131022 3-Position Snatch

Warm up:

3 min Airdyne

5 min DROMs

Burgener warm-up

BBGymnastics
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). 120#
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 110#

Metcon
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)
ME Muscle-Ups in the remaining time (scaled-blueband)
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.
Scores:
1:25/6
1:27/7
1:36/6

130917 3-position Snatch

BB Gymnastics
1) 12 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
115#
 2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 
105#

Metcon
With no rest between sections:
1 minute ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 115#
2 minutes ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 115#
1 minute ME Strict Pull-ups
Score:
PU1-17
AMRAP1-1+11
PU2-15
AMRAP2-1+7
PU3-9

Cool down
Walk

130819 3-Position Snatch & Clean

Warm up:

3 min jump rope

5 min DROMs

Burgener warm up

BB Gymnastics1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee). 125#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#

130419 3-Position Snatch

Buy in:
3 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics:
7×1 3 Position Snatch (low to high) – heavy but perfect, rest 60 sec
120# for 1 set
Failed lo and high on 2nd set
Finished out last 5 @ 115#

Metcon:
*With a running clock and no rest between:
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
6 minute AMRAP of:
15 Hang Power Cleans @ 115#
15 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
4 minute AMRAP of:
10 Hang Power Cleans @ 115#
10 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
Scores:
R1 HH=1:10
AMRAP1=70 reps
R2 HH=:42
AMRAP2=45 reps
R3 HH=:42

Cash out:
5 min stationary bike

130305 HSPUs

Buy in:
3 min jump rope
5 min DROMs
10 OHS
10 Pull-ups
20 Sit-ups

Strength:
Off

Metcon:
5 rounds for total HSPU
20 DB swings @ 50# (Russian style)
12 Lateral Box Jumps 20"
ME HSPU (Partial ROM to aerobic step)
Score: 37

Did Russian style to keep from over extending--lower back still a little tight.

Skill:
3-position Snatch x 4 (low to hi)
95-105-115-115

130225 Box Squats & Front Squats

BrandX Programming

Buy in:
3 min jump rope
5 min DROMs

Strength:
Box Squat
5-5-3-3-3-3
135-165-185-205-215

Metcon:
12 min AMRAP of:
10 C2B Pull-ups
10 Burpees
20 Double Unders
Score: 4 rounds + 10 pull-ups + 10 Burpees + 9 DUs

Cash out:
Front Squat 135# x 10 x 2
5 min stationary bike
3-pos snatch 95# x 3

Back is feeling better, still a little tight though

130203 Active Recovery

CFSB C1W3D2 

Skill:
3-Position Snatch @ 75# EMOM for 10 min (high to low)

Strength:
3 rounds of (not for time):
20 push-ups
20 sit-ups

130121 Snatch Technique

CFSB C1W1D2

Following the program from the CFJ and started on deadlift day.

Buy in:

5 min foam roll

2 min jump rope

shoulder mob

BB Gymnastics:
Snatch Tech work
Using 75# BB for perfect technique
3 x 5 from the hip
3 x 5 from mid-thigh
3 x 4 from below knee
1 x 3 from below knee

Metcon:
3:00 AMRAP Burpees to a 6" target
Rest 1:00
Repeat
Score: Rd1=39, Rd2=33

130102 EMOM Back Squats; Pause Front Squats

Buy in:
5 min DROMs
3 rounds of:
10 overhead squats
10 bar dips
Burgener warm-up

BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds
110#
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
140#

Strength
1) Back Squat:
Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
250#
Rest exactly 2 minutes.
Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
265#
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
160#

Cash out:
5 min elliptical
HSPUs 3 x 5 (to step)

121026 3-Position-Snatch

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength:
7X1 3-Position-Snatch (hi-hang, hang, full) – heavy but perfect, rest 60 sec.
115#

Metcon:
50 KB Swings 32/24kg (70# DB)
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg
For time.
Time: 14:38

Cash out:
5 min stationary bike

121023 3-Position Snatch Practice

Buy in:

5 min jump rope

5 min DROMs

Shoulder MOB

Pull-ups: 4 EMOM for 10min

Strength/Skill:

15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).
115#
Felt rusty today. Haven't snatched in a few weeks and it felt like it. I started to hit my groove at the end.

Metcon:
For time.
30 T2B
20 Thrusters 115/75# (95#)
Run 800m
20 Thrusters 115/75# (95#)
30 T2B
Time: 15:35

Cash out:
5 min stationary bike