power snatch

Monday, February 12, 2018

Strength: Back Squat Every Two Minutes for 12 Minutes:
2 Back Squats Climbing to 85% of 1RM

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
5 Power Snatch (115,75)
20’ Overhead Walking Lunges (115,75)
5 Front Squats (115,75)
20’ Front Rack Walking Lunges (115,75)

Wednesday, February 7, 2018

Skill: Every Minute on The Minute for 10 Minutes
Odd – 3 Wall Walks
Even – 8 (each leg) Overhead Single Leg Box Step-ups (25,10 Plate)

Workout: 6 Rounds For Time of:
10 Power Snatch (75,55)
10 Toes To Bar
20 ft. Overhead Walking Lunge Steps (75,55)

Thursday, January 18, 2018

Workout: “The S-ROD”
On a continuous running clock for 39 Minutes:
390 Meter Run
3 Touch and Go Power Snatches (95,65)
9 Lateral Burpees Over the Bar
3 Touch and Go Squat Snatches (95,65)
9 Pull Ups

*At the 10, 20 and 30 Minute mark perform:
Every :30 for 3 Minutes (6 Rounds)
3 Hand Release Push Ups
9 V-Ups or Abmat Sit Ups

Wednesday, January 3, 2018

Skill: Every Minute on the Minute for 10 Minutes
Odd :20 seconds of Kipping Pull-ups
Even :20 seconds of Toes to Bar

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
3 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
6 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
*add 3 calories each round

Friday, December 8, 2017

Skill: Every Minute on the Minute for 10 Minutes – Alternate between:
3 Bar Muscle-Ups
15 Ab-Mat Sit-ups

Workout: As Many Rounds As Possible In 20 Minutes of:
9 Power Snatch (95,65)
6 Overhead Squats (95,65)
20 Bar-facing Burpees

Wednesday, November 22, 2017

Strength: Back squat
Find 1 Rep Max with a 10 second hold in the bottom
10 Power Snatches with PVC in between sets

Workout: As Many Rounds as Possible in 10 Minutes of:
3 Bar Facing Burpees
3 Power Snatches (155,115)
6 Bar Facing Burpees
6 Power Snatches (155,115)
9 Bar Facing Burpees
9 Power Snatches (155,115)…
After each round completed add 3 Reps to each Movement.

Accessory: Every 3 Minutes for 15 Minutes of:
6 Bar Muscle Ups
Every 2 Minutes for 20 Minutes of:
10 Strict Pull Ups

Tuesday, November 14, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the
NUMBER of reps in set 3.
:20 Hollow Hold after each Deadlift Set

Workout: Every minute on the minute for 15 minutes
Station 1: Box Push (135/95)
Station 2: 10 Power Snatch (95/65)
Station 3: 20 Hollow Body Flutter Kicks

Accessory: Arch Rocks X 100
Ring Support Holds in Hollow
6 Sets of :15 Seconds
Mobility / Smash
Reverse Hyper X 20
Scap Smash X 1:00/1:00
Pec Smash X 1:00/1:00