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
Do Work…
I like your version of the 50s better, coach
And I’m guessing no dips because Sat. is bench? Nice. Love seeing this programming taking everything into account.
Conditioning done rx 25:24 strength will be this afternoon
21:31. Snatches @ 75
Will snatch and squat in the PM
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.
Power:
1) 145#
2) based off 275#, 7 reps @ 90%
Accessories:
1) 185, 205, 205#
2) done
Conditioning: pool PT this morning
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!
Power
1.) 185#
2.) 10 reps @ 330#
Accessories
1.) up to 230#, +5 from last week
2.) done
Cond
15:46
Power: 1) 145#
2) dnd
Acc: 1) dnd
2) done
Conditioning: 16:18 rx
Power
1) 175 (hi hang UB)
2) 220/255/285×12
Accessories
1a) 190
1b) done
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
Power:
1.) 180, 200, 215, 225x2fx1
2.) 210×3, 240×3, 270×10
Acc:
1a.) 185, 185, 185
1b.) completed
Conditioning:
13:39 Rx
Snatch: 185
HBBS: 255,295, 330×7
FS: 225,235,240
GH raises: done
Connectivity: done
Cond: 18:33
I sucked at everything today.
Power
1) 140#
2) 170 / 190 / 5 @ 215
Strength/Accessories
1) 155 x 3
2) Yes
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
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
1) 115, 125, 125, 125
2) 205, 230, 255 x 4 reps
3) Fr squat 3×10 @ 155
4) Good morning: 3×20 @ 95