AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: Snatch

Showing posts with label Snatch. Show all posts

Monday, August 19, 2013

OPT: Wk 10 Day 1

Monday 8-19

A. 1 1/4 front squat 5x2; rest 2 min
295-305-315-320-325

B. TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
145-155-165-175-180-185

21-15-9

Deadlift 315#/205#

box jump 30/24
9:32

I didn't have my mind right going into this... DL very broken... clean grip (no hook) 21+5, hook grip 10+9

Wednesday, August 14, 2013

OPT: Wk 9 Day 2 (Max Day)

Wednesday 8-14

A. Squat snatch; build to a max
95-125-145-160-170-180-190-200-210(PR+5)

B. Squat clean; build to a max
210-225-235-245-255-265(F-F)

C. Back squat; build to a 3rm
225-295-335-365-395-415-435x2-3rd a little high

50-40-30-20-10

Wall balls

KBS 1.5/1 pood
14:25

3 wk in a row PR on snatch, clean is down a bit from last week (-15) and back squat felt heavy... I was perky and felt good on early on the first few sets then I can tell my schedule has shifted with school and practice starting -tired and fatigued

Monday, August 5, 2013

OPT: Wk 8 Day 1 (Max Day)

Monday 8-5

A. Squat snatch; build to a max
95-125-140-155-170-185-195-205(PR)

B. Squat clean; build to a max
205-235-250-260-270(+5)-280(F)-275(F)

C. Back squat; build to a 5rm
225-285-335-365-395-415(tough 5 - no spot)

21-15-9

thrusters 95/65#

Box jumps (24/20, step down)
6:24 - step down slowed it down a bit

Friday, July 19, 2013

OPT: Wk 6 Day 3

Friday 7-19

A. Squat snatch; build to a max
95x3-125x3-135-155-170-185-200PR

B. Squat clean; build to a max
200x3-220x2-235-255-265-275F-270F

C. Power clean x1/Hang power clean x2/Front squat x3; build to a max of the complex
185-195-205-215-225FSx1

Row sprint 20 seconds @100%

rest 2:40x5
190M-190M-190M-200M-190M

Thursday, June 27, 2013

OPT: WK 3 Day 3

Thursday 6-28

A. Squat snatch; build to a max

140-155-170-185-195(PR)

B. 1 1/4 back squat; 3, 3, 3, 2, 2, 2; rest 3 min
335-350-365-385-405-420

C. Clean pulls; 3, 3, 3; rest 3 min
235-245-255

50-40-30-20-10

Wall balls

Unbroken double unders (broken)
11:39

Monday, June 17, 2013

OPT: Wk 2 Day 1

Monday 6-17

A. Squat snatch; build to a max
95-120-140-155-170-185

B. Squat clean; build to a max
185-210-225-240-255-265

C. TnG deadlift 5, 5, 5, 5, 5; rest 2 min
365-375-385-395-405 (hook grip)

12-9-6

Thruster 135/95

KBS 2/1.5 pood
2:26

Monday, May 20, 2013

OPT: Wk 19 Day 1

Monday 5-20

A. Squat clean 3, 2, 1; rest 2 min
220-235-250+Jerk
B1. Amrap squat snatch in 1 min @135/85 x3; rest 90 sec
6-6-6
B2. Amrap muscle ups in 1 min x3; rest 90 seconds
11-11-10
+
For time:
30-20-10 Wall ball
double under
2:53
rest 10 min
+
For time:
15-12-9 thrusters 95/65
CTB chin ups
3:33

Monday, May 13, 2013

OPT: Wk 18 Day 1

Monday 5-13

A. Squat snatch; build to a tough single in 4 attempts
135-155-170-180
B. Hang squat clean; build to a max
185-205-225-235-245
+
3 min amrap:
3 thrusters 165/95
3 Muscle ups
29 reps
rest 3 min
+
6 min amrap:
14 unbroken wall balls
7 unbroken chin ups
115 reps

Friday, March 1, 2013

OPT: Wk 9 Day 3

Friday 3-1

A. Squat snatch; build to a max in 8 min

135-150-160-170

B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps

135 x 15

C. TnG power clean; build to a 5RM

185-205-215-225

3 rounds for max reps:
1 min power cleans 185/115#
12-9-8
Rest 15 seconds
1 min thrusters 135/95
15-11-9

Rest 15 seconds

1 min airdyne for calories

17-14-13 (Burpees)

Rest 2 min

Monday, February 25, 2013

OPT: Wk 8 Day 3

Friday 2-22

A. Back squat with chains 2, 2, 2, 2, 2, 2; rest 2 min

(1-1/4) 365-380-390-400-410-420

B. Squat snatch 1, 1, 1; rest 2 min

150-155-160

For time:
75 power snatch 75/55
50 burpees
8:41

Wednesday, January 23, 2013

OPT: Wk 4 day 2

Wednesday 1-23:

A. Squat snatch; 2 reps x14 sets @55-75% 1rm; rest 45 seconds bw sets

95x3-105x3-115x3-125x3-135x2

B. 12 muscle ups for time x4; rest 4 min

1:30-1:20-1:25-1:35 (off knees)

10 rounds for time:
2 power snatch @85% 1rm (150)
10 knees to elbow
9:48

Friday, January 18, 2013

OPT: Wk 3 Day 3

Friday 1-18:

A. Back squat 2, 2, 1, 1; rest 2 min

425-455-475-505

B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min

135-145-155-155

30 seconds max reps power snatch 95
30 seconds max reps burpees
30 seconds max reps kbs 2 pood
30 seconds max reps box jumps 24
1 min max calories airdyne (plate pushes)
Rest 12 min x4 (rest 9-8-5 min)

Monday, January 14, 2013

OPT: Wk 2 Day 3

Friday 1-11

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load

95x3-105x3-115x3-125x3

B. 2 muscle ups on the minute for 14 min

off knees

C. Toes to bar; 50 for time

5:05

10-8-6-4-2
Power clean 185/115
Bar facing burpees
5:41

Thursday, January 3, 2013

OPT: Wk 1 Day 2

Thursday 1-3

being

A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets -
let high speed and perfect mechanics dictate load
95-100-105-110-115-120-125-130-135
B. Squat clean; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets -
let high speed and perfect mechanics dictate load
135-140-145-150-155-160-165-170-175-175
C. 2 muscle ups on the minute for 10 min
10 min of practice
+
10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar
7 Rds + 1 Rep

Wednesday, December 19, 2012

Wk 4: Snatch, Back Squat ME/PM + KBS Ladder & Ball Slams

Wednesday

Snatch - x 1 x 3
145-150-155
Back Squat - ME/PM, 8-5-3-1-1-1-5
285-385-465-490-500-500-385
+
KBS Breathing Ladder, 70# x 1-15
+
Ball Slams, 20# x 50, rest 1:30-2min x 2

Friday, December 7, 2012

Wk 2: Snatch, Back Squat ME/PM & IWT

Friday 12-7

Snatch - x 1 x 5
135-140-145-150-155
Back Squat - ME/PM
280x8-380x5-455x3-480x1x3-380x5
+
IWT
5 HPS, 155
10 Pull-ups
10 Burpees AFAP
rest 2-3 min x 3

Friday, November 16, 2012

Wk 4: Snatch & Back Squat ME/PM + IWT

Friday 11-16

Snatch - 85% x 1 x 4
145 x 1 x 4
Back Squat - ME/PM
290x8-385x5-455x3-480x1x3-385x5
+
IWT
5 HPS, 145#
10 C2B Chins
Plate Push D/B x 2
rest 3-4 min x 3

Friday, November 9, 2012

Wk 3: Snatch & Back Squat ME/PM + IWT

Friday 11-9

Snatch - 80% x 1 x 5
95-110-125-140x1x5
Back Squat - ME/PM, 8-5-3-1-1-1-5
285-390-450-475-475-475-390
+
IWT
5 Power Snatch, 140
Run 400M
20 Sledge Hammer
rest 2-3 min x 3
+
2 Sets:
10 DH Pull-ups
20 Push-ups

Sunday, June 24, 2012

Wk 8: Sn @ 90%, C&J Skill, Back Squat 3x3, Bench 5/3/1+ Abs

Sunday 6-24

Snatch - 90% x 1 x 3
170-175-180
C&J Skill - 3 Position
180-185-190
Back Squat - 3x3
370-380-390
Bench 5/3/1+ AMRAP -1 DH C2B Pull-ups
275-310-345x5 / 7-7-6
+
3 sets
Ab Wheel 5+10
1/2 Moon x 20

Monday, June 18, 2012

Wk 7: Sn @ 85%, C&J Skill, Front Squat x 3, Bench 3/3/3+ Singles & Chins, Abs

Monday 6-18

Snatch - 85% x 1 x 4
165 x 1 x 4
C&J Skill - 3 Position (3+1)
165-175-180-185
Front Squat x 3
235-240x2-240-245x2 / 285x5x2
Bench 3/3/3+ AMRAP -1 Chin-ups
255-290-330x8 / 24-19-14
375x1-385x1-395F - stay @ 90-95% with pause
+
3 sets
Ab Wheel 5+10
Windmill x 10 - 25#-35#
1/2 Moon x 20

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.