Power Snatch
5 x 2
Press
3 x 3
Box Squat
3 x 5
Metcon
Showing posts with label power snatch. Show all posts
Showing posts with label power snatch. Show all posts
Saturday 2014.01.18
Snatch Deadlift + Power Snatch + OHS
5 x (1 + 3 + 1)
Weighted Pull-ups
3 x 5
Reverse Hyper
4 x 17
5 x (1 + 3 + 1)
Weighted Pull-ups
3 x 5
Reverse Hyper
4 x 17
Saturday 2013.12.28
Snatch Pull + Power Snatch + OHS
5 x (1 + 2 + 1)
Weighted Pull-ups
3 x 5
5 rounds for time of:
3 Power Cleans, 185#
3 Box Jumps, 30"
Start 1 round E2MOM.
5 x (1 + 2 + 1)
Weighted Pull-ups
3 x 5
5 rounds for time of:
3 Power Cleans, 185#
3 Box Jumps, 30"
Start 1 round E2MOM.
Monday 2013.08.12
Power Snatch
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
A.M.
Power Snatch
135 x 2 x 5
Power Clean and Jerk
197.5 x 2 x 5
P.M.
Back Squat
365 x 5 x 3
Tabata Run
8.5 mph for all 8 rounds
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
A.M.
Power Snatch
135 x 2 x 5
Power Clean and Jerk
197.5 x 2 x 5
P.M.
Back Squat
365 x 5 x 3
Tabata Run
8.5 mph for all 8 rounds
Monday 2013.08.05
Power Snatch
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
Power Snatch
130 x 2 x 5 (bar path not as good as Friday)
Power Clean and Jerk
195 x 2 x 5
Back Squat
360 x 5 x 3
Tabata Run
Rounds 1 - 7: 8.4 mph
Round 8: 8.5 mph
Next time: 8.5 mph
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
Power Snatch
130 x 2 x 5 (bar path not as good as Friday)
Power Clean and Jerk
195 x 2 x 5
Back Squat
360 x 5 x 3
Tabata Run
Rounds 1 - 7: 8.4 mph
Round 8: 8.5 mph
Next time: 8.5 mph
Monday 2013.07.29
Power Snatch
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
Power Snatch
120 x 2 x 5
Power Clean and Jerk
190 x 2 x 5
Back Squat
355 x 5 x 3
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
Power Snatch
120 x 2 x 5
Power Clean and Jerk
190 x 2 x 5
Back Squat
355 x 5 x 3
Wednesday 2013.07.10
Snatch Shrug + Snatch Pull + Power Snatch
4 x (1 + 1 + 1)
Clean Shrug + Power Clean + Jerk
4 x (1 + 1 + 1)
Back Squat (ID)
1 x 5
SS + SP + PS
155 x (1 + 1 + 1) x 4
CS + PC + J
185 x (1 + 1 + 1) x 4
4 x (1 + 1 + 1)
Clean Shrug + Power Clean + Jerk
4 x (1 + 1 + 1)
Back Squat (ID)
1 x 5
SS + SP + PS
155 x (1 + 1 + 1) x 4
CS + PC + J
185 x (1 + 1 + 1) x 4
Sunday 2013.07.07
Power Snatch
5 x 1
Hang Clean and Jerk
6 x 2 (40% up to 50% if technique is solid)
Back Squat (VD)
3 x 5
Focus is heavy on technique for snatch and clean for a while. No use banging my head against a wall and going heavy with lousy technique.
Power Snatch
167.5 x 1 x 5
Missed first one, then did 5 x 1 - all in all, it was not great.
Hang Clean and Jerk (accidentally did hang power clean and jerk)
95 x 2 x 3
117.5 x 2 x 3
Back Squat
347.5 x 5 x 3
5 x 1
Hang Clean and Jerk
6 x 2 (40% up to 50% if technique is solid)
Back Squat (VD)
3 x 5
Focus is heavy on technique for snatch and clean for a while. No use banging my head against a wall and going heavy with lousy technique.
Power Snatch
167.5 x 1 x 5
Missed first one, then did 5 x 1 - all in all, it was not great.
Hang Clean and Jerk (accidentally did hang power clean and jerk)
95 x 2 x 3
117.5 x 2 x 3
Back Squat
347.5 x 5 x 3
Tuesday 2013.02.19
Snatch Pull + Power Snatch (straight arms on the sn pull)
4 x (2 + 1)
Deadlift
1 x 5
Conditioning
4 x (2 + 1)
Deadlift
1 x 5
Conditioning
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