Snatch Prep Sets:
– 3 x 3 Pause Snatch Hi-Pulls (pause below knee, above knee, then mid-thigh, finishing with a high-hang hi-pull)
– 5 x 2 Low Hang Power Snatch (hang below the knee – slow over the knee, followed by explosive extension; focus on keeping chest up position, pulling bar into hips)
Workout #1: Snatch / Box Jump Couplet
3 Rounds of 12 snatch (95/63) and 18 Box jumps (step down only)
Squat Mobility & Clean Prep:
-10 spider lunges
-1 minute squat hold
-10 spider lunges
– Band tri/lat stretch
Workout #2: Clean / Barfee Ladder
5 minute ladder of Hang Squat Cleans (M:155/135/115/95)(W:103/83/63) and Barfees (Bar-Facing-Burpees), laddering up by single reps (so, 1/1, 2/2, 3/3 etc.)
WOD 1 in 7:50 (@95#)
WOD 2 4 Rds + 4 Hang Cleans (@ 155#)
After Class: Front Squats – 10 w/ bar, 8 @135#, 5 @185#, 3×3 @225#, 1×3 @245#
5:52 at 95# on workout 1
6 cleans + 1 barfee at 155# on workout 2
Yeah yesterday was awesomely brutal. Got a nice beat down while also working on some weaknesses: oly lifts.
1) 7:47 @ 85#
2) 5rds + 2 @ 115#
Much needed rest day.
What a workout!!
I surprised myself on #1 and finished at 6:11. I worked with Kelly and we stuck to the bar for the snatches (33#) because the volume was so high. I felt like my form stayed decent — much better than I did at Hope this past summer, at which I did 35# snatches, so that was a good improvement. I did step-ups on to about 15″ because my knee had been bothering me.
I split the squat clean into a power clean and front squat. I did 43# (would have done 53# for just power cleans, front squats are limiter). Even the barfees didn’t seem bad compared to squats! Finished 5 rounds and 1 clean and squat.
I felt pretty good about my performance, which is always the toughest part!