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Tag: snatch

Friday, 08.05.16 – Health

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 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 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 7 sets – same movement/reps as last week
+
For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
+
3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top

Post results to comments.

Monday, 07.25.16 – Sport

Posted on by cincinnatistrength

A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60
B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest
+
AMRAP in 10:00:
1 strict muscle-up or 1 muscle-up or 5 strict pull-ups
5 wall balls, 30/20 to 10/9
+
3 sets not for time:
30 light band pull-aparts
15m/side moderate 1-arm Farmer’s walk

Post results to comments.

Friday, 07.15.16 – 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. Snatch (any variation), 10 x 1 moderate; begin a rep every :60
+
For time w/12:00 cap:
9 wall walks
500m row
6 wall walks
200m Farmer’s walk, heavy!
3 wall walks
+
3 rounds not for time:
10 weighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5-10 hollow-to-superman rolls

Post results to comments.

Friday, 07.08.16 – 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. Snatch (any variation) clusters, 5 x 1.1 moderate; :10 between singles, begin a set every 2:00
+
1 set:
max unbroken pull-ups (strict, kipping, CTB) – we’ll use this to determine training reps going forward, give full effort here…
+
AMRAP in 9:00:
9 DB man-makers (1 = L arm row + R arm row + power clean + thruster]
15 row calories
+
3 rounds not for time:
20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5 hollow-to-superman rolls

Post results to comments.

Thursday, 07.07.16 – Training

Posted on by cincinnatistrength

15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]

A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun

Post results to comments.

Friday, 07.01.16 – 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. Snatch (any variation) clusters, 3 x 1.1.1.1.1 moderate; :10 between singles, 2:30 rest
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 handstand push-ups, hand-release push-ups, ring or bar dips, etc.*
30 kettlebell swings
400m run
30 kettlebell swings
20 handstand push-ups
+
3 rounds optional, not for time:
10-20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
10 supermans

*select movement that will allow for steady work without long breaks, stick w/whatever you start with

Post results to comments.

HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Saturday, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes