130730

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WL

Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 1X1@95%, 1X1@90%

Note: This is not a “jumping jack” Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesn’t snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.

Accessories

1) Snatch Balance: 3RM – 3X1@95%, 3X1@90%

2) Tall Snatch: 3RM – 3X1@95%, 3X1@90%

Strength

4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)

10 thoughts on “130730”

  1. BBG
    missed 235 by going below parallel so… 225-220-215
    accessories
    snatch balance 225
    tall snatch : will do as warm up for night session
    strength
    4-4-4-5 at 295lbs

  2. M/32/69kg

    WL

    Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 135#-165-185-195-205
    1X1@95%
    1X1@90%
    Finally hit 205 on the third try. Hit the ps everytime but the hs was a struggle. Power snatches felt really good but my shoulders couldn’t handle the weight overhead in the squat. I could have done it from hh but need to work from above the knee. I suck and I’m dead tired and so sore.

    Note: This is not a “jumping jack” Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesn’t snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.

    Accessories

    1) Snatch Balance: 3RM –
    3X1@95%
    3X1@90%

    2) Tall Snatch: 3RM –
    3X1@95%
    3X1@90%
    Skipped. I’m such a wimp.

    Strength

    4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)
    305#
    4-2-3-2. Ouch. Ouch. Failing the third rep of the last set is the absolute closest I have ever come to passing out. So close.

    I am sooooo ready for a rest day.

  4. WL

    1) 195 (missed hang at 215 and 205) — 185, 175

    Accessories

    1) 225 — 215, 205(oox)
    2) 115 — 110, 105

    Strength

    Total shitshow….

    325 (80%) — Stapled to the floor 2x
    305 (75%) — 2×1
    285 (70%) — 2×3

    My squat has regressed so much…

  5. 68kg BW (69kg weight class)

    WL
    1)80kg/176lbs

    Acc
    1)91kg/200lbs
    2)50kg/110lbs

    Str
    1)275
    2-2-2-2

    Pretty smoked today!

  6. 1) 125

    1) 120
    2) 105 (+5)

    1) 205; 3-2-2-3 It was easier to come out of pause front squats compared to pause back squats

  7. WL
    155. My power snatch sucks. Started getting a little jumping jack at 155 so I stopped there. Hang snatch was a breeze.
    Acc
    1. 185 (15# pr from April)
    2. 105. Failed 3rd rep at 110.

    Strength
    4/4/3/3 @255. Was bouncing out of hole after pause. Apparently that was cheating. Didn’t seem to help my numbers too much anyway. Those are hard.

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