A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
A: Based on 242#
120, 145, 170, 190, 205# - Much easier than last week. Heavy but solid.
B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
B: 225, 255, 275#
C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C: 255, 255, 255, 265, 280# - strict tempo, all 4's.
D.
For time:
8/6 Muscle-Ups
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups
9:46
Part D was too much like my 6th workout at the games this year. I didn't want to go there tonight but got through it. Not real heavy but can get a little mental once you clear the hump.
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