140502

 

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…

17 thoughts on “140502

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

  2. 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.

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

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

    Conditioning: pool PT this morning

  4. 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!

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

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

    Cond
    15:46

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

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

    Accessories
    1a) 190
    1b) done

  8. 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

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

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

    Conditioning:
    13:39 Rx

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

    Connectivity: done

    Cond: 18:33

    I sucked at everything today.

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

    Strength/Accessories
    1) 155 x 3
    2) Yes

  12. 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

  13. 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

  14. 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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