Workout of the Day
Warm-Up: 3x Burgener Warm-up (Snatch) @ 95#/65#Strength: 5x3 Clean and Jerk @ 70% 1RM -- take time to reset on each rep, do NOT perform as touch-and-go reps
Work Capacity: "Amanda" 9-7-5 reps for time of:
* Muscle-ups
* Squat snatch (135#/95#)
Extra Credit: 3 Rounds of:
* 1 minute handstand hold against wall (15s in do wall runs to pockets until 40s in, and for last 20s hold the halfway down position of the HSPU)
Post results to comments.
warm up: done
ReplyDeletestrength: 135, 145, 155, 155, 155#
work capacity: first practiced muscle-ups, got really close to completing one but due to time constraint decided to replace it with dips.
5:26 @ 105#
extra credit: done
Strength: 185# across did all different variations (power, hang, etc)
ReplyDeleteWork capacity: 5:56, failed two snatches and bad overall strategy on this
Strength: 155#
ReplyDeleteWC: 9:07. Took a few tries before I discovered I wasn't getting the bar far enough over my heels. I kept dropping it forward while standing up after catching on the bottom of the squat. Got into a bit of a rhythm, but was then interrupted for a lecture on why I shouldn't drop the bar in the Plex...
EC: tough one. The half HSPU hold was killer and I fell with 3 seconds to go on the last one.
Warm up: done
ReplyDeleteStrength: 115#
WC: 10:00. Still struggling with the squat snatches. Having hard time squatting after the snatch. Recommendations how to improve my snatches?
EC: really tough. Couldn't do the extas, but just tried my best to hold for one minute. Got 55 seconds, 50 seconds, and 48 seconds.
Hey Kevin, snatches are definitely difficult to master. Our team is drilling them every day for the next month in preparation for Regionals, so fortunately I have a great video handy to assist you. Go through the progressions in the following video, pay attention to the "sweeping" of the bar into the hip joint prior to each pull, this is KEY:
DeleteSnatch Progressions
If you have any questions about anything in the video, please shoot me an email. Good luck!