Snatch Pull + Power Snatch + OHS
5 x (1 + 2 + 1)
Weighted Pull-ups
3 x 5
Metcon
Showing posts with label snatch pull. Show all posts
Showing posts with label snatch pull. Show all posts
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.
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
Monday 2013.06.24
Block (mid-thigh) snatch pull + power snatch
75% x (1 + 1) x 2
80% x (1 + 1) x 2
Block (mid-thigh) clean pull + power clean
75% x (1 + 1) x 2
80% x (1 + 1) x 2
Clean Pull
90% x 3 x 4
Back Squat (VD)
85% x 5 x 3
75% x (1 + 1) x 2
80% x (1 + 1) x 2
Block (mid-thigh) clean pull + power clean
75% x (1 + 1) x 2
80% x (1 + 1) x 2
Clean Pull
90% x 3 x 4
Back Squat (VD)
85% x 5 x 3
485 x 3 is not a PR, but I haven't been deadlifting regularly (until the last 2 weeks), and this was after doing MSCL's metcon in the morning which had wall balls, lunges, burpees, and SDHPs, so I was pretty pleased with this.
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
Tuesday 2013.02.12
Snatch Pull + Power Snatch (straight arms on the sn pull)
4 x (2 + 1)
Deadlift
1 x 5
Sn Pull + Pwr Sn
167.5 x (2 + 1) x 4
DL
455 x 5
Neck
40 x 25 x 2 (no time for 3rd and 4th sets)
4 x (2 + 1)
Deadlift
1 x 5
Sn Pull + Pwr Sn
167.5 x (2 + 1) x 4
DL
455 x 5
Neck
40 x 25 x 2 (no time for 3rd and 4th sets)
Monday 09/03/12
Snatch Pull + Power Snatch
4 x (2 + 1)
Bench Press
3 x 5
Ab Wheel
3 x 20
Snatch Pull + Power Snatch
170 x (2 + 1) x 4
Bench Press
250 x 5 x 3
Ab Wheel (135#)
3 x 20
4 x (2 + 1)
Bench Press
3 x 5
Ab Wheel
3 x 20
Snatch Pull + Power Snatch
170 x (2 + 1) x 4
Bench Press
250 x 5 x 3
Ab Wheel (135#)
3 x 20
Friday 10/15/10
Phil:
Snatch Pull
5 x 2
Snatch Deadlift
5 x 3
It's possible that I'll just end up snatching instead, but it's also possible that one session of snatching would set me back about two weeks (with regard to the wrist), so . . . I'm trying to be patient. We'll see how the wrist feels when the time comes, and it's definitely better than a few days ago, but I'm predicting one more week from today before I do any O-lifting.
10 min EMOM of:
5 SDHP, 105#
10 Squats
1 Down-back (bball court)
Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.
Snatch Pull
5 x 2
Snatch Deadlift
5 x 3
It's possible that I'll just end up snatching instead, but it's also possible that one session of snatching would set me back about two weeks (with regard to the wrist), so . . . I'm trying to be patient. We'll see how the wrist feels when the time comes, and it's definitely better than a few days ago, but I'm predicting one more week from today before I do any O-lifting.
10 min EMOM of:
5 SDHP, 105#
10 Squats
1 Down-back (bball court)
Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.
Friday 10/01/10
Phil:
Snatch
Heavy Single
Snatch Deadlift
5 x 3
Snatch Pull
5 x 1
Later in the day:
"Fran"
21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups
5:00 rest
"Diane"
21-15-9 reps for time of:
Deadlift, 225#/155#
HSPU
Kiley:
CFE Swim
For time:
50 m, 100m, 200m, 100m, 50m
Rest :30 between each distance.
Rest 4:00
Repeat ladder
Snatch
Heavy Single
Snatch Deadlift
5 x 3
Snatch Pull
5 x 1
Later in the day:
"Fran"
21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups
5:00 rest
"Diane"
21-15-9 reps for time of:
Deadlift, 225#/155#
HSPU
Kiley:
CFE Swim
For time:
50 m, 100m, 200m, 100m, 50m
Rest :30 between each distance.
Rest 4:00
Repeat ladder
Friday 09/17/10
Phil:
Snatch
Heavy Single
Snatch Deadlift
5 x 3
Snatch Pull
5 x 1
For time:
5! Tire Flips, Papa Bear
5! Right Arm DB Hang Power Snatch, 60#
5! Left Arm DB Hang Power Snatch, 60#
200m run
This goes 5 flips, 5 right arm snatches, 5 left arm snatches, run, 4 flips, 4 right arm snatches, 4 left arm snatches, run, etc.
Snatch
Heavy Single
Snatch Deadlift
5 x 3
Snatch Pull
5 x 1
For time:
5! Tire Flips, Papa Bear
5! Right Arm DB Hang Power Snatch, 60#
5! Left Arm DB Hang Power Snatch, 60#
200m run
This goes 5 flips, 5 right arm snatches, 5 left arm snatches, run, 4 flips, 4 right arm snatches, 4 left arm snatches, run, etc.
Monday 03/15/10
Snatch Pull
3 x 3
Snatch Jump
3 x 3
10 rounds for time of:
15 Deadlifts, 135#/95#
15 Push-ups
3 x 3
Snatch Jump
3 x 3
10 rounds for time of:
15 Deadlifts, 135#/95#
15 Push-ups
Tuesday 03/09/10
Snatch Pulls
5 x 3
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
5 x 3
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
Subscribe to:
Posts (Atom)
Posts
