A. High hang snatch from blocks; 3-3-3-3-3; rest 2-3 min Really focusing on technique. Still kind of hit or miss, I'll get two or three really good in a row then bounce one off my hips or something dumb. The average is getting way better though.
35, 45, 55, 65, 75
B1. FW- 53#/h; 50m x 3 sets; rest 45 sec done
B2. Prone DB row @ 2022; 6-8 reps x3; rest 45 sec- bench at ~45 deg., semi-supinated grip 15# felt better with semi-supinated grip. Can move up to 20# next time.
+
3 sets- change order each set:
Run 400m
10 bj-sd 20"
10 ring rows
10 PC 75#
10 squat jumps
Rest 1:1
Set 1 - 1-5 as written 4:38
Set 2 - Box jump, ring rows, run, PC, squat jumps 4:18
Set 3 - Ring rows, squat jumps, box jumps, PC, run 4:15
Showing posts with label high hang snatch. Show all posts
Showing posts with label high hang snatch. Show all posts
Wednesday, April 29, 2015
Tuesday, April 21, 2015
april 20, 2015
A. PS + Above Knee Hang PS + High Hang PS; 1.1.2 x5 sets; rest 2-3 min- build but keep perfect form especially with the bar in the hip pocket 55, 65, 75, 85, 85 (shaky form so I didn't want to keep increasing)
B1. BB Good Morning @30x0; 6-8 reps x3 sets; rest 45 sec. 65#, 8's
B2. Chin ups cluster; 1.1.1.1 x3 sets; short break btw reps; rest 45 sec.- control the negatives First set was slow, 30-45 sec between reps and my left shoulder really hurt. So the next 2 sets I used a red band and kept it to about 10-15 sec between reps.
C. Hollow Rocks/Hold; 20 sec x4 sets; rest 10 sec. done
+
10 min easy AD done
Sunday, April 5, 2015
april 5, 2015
A. Above Knee Hang Squat Snatch + High Hang Squat Snatch- Build to a moderate single of the complex 85# felt heavier today than yesterday. High hang is easier.
B. BtN Snatch Grip Strict Press; 3, 3, 3- progressive; rest 2-3 min This hurt the front of my left shoulder semi badly. I had to bring my hands in about half a hand before I could do it at all. 35, 45, 55 (got one at 65, then failed on second)
C. GHD hip and back ext. 8-10 reps; rest 2 min I didn't see an amount of sets here, so I did 3. 10 reps apiece.
+
15 min easy AD done
B. BtN Snatch Grip Strict Press; 3, 3, 3- progressive; rest 2-3 min This hurt the front of my left shoulder semi badly. I had to bring my hands in about half a hand before I could do it at all. 35, 45, 55 (got one at 65, then failed on second)
C. GHD hip and back ext. 8-10 reps; rest 2 min I didn't see an amount of sets here, so I did 3. 10 reps apiece.
+
15 min easy AD done
Friday, January 2, 2015
january 2, 2015 (invictus skills & conditioning transition week)
**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!
Workout of the Day
A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.
I worked on kipping HSPU. Did 1 set of ME HSPU in 5 min. Got 16 to 2 ab mats, about 3 every 45 seconds or so. I'll continue to work on this and record my progress.
B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch 75#, focusing on form.
So I misread this and ended up doing an EMOM for 15 minutes until I realized my mistake, so I stopped there because I was already over 10 sets. The high hang snatch helped me keep the bar close, and I struggled a little with the snatch with no foot movement--mostly because I was trying to keep it in close and focus on my feet and meh. It went ok overall, not a terrible snatch day. All squat snatches.
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% 120# This was a-okay until about set 8. Then all of a sudden I fatigued pretty bad. I got my double bounce back on my dip though, and after that it was a LOT easier. I was doing too slow of a dip because I got used to all those pause dips.
Work on perfect footwork and mechanics.
D.
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs) 85#
20/15 Strict Handstand Push-Ups 10 seated DB press 30#, 5 kipping HSPU to two ab mats.
43:37, This was a little rough. I did all the snatches light, but still had to do them in singles. My muscle endurance for the snatch just sucks right now. The DB presses were difficult but not impossible, and the kipping HSPU were ok, I just kept failing on that last one. I might need to up the weight on the DB press next week.
Workout of the Day
A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.
I worked on kipping HSPU. Did 1 set of ME HSPU in 5 min. Got 16 to 2 ab mats, about 3 every 45 seconds or so. I'll continue to work on this and record my progress.
B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch 75#, focusing on form.
So I misread this and ended up doing an EMOM for 15 minutes until I realized my mistake, so I stopped there because I was already over 10 sets. The high hang snatch helped me keep the bar close, and I struggled a little with the snatch with no foot movement--mostly because I was trying to keep it in close and focus on my feet and meh. It went ok overall, not a terrible snatch day. All squat snatches.
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% 120# This was a-okay until about set 8. Then all of a sudden I fatigued pretty bad. I got my double bounce back on my dip though, and after that it was a LOT easier. I was doing too slow of a dip because I got used to all those pause dips.
Work on perfect footwork and mechanics.
D.
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs) 85#
20/15 Strict Handstand Push-Ups 10 seated DB press 30#, 5 kipping HSPU to two ab mats.
43:37, This was a little rough. I did all the snatches light, but still had to do them in singles. My muscle endurance for the snatch just sucks right now. The DB presses were difficult but not impossible, and the kipping HSPU were ok, I just kept failing on that last one. I might need to up the weight on the DB press next week.
Tuesday, November 4, 2014
november 4, 2014 (whole30)
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups Strict on the ring thing. 6/5/5/5
Minute 2 – 30 seconds of Handstand Walk Just practiced FS HS
Minute 3 – 30 seconds of Toes to Bar 11/10/8/7 (this definitely points toward some weakness! but PRed the 11 straight!)
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 45/55/60/65/70F/60
(build over the 6 sets to something heavy for today)
and then…
Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% 80#, paused 5 full seconds in the receiving position, definitely needed this comfort.
(pause in the receiving position for 2 full seconds before standing)
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps 65x6/70x5/70x6/75x4/75x4
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.
D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes
Didn't complete this. It was late at night, I was tired, and I knew I wouldn't put forth any real effort.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups Strict on the ring thing. 6/5/5/5
Minute 2 – 30 seconds of Handstand Walk Just practiced FS HS
Minute 3 – 30 seconds of Toes to Bar 11/10/8/7 (this definitely points toward some weakness! but PRed the 11 straight!)
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 45/55/60/65/70F/60
(build over the 6 sets to something heavy for today)
and then…
Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% 80#, paused 5 full seconds in the receiving position, definitely needed this comfort.
(pause in the receiving position for 2 full seconds before standing)
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps 65x6/70x5/70x6/75x4/75x4
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.
D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes
Didn't complete this. It was late at night, I was tired, and I knew I wouldn't put forth any real effort.
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