AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: 3-Position Snatch

Showing posts with label 3-Position Snatch. Show all posts

Wednesday, July 17, 2013

OPT: Wk 6 Day 1

Tuesday 7-16

A. Jumping back squats 6-8x4; rest 2 min
135-185-225-240-255-280x7-295x6

B. 3 position squat snatch (top down) 1 complex on the min for 10 min (moderate/light load, technique/speed focus)
115x10 sets OTM

C. Drop snatch; 3, 3, 3; rest 3 min
135-150-165-175

50 thrusters for time 135/95
4:58
(15+5's w/ belt & wraps)

Wednesday, May 29, 2013

Wednesday 5-30

A. Front Squat, 70-75-80% x 5
270-290-305
B. 3 Position Snatch, 60-65-70%
115-125-135
C1. Bench, 70-75-80% x 5
265-285-300
C2. AMRAP - 1 Pull-ups
17-12-11
+
KBS Breathing Ladder 1-15, 70#

Monday, February 25, 2013

OPT: Wk 7 Day 3

Friday 2-15

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

3 position = 95-95-115-115-125-125-135

For time:

100 kbs 1.5/1 pood

200 double unders

300m row

10:34

Monday, February 4, 2013

OPT: WK 6 Day 1

Monday 2-4

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

3 Position Snatch (high to low)

95-95-105-115-125-125

B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time; rest 2 min x4 sets

8-10-9-10

4 rounds for time:

12 kb snatch (6/arm) 1.5/1 pood

48 double unders

5:59

Wednesday, June 20, 2012

Wk 7: Sn Skill, C&J @ 85%, Press 3/3/3+, Ring Dips & C2B Chins, TGU

Wednesday 6-20

Snatch Skill - 3 position
135-140-145
Clean & Jerk - 85% x 1 x 4
220-220-225-230
Press - 3/3/3+
155-180-210x4
Ring Dips @ 51X1 + C2B Chins
5-5-5 / 10-10-10
TGU
30# x 5R/5L x 3 sets

Wednesday, June 13, 2012

Wk 6: Sn Skill, C&J @ 80%, Press 5/5/5+, Wtd Pull-ups & Dips

Wednesday 6-13

Snatch Skill - 3 position
95-115-125-135x3
Clean & Jerk - 80% x 1 x 5
135-165-190-205-210-210-215-220
Press 5/5/5+
155-175-200x7
Wtd Pull-ups - 5-7 reps
75# x 7-6-6
Dips
85# @ 51X1 x 5
5 sec pause x 5 x 2

Wednesday, June 6, 2012

Wk 5: Oly Deload, Wtd Chins & Wtd Dips

Wednesday 6-6

3 Position Snatch
95-120-135 x 3
3 Position Clean & Jerk (3+1)
135-155-170-175-180
Wtd Chin-ups
70x7-75x7-80x7
Wtd Dips @ 51X1
80x7-85x7-90x6

Tuesday, April 10, 2012

Gen.Cyc Wk 2: 3 Pos Sn, HPC+PP+Jerk, Bench+Chins, Halting DL

Tuesday 4-10

• 3-position snatch (high to low) - 65% x 5 sets
125-130-130-130-135
• HPC + Push Press + Jerk 70%-80% x 5
185-190-205-210-195
• Bench 5/3/1 + AMRAP -1 Pull-ups
265-300-335x8/9-8-8
• Halting Snatch Deadlift - 80% x 4 x 3
160 -160-160
• Sit-up - 70 total
TBA

Tuesday, February 28, 2012

Gen.Cyc Wk 1: 3 Pos Sn & Cl, Sn Bal MFD,... Tire Flips & Sprints + Core

Tuesday 2-28

• 3-position snatch (high to low) - 65% x 3 sets
120 x 3 sets
• 3-position clean (high to low) - 65% x 3 sets
165 x 3 sets
• Snatch balance - max for day; 75% of that x 2 x 3
210 MFD, 155 x 2 x 3

PM
Tire Flips
20yds, rest 2 min x 4

Sprints
400, rest 4 min
300, rest 3 min
200, rest 2 min
100

3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12, 70 #
1 set before, 2 after

Tuesday, January 17, 2012

Deload: Snatch Skill Day, Front Squat, Pull-ups, HSPU

Monday 1-16

Snatch Segment Pull, x 4 x 5 @ 50-75%
95-110-110-125-135
3 Position Snatch (high to low) x 3 x 5 @ 65-75%
95-120-120-120-125-130
Front Squat x 2 x 3 @ 80%
235-255-275x3-295 x 2 x 3

Dead hang Pull-ups: 10-10-7-6
HSPU off Paralletes: 5-4-3-3

4 Sets:
Rev Hyper x 15
1/2 Moon x 20
Rev GHD x 15

Tuesday, January 3, 2012

3 Position Snatch & Clean + Jerk, Snatch Balance

Tuesday 1-3

3 Position Snatch (high to low)
95-95-95-95
3 Position Clean (PC) + Jerk (high to low)
135-135-135-135
Snatch Balace, x 3
95-125-145-145-145
+
3 rds:
Side Bends, 70# x 20 (R/L)
Ab Wheel, x 20
Reverse Hyper x 15

Tuesday, December 27, 2011

Snatch Skill Day

Wednesday 12-27

3 Position Snatch Pull (1", knee, thigh + finish) x 4
95-105-115-115
High-hang Pwer Snatch + 1 1/4 OHS + Snatch Balalnce x 4
95-105-105-115
3 Position Snatch (high, knee, floor)
95-105-115-115

2 second pause in the bottom on all sets

3 sets:
Goodmornings, 95#
Wtd sit-ups, 50-60-70#
Side bends, 70#

Wednesday, October 19, 2011

3 Position Snach, Power Jerk+Split Jerk @ 70%, Snatch Pull > Abs

Wednesday 10-19

OLY TRAINING:
•3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
135 straight sets
•2 power jerk + 1 split jerk - 70% x 5 sets
205 straight sets (PC + PJ+SJ)
•Snatch pull - 90% (of snatch) x 5 x 5
185 straight sets
•Sit-ups - 3 x 20
40 slow and steady burpees

Monday, September 12, 2011

3 Position Snatch, Power Jerk + Split Jerk, Snatch Pulls > Sit-ups

Monday 9-12

OLY TRAINING:
•3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
135 straight sets
•2 power jerk + 1 split jerk - 65% x 5 sets
185-190-195-200-205
•Snatch pull - 85% (of snatch) x 5 x 5
205* straight sets
•Sit-up - 60 total
30x2

*I was feeling good and meant to do 185 instead of 170 (85%)

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.

AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL