Some Snatches

My quads are sore from so many OHS and wall balls yesterday. Went to the 4:30 class.

Warm-up

• 3×15 Reverse Hyper
• Dead Hang
• Shoulder Stretching
• Bottom Squat Hold
• 4 Sets
  • 3 Hang Muscle Snatch
  • 3 Hang Power Snatch (above knee)
  • 3 Squat Snatch
  • 10 Scap Pull-ups
  • 10 Scap Push-ups

I used 45# for 2 sets and 75# for 2 sets. Did a short pause at the top of all of the scap work.

Weightlifting

It was an EMOM of singles, but I wasn’t getting heavy. Wanted to ease back in by doing reps.

15:00 EMOM

• 3 Power Snatch

I did 5 minutes with 95# and 10 minutes with 115#, all touch-n-go reps. Felt really good!

Conditioning

With having done so many reps on the barbell already, I swapped out the 15 snatches in this workout for 20 DB snatches. I also felt like running instead of rowing 30 calories. Have to take advantage of this weather while we still have it.

E4M – 6 Rounds

• 300m Run
• 20 Dumbbell Snatch (40#, alternating)

Was able to push the runs and hold a good pace on the snatches. Intensity was high and I was able to push the run more each round, and then especially the last 2 when Michelle came out and ran with me. Maybe I should have run 400m, but I’ll take the intensity I got out of this. My splits were 2:05 – 2:06 – 2:01 – 1:58 – 1:53 – 1:50.