Wednesday, March 18, 2020

Snatch Complex - Nancy

Wednesday, March 18, 2020

Home Gym -


Warm Up

heart rate (measured off 400 m)

2 rounds of

air squats
reverse snow angel
pass through
ankle driver
pvc ohs
mountain climber russian twist


Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch (2 reps)

(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

I worked up from 45, 55, 65, 70, 75, 80, 80, 80#.  At 75# it turned into a power snatch and OHS.


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

I had not done this workout since May 27, 2015 when I finished in 21:51.  This time I cruised through it in 18:17.  I repeated the same weight for overhead squat at 45#.  My runs were faster and my OHS were unbroken.

Home Gym

I have to say that the home gym is working out really well.  It is amazing how necessity has forced more use in 2 days than it has in the past year.

I have some more equipment in the basement that I will bring up as required by the workout.  Barbells and plates will live outside with the rack.  Flat bench, medball, kettlebells, abmats, sandbag, plyo boxes, bands, dumbbells and parallettes will be brought up as required.  Rings and rope could be hung as required as well.

I would still like to have a tire to flip, but for now I am all set.

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