Tasia – 205# Snatch
Competition:
A. Snatch; climb up to 90% max for 5-7 singles. Feel out the day
B. EMOM x 12
1 power clean + SqT Clean + Push Jerk 65-70% x 2 reps every minute
C. 12 min on rower
:30 on hard
:30 on easy
D. Double db/kb Seated bent over Rows 10-12 reps x 4 sets
pm–
A. Back SqT – EMOM x 6 x 1 rep @90% (target %)
B. amrap 10
1 + 1 (snatch + ohs) x 3 @155/103
6 bar facing burpees
9 C2B pullups
12 Cal Row
C. TGU – 20 rep target @ lighter KB, focus on positioning and stability
D. Weighted Plank Hold 4 x 1 min
Performance:
A. Snatch work
B. Emom
C. AMRAP 10 from pm
Warm up:
500 m row @ 2:10-15
3 rounds-
10 inch worms (push up every other)
30′ high knees
30′ butt kicks
5 strict pull ups
500 m row @ 2:00-2:05
3 rounds-
10 banded good mornings
10 banded side steps each way (L/R)
5 kipping pull ups
7 air squats (3.2 x 1)
2 rounds-
8 DL
7 cleans
6 front squats
5 strict presses
(1st round empty bb/2nd round add 10 kg)
1 round-
5 snatch grip DL
5 muscle snatches
5 OHS
Am:
A. Snatch- 5 singles at 90% (70 kg)
B. EMOM x 12 @70% (62 kg)
C. 12 min Row (:30/:30) done
AM:
Warmup
500m row @2:00
3 rounds
10 inch worms w/ 1 push-up every other
30′ high knees
30′ butt kicks
5 strict pull-ups
500m row @sub 1:55
3 rounds
10 banded GM
10 banded side steps both left and right
5 kipping pull-ups
10 air squats w/3.2.X.1
BB WORK
2 rounds
8 DL
7 hang cleans
6 front squats
5 strict presses
(2nd round add 10k total)
2 rounds
5 snatch grip DL
5 muscle snatches
5 OHS
A. Snatch
-105 x4
-108 x1
-110 ( wasn’t happening today)
B. EMOM
-@90
C. Row intervals
-completed
PM:
A. Back squat EMOM
-200
B. Wod
-5+ 10
One session
Accessory work done as circuit warmup with bike
Clean emotm -185 maybe could have gone 5-10# heavier but felt good to move barbell crisp
Snatches- worked up to 200# for 5 singles – did snatch work yeaterday as well so minimized volume here
Squats done at 350
AMRAP- used bike bc in garage 5+1 snatch no ohs
Will do rowing 12 minutes tomorrow
Add on of good mornings 5×5 ascending
Snatch
2 at 95
5 at 100
Clean emom
80 kg
All touch n go
Metcon
5 full
Flush with the 30/30 on rower
On @ 1:42-1:48
Easy at 2:10+
Snatch
215,220,220,220,220 no misses felt really smooth
Clean emom used 185 finished 14-16 seconds
Amrap;4+1 legs were smoked from emom and snatching
I got 5 + 1 muahahah! 😉
Warm Up:
500m row @ 2:10
3 Rounds
10 inch worms w/ 1 push-up every other
30′ high knees
30′ butt kicks
5 strict pull-ups
500m row @sub 2:00
3 Rounds
10 banded GM
10 banded side steps both left and right
10 air squats w/3.2.X.1
B. Snatches at 60kg – no misses. Tempted to climb but didnt
C. EMOM – 60kg – At 8 min mark went to all power cleans and only one round of the complex due to back.
D. Metcon – 4 – OHS were slow to be smart on back after the EMOM
E. Rows for 6 minutes :30 hard / :30 easy and Ski Erg for 6 minutes :30 on / :30 off
F. Seated Double DB Rows – Done
G. Weighted Planks – Done
A – Splt Sntch 115, 125, 135, 145×3
B – 12 min emom: p cln+cln+p. jrk x2 @ 135 – rough
C – 10 min amrap: p. sntch + ovhd sqt 3 @ 95, 6 bar facing burpees, 9 c2b, 12 cal row – 3 + 1