O-Lift
Snatch -
6 sets
with 50% of 1 rep max do top down progression
Position 1
Position 2(hold for 3 one thousands)
Position 3
then full snatch
Then
Take 7 sets to work up to a 1 rep max for the day
after that do
5 sets of doubles @ 75% of that number
7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
Strength
1a) 4X10 Weighted Back Extensions – heaviest possible, rest 60 sec.
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
Conditioning
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.
Progression work done at 55#
ReplyDelete7 sets to 1 RM (65, 75, 85, 90, 95) Figured out that I'm power snatching and not catching in the hole, so I did this multiple times. Previous max was 100 - I was just too fatigued to get there...concentrating on form first
7x2 off high blocks (65x1, 75x6)
4x10 weight back extensions (15)
BB TGU - 35# barbell
Conditioning
Total work time: 13:28
Did 200 singles instead of dubs since I've completely lost them. I think it has to do from switching from puffy running shoes to Minimuses - need to get the form down again and start jumping higher to get dubs. Push jerk - did 80# - my shoulders were done from the 75min of snatch work
C2B (with Red band): 15
snatch progression with 65 lbs
ReplyDelete7 sets worked up to 115lbs
5 sets of 2 at 85lbs
7x2 vertical snatch 85 x2, 75x5
back ext 25lb
bbtgu 2x 35lb bar, 2x 45lb bar
conditioning 5:54
55 c2 b pullups (16,15,13,11)
Snatch
ReplyDelete6 sets 3 position top down progression + snatch @ 95 lbs
Max for the day = 155... was under 165 several times, but kept dropping it while in the full squat. Frustrating, because I've done it before and know I can do it.
5 sets of doubles @ 75% (115)
7x2 vertical snatch off high boxes - 3 or 4 sets @ 95, 2 sets @ 115, 1 set @ 125
Strength
4x10 back extensions (2 sets @ 45 lbs, 2 sets @ 55 lbs)
4x3 BB TGU - 45 lb bar & 1 lonely TGU @65 lbs (right arm)
Conditioning - total working time = about 12.5 minutes. 15 C2B PUs. Shoulders were dead, so I was trying some different things. Did some butterfly (probably not quite C2B though), some standard kip, and the last set strict.
Snatch Progression - 65#
ReplyDelete7 sets to a 115# (hit it as power snatch 3-4 times)
5 sets of 2 at 85#
Vertical Snatch at 65#
1a) 15#
1b) 30# bar
WOD - 10:49 (1st round was 3:10 while last round was 2min!)
4,4,3,2 C2B with the blue band. Grip fails first, not muscles.