140502

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Power

DEMO VIDEO: Snatch From Blocks at Power Position

1) Snatch from blocks (power position): work to a 3rm

2) Back Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Strength/Accessories

1) Front Squat: 3×10 AHAP

2) Glute/Ham Raises: 3×20

Conditioning

For time:

30 Calorie Row
30 Box Jump Overs 24/18″
30 Hang Power Snatches 65/45#
30 Wall Balls 20/14#
30 Toes to Bar
30 Wall Balls 20/14#
30 Hang Power Snatches 65/45#
30 Box Jump Overs 24/18″
30 Calorie Row

 

 

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17 thoughts on “140502”

  2. And I’m guessing no dips because Sat. is bench? Nice. Love seeing this programming taking everything into account.

  5. Power
    1) 115
    2) 150, 170, 195-6

    Strength/Accessories
    1) 115, 125, 135
    2) done (improvised equipment)

    Conditioning
    Time capped at 18 minutes. Got through 15 of the second set of Box Jump Overs. Equipment sub 20# DB thrusters for wallballs, otherwise was done RXed.

  6. Power:
    1) 145#
    2) based off 275#, 7 reps @ 90%

    Accessories:
    1) 185, 205, 205#
    2) done

    Conditioning: pool PT this morning

  7. 1) 155
    High blocks are my weakest
    2) 225-260-292.5×7

    FS 175-185-185
    Good Mornings at 135x20x3

    Cond 19:23
    Miserable. Used 30# WB. Snatches UB then 15-15, traps lit up!

  8. Power
    1.) 185#
    2.) 10 reps @ 330#

    Accessories
    1.) up to 230#, +5 from last week
    2.) done

    Cond
    15:46

  9. Power: 1) 145#
    2) dnd
    Acc: 1) dnd
    2) done
    Conditioning: 16:18 rx

  10. Power
    1) 175 (hi hang UB)
    2) 220/255/285×12

    Accessories
    1a) 190
    1b) done

  11. Power

    Snatches felt like garbage today. Got 3 singles at 190#

    Squats 255×3, 290×3, 325×9

    Acc

    Front squat 225×10, 245×10, 265×7+3

    GHR complete

    Conditioning

    40/20 airdyne sprints for 10 min

  12. Power:
    1.) 180, 200, 215, 225x2fx1
    2.) 210×3, 240×3, 270×10

    Acc:
    1a.) 185, 185, 185
    1b.) completed

    Conditioning:
    13:39 Rx

  13. Snatch: 185
    HBBS: 255,295, 330×7
    FS: 225,235,240
    GH raises: done

    Connectivity: done

    Cond: 18:33

    I sucked at everything today.

  14. Power
    1) 140#
    2) 170 / 190 / 5 @ 215

    Strength/Accessories
    1) 155 x 3
    2) Yes

  15. M/28/#155/NorCal
    Power
    1. DND
    2. #195×3, #223×3, 250×9

    Accessory
    1. #185-190-195(failed at 6)
    2. Done

    Conditioning
    DND

  16. Power
    1) 165 hi-hang (no blocks)
    2) 3@235, 3@265, 12@295
    Acc
    1) 190/ 195/ 200
    2) subbed good mornings 165/ 175/ 185
    Cond
    Used AD (all rowers occupied)
    23:15

  17. 1) 115, 125, 125, 125

    2) 205, 230, 255 x 4 reps

    3) Fr squat 3×10 @ 155

    4) Good morning: 3×20 @ 95

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