140806

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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)

9 thoughts on “140806”

  1. M/32/69kg
    Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 220-225(f)
    I hit 225 but couldn’t stay above parallel
    1X1@95% 210
    1X1@90% 200

    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 – 245
    3X1@95% 230
    3X1@90% 220

    2) Tall Snatch: 3RM – 105
    3X1@95% 100
    3X1@90% 95

    Strength

    4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)
    Didn’t have time for these today. Too much life today

  2. WL:

    1) 205 — 195(ox), 185 (+10#)

    Accessories:

    1) 225, 235(1) — 215, 205
    2) 120 — 110, 100

    Strength:

    1) 3 across @ 285# (70%)

  3. WL
    1) 85kg/187lbs (+5kg)

    Acc
    1) 85kg/187lbs (-6kg). Just wasn’t feeling it today.
    2) 50kg/110lbs (matched last week)

    Str
    1) 125kg/275lb 2-2-2-2

  4. 1) 133/60kg And I continue to not understand why I can’t get past 60kg for my 1rm.

    1) 128/58kg
    2) 128/58kg

    1) 209/94kg; 2-2-1-2

  6. WL
    165 (5#pr on power snatch) /155/145

    Access
    Snatch balance – 195/185/175
    Tall snatch – 110/105/100

    Strength
    Back squats @255
    4/4/3/4

    • Back

      WL
      82.5

      Accessories
      1) 70
      2) 40 – Misread Muscle Snatch

      Strength
      3-2-2-1

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