1) 3 Position Snatch (2 each from Top Down, based on 1rm SN) – 1×1@50%, 1×1@60%, 1×1@70%, 2×1@75%, 1×1@70%
(2 snatches from the power position, 2 snatches from knee, 2 snatches from the floor = 1 set. 75% has two sets) Bar may be dropped and quickly reset at any point.
2) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%x, 1×5@70%
3) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%x, 1×5@70%
4) Front Squat (based on 1rm clean or 1rm Front Squat if known) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%x, 1×5@70%
I’m thinking the “1×5” part on #1 is a mistype right??? Or am I reading something wrong? It should just be 1 set of the combo at each percentage, not 1×5 at each percentage?
No way we’re doing 180 snatches. It’s 1 x 3-position snatch complex (6 snatches) at each percentage, except 2 x 3-position snatch complexes at 75%.
80.5kg today (+3.5):
1) difficult, missed one from the floor at each set at 75%.
2 & 4 (supersetted as they’re the same weight): missed one jerk at 75%, otherwise fairly smoothe. Hands hurt.
3) pulls tonight if possible…
Correct. Was updated shortly after posting. Sorry about that. Just 1×3 position. Two reps at each position.
3 position snatch was good until I got into the 75% definitely challenging
Decided to base all my clean percentages off 100kg (I haven’t cleaned this yet but I’m not too far off, I have jerked it)
All in all everything felt good!!