1 September 2015 – Snatch & Hold

After a ‘week off’ from RLS, its back to the box to get some final training in before JURA on Saturday.

Strength
Bench Press
1×5 70% (40kg)
1×5 80% (45kg)
1×2 85% (50kg)
1×3 90% (55kg)
1×1 100% (60kg)

That 60kg felt good – I definitely couldn’t do that a month ago! 🙂

EMOM10
1 Hang Squat Snatch
2 Overhead Squats
Level 1- Hang Power Snatch, 2 OHS

WOD
For 20 Minutes
Every 4 Minutes Complete*
300m Run
6 Power Snatches
8 Overhead Squats (50,35)
10 Toes to Bar
Level 2 (40,30) 5 Power Snatches, 6 Overhead Squats, 7 Toes to Bar
Level 1 (35,20) 200m Run 5 Reps of each

Athletes should scale so they can complete that first round in no more than 3 minutes.

For every round not completed in 4 minutes bike 20 calories on the assault bike as penalty

Fastest round: 03:30

Snatches felt okay – I stayed at 40kg to get my shoulder properly warmed up. Toes to bar were also alot better than expected. Managed to get 5 in a row at some points. Run felt weird and slow. Maybe it was the 400m on saturday that left me feeling like a newborn goat. Cash out was good for the abs 🙂

Cash out
2 rounds
20 sit-ups
20 hollow rocks
20 Supermans
20 v ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s