Thursday, April 16, 2020

Snatch - E3OM

Thursday, April 16, 2020

Home Gym


Warm Up

Thoracic Flow

LCR plank rotations
quad + lunge (left leg)
quad + lunge (right leg)
scap push up + push up

Squat Therapy

Snatch Complex

Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)

I started with

55 - video
75 - video, my feet jumped back on the paused snatch, but was ok from the ground

I surprised myself by missing 80# and then going lighter and missing 75#.


This was originally designed as

Every 4 minutes, for 20 minutes (5 sets) for total load:
One Minute of Axel Bar Zercher carry
10 Shoulder to Overhead – Using Axel Bar
10 Pullups 

I modified it to skip the carry (as it was cold outside and standing there holding it for a minute sounded awful).  I went with 10 shoulder to overhead and put 15's on the Axel bar.  Should have been around 60#, but felt light.  I went with 5 pull-ups.  The plan was 5 strict, but I ended up going 1 strict and 4 kipping with a slow negative.

I did 3 rounds every 3 minutes.  I was finishing in 60 to 75 seconds and had 2 minutes of rest between rounds.  Overall, it was good to play with the axel bar and do some pull-ups.

No comments:

Post a Comment