Tuesday, July 9, 2013

5RM KB or DB Snatch, ME Snatch Balance, OHS & Running


Super Youth 4:30pm


(A) ME Snatch

(B) Individually for time-400m Run then (15 OHS 50/35kg Every break run 400m)  400m Run to Finish

Beginner 6am & 7:30pm
(A) Snatch-Work within the limitations of your movement

(B) Individually for time-400m Run then 15 OHS 40/30kg (Every break run 400m) 400m Run to Finish

Intermediate 6am & 6:30pm

(A) ME Snatch

(B) Individually for time-400m Run then (15 OHS 50/35kg Every break run 400m)  400m Run to Finish

Advanced 5:30pm

(A) 5RM KB or DB Full Snatch (Alternate Arms)

(B) ME Snatch Balance 

(C) Individually for time-15 OHS 70/50kg (Every break run 400m)

Focus- (A) If you do not have the mobility for the movement. Practice OHS with the KB or DB and work on your limitations in mobility between sets (B) The goal is heavier then your snatch so have a good crack (C) If you can snatch the weight, start with a snatch and then again if you break the reps up. If you do not have the snatch weight, full clean and back rack push press the bar overhead.
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3 comments:

  1. BrowneyJuly 9, 2013 at 7:41 PM

    5RM KB Snatch - 24kgs
    Snatch Balanca up to 70kg from the floor, 100kg off the racks.
    WOD @70kg 5:15 (7/8reps)

    ReplyDelete
  2. TonerJuly 9, 2013 at 9:10 PM

    Snatch @40kg
    Wod @50kg 6.15(7/8)
    Tabata ttb 51 total. Good to be back .

    ReplyDelete
  3. MelJuly 10, 2013 at 10:46 AM

    5rm KB Smatch - 16kg
    Snatch Balance 55kg (new pb for full squat snatch balance)

    WOD 6 min (11 + 4 OHS)

    ReplyDelete

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