amrap
6 power snatch @ 115
6 lateral bar burpees
2minute rest
3amrap
4 power snatches @ 135
4 burpee box jumps @ ~24"
2minute rest
3amrap
2 power snatches @ 155
2 burpee pull ups
Quick burner, small break to try and drop the heart rate, then going again.
Power Snatch + Hang Snatch + 2 OHS
Went up through 75, 95, 115, 135, 155, 165, then got stuck under the hang snatch at 185. The hang snatch itself was crisp and fast, my speed under the bar is getting much better. But I just didn't have the legs to get the weight back up.
Workout was a doozie.
3amrap
6 power snatch @ 115
6 lateral bar burpees
2minute rest
3amrap
4 power snatches @ 135
4 burpee box jumps @ ~24"
2minute rest
3amrap
2 power snatches @ 155
2 burpee pull ups
Quick burner, small break to try and drop the heart rate, then going again.
Monday, July 28, 2014
2014/07/26
Made it in for a quick Lazy Lifting day. Haven't been in on a Saturday in a while, so it was good to be back in with the barbell. Sadly, the weight wasn't moving the way I would like it to. These days happen, you just kind of figure out what will work and move forward with that.
Mainly worked on two different complexes today. A snatch and clean complex that worth both aimed at building speed under the bar.
Snatch + ATK Hang Snatch + OHS
Clean + ATK Hang Clean + 2 Split Jerk
Worked up to two really ugly 2 reps at 165 for snatch and then completely lost one forward and moved on.
The cleans went better, worked up to 205 for three reps and called it a day there.
After that, hit a few front squats, just to burn off any leftover energy I had. Finished with 2x10 at 185. Just quick explosive bounces, getting those quads fired up.
The rest of the day was spent picking up craigslist furniture. Not going to lie, I got more of a workout lifting desks and shit then I did at the gym. Was more sore around my traps from lifting things in odd shapes in odd manners.
Mainly worked on two different complexes today. A snatch and clean complex that worth both aimed at building speed under the bar.
Snatch + ATK Hang Snatch + OHS
Clean + ATK Hang Clean + 2 Split Jerk
Worked up to two really ugly 2 reps at 165 for snatch and then completely lost one forward and moved on.
The cleans went better, worked up to 205 for three reps and called it a day there.
After that, hit a few front squats, just to burn off any leftover energy I had. Finished with 2x10 at 185. Just quick explosive bounces, getting those quads fired up.
The rest of the day was spent picking up craigslist furniture. Not going to lie, I got more of a workout lifting desks and shit then I did at the gym. Was more sore around my traps from lifting things in odd shapes in odd manners.
Friday, June 20, 2014
2014/06/20
WoD today wasn't too my liking so I didn't do it. Had an OLY session instead.
Snatch Complex :
Snatch Pull + High Hang Snatch + OHS
3 x 155, 2 x 165, 1 x 185
Jerk Complex :
Push Jerk + 2 Split Jerk
165 - 215 @ 10lb increments
Front Squat
Heavy Doubles
235, 255, 275, 300
Everything felt great today. Little wobble on the heavier snatches and jerks, but nothing that made me miss.
Front squats for s double over three hundred is a milestone. Pretty pumped.
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