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Tag: hang snatch

Friday, 08.19.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
Sandbag/med ball squat practice

A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 2 overhead squats, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
600m row
3 rounds of (15 sandbag or medball bear hug squats + 45 double-unders)
+
3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top

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Friday, 08.12.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
KB/DB snatch review/practice

A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 1 overhead squat, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – same variation but add 1-2 reps this week if possible
+
For time:
20 burpees w/2-hand touch to target 4-8” above standing reach
300m run
20 alternating DB snatches, tough OR 20 Russian KB swings, heavy!
300m run
20 burpees
+
3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top

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Friday, 07.29.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
+
3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold

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Friday, 07.22.16 – Training

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 snatch-grip deadlift + 1 hang snatch (squat if possible, otherwise power), 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – select reps that are sustainable across all sets, most will be working w/25-50% of their max unbroken set
+
For time – short & sweet, warm-up thoroughly and push both the thrusters & run:
30 barbell or DB thrusters, light/moderate up to 95/65 barbell or 35/25 DBs
400m run
+
3 rounds not for time:
10 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorenesen hold

Post results to comments.

Friday, 06.17.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]

A. 1 snatch + 1 hang snatch (power or squat), every :90 for 6 sets
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – repeatable reps/time
+
For time w/9:00 cap:
200m run
30 kettlebell swings (Russian or overhead), tough
40 hand-release push-ups
30 kettlebell swings
200m run
+
3 sets not for time:
6-15 glute-ham sit-ups (add total reps from last week)
10 supermans

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Friday, 06.03.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]

A. Hang snatch from just below the knees (power or squat), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 2 negatives w/:06-:08 descent if no strict pull-up); 2:00 rest
+
For time w/10:00 cap:
500m row
3 rounds of [60 double-unders + 20 push-ups (ring if regular are easy]
500m row
+
3 sets not for time:
6-12 glute-ham sit-ups (limit to 6 if you didn’t do these last week)
12 hip extensions

Post results to comments.