A. Snatch balance; 5x5 (no more than 50%)
30-50kg - Felt fast, focused on footwork and drive under.
B. Power snatch; 3x2@80%
68kg
C. Hang snatch; 5x2@80%
72kg - These felt really good.
D. Snatch high pull; 3x3@100%
100kg - First time doing these. How the hell do i snatch 100kg!!
E. Push jerk; 5x2@90%
100kg - I think this is a PB double!! Hardest part was bringing it back down.
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Showing posts with label snatch high pulls. Show all posts
Showing posts with label snatch high pulls. Show all posts
Tuesday, 22 April 2014
Wednesday, 13 June 2012
Snatch work & Defecit HSPU
BB Gymnastics10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.Demo w/ Instruction – Demo Sideview
Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.
40, 50, 55, 60, 62.5, 65, 67.5x (SN), 67.5, 70, 72.5x (SN)
Really pleased with these today to snatch 10kg below your 1rm from the floor shows that it's my technique on the full snatch that needs work.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
5/6, 2/7, 2/6, 2/6
Used 15kg plates on top of 10kg plates with an ab-mat between
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
BW, 6, 8, 10kg
1c) 4 X 15 Good Mornings – medium/heavy, rest 45 sec.
40kg x 4
First time doing these, my god do they hammer your hamstrings!!
Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.
40, 50, 55, 60, 62.5, 65, 67.5x (SN), 67.5, 70, 72.5x (SN)
Really pleased with these today to snatch 10kg below your 1rm from the floor shows that it's my technique on the full snatch that needs work.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
5/6, 2/7, 2/6, 2/6
Used 15kg plates on top of 10kg plates with an ab-mat between
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
BW, 6, 8, 10kg
1c) 4 X 15 Good Mornings – medium/heavy, rest 45 sec.
40kg x 4
First time doing these, my god do they hammer your hamstrings!!
Monday, 11 June 2012
Snatch work!
BB Gymanastics
1] 7x2 Snatch off High Blocks - Rest 60s
50, 55, 60, 62.5, 65, 67.5, 70
2a] 4x3 Drop Snatch - Rest 60s
60, 62.5x3
2b] 4x3 Snatch High Pulls - Rest 60s
70, 72.5x3
Conditioning
NOT for time.
Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
Muscle ups unbroken
Row splits sub 1:50
Rest 2 hours (coached 2 classes)Strength
1a] 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
3x8 with red band assistance
1b] 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec
20, 22.5
Holy shit these were hard!!
1] 7x2 Snatch off High Blocks - Rest 60s
50, 55, 60, 62.5, 65, 67.5, 70
2a] 4x3 Drop Snatch - Rest 60s
60, 62.5x3
2b] 4x3 Snatch High Pulls - Rest 60s
70, 72.5x3
Conditioning
NOT for time.
Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
Muscle ups unbroken
Row splits sub 1:50
Rest 2 hours (coached 2 classes)Strength
1a] 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
3x8 with red band assistance
1b] 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec
20, 22.5
Holy shit these were hard!!
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