Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang squat snatch
Minutes 11-20 - 1 squat snatch
Post loads to comments.
Stimulus and Strategy:
Today, you'll take on heavy snatch variations, building in load. Remember, heavy is relative to each person, so challenge yourself with heavier loads, while ensuring you can maintain sound mechanics throughout. Focus on the first and second pulls during the first lift. Focus on the second and third pulls in the second lift. Then, use the third lift to pull it all together.
Intermediate option:
Same as Rx'd.
Beginner option:
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang power snatch
Minutes 11-20 - 1 power snatch + overhead squat
Resources:
The Hang Squat Snatch
The Squat Snatch
The Power Snatch
The Hang Power Snatch
The Overhead Squat
What Is a Snatch?
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Comments on 260309
54 Comments
snatch high pull
95
115
135
145
155
hang squat snatch
75
85
95
100
105
squat snatch
95
95
95
115
115
115
120
125
Minutes 0-5 - 1 snatch high pull
20 kg
20 kg
30 kg
35 kg
40 kg
Minutes 6-10 - 1 hang squat snatch
20 kg
20 kg
25 kg
20 kg
20 kg
Minutes 11-20 - 1 squat snatch
11-16 : 20 kg
16-20 : 24 kg
185, 135, 135
dad used 11lbs and just worked on form
46/176cm/lbs
HSP- 65-75-85-95-105
HSS- 65-75-75-75-75
SS- 65-75-80-85-90(f)-90-95-100-105-115(f)
Like Lincoln, took an extra minute and completed 115 successfully after time expired.
Hang Squat Snatch is harder than Squat Snatch. Working with half the momentum.
Nicely done, brother!
205 for hang snatches
225 full snatches
Beast mode!
40kg
48kg
40
40
85#
55#
65# x 2
Great job!
30,30,35,35,37.5
30,32.5,35,37.5,37.5
30,32.5,35 all the rest
Rx
65-75-85-95-105
65-75-85-95-95
75-75-85-85-95-95-95-105-105-115(f)
The fail at 115 felt mental so gave myself another minute and hit it again after time was up - got it. SS is the lift I am most wary of when it comes to injury. Some joints weren't too fond of this going in and are more unhappy coming out, but only a little more.
Awesome work, man!
5 x High Squat Snatch 15kg
10 x Squat Snatch
Subbed/scaled Saturday's sprint workout. Results there. You suspects are sooooo fast on the rower and box. Hat's off to all 0' y'all.
Because Bob...good to see you back, and killing it.
Favo, I pity the poor fool who tells you to "act your age."
Good work on that, Jim! I understand how frustrating tendonitis can be.
From empty barbell to 80 Kg
Well done!
Hang Sn: 50Kg
Snatch: 50Kg
Mobility warm up with steel mace, then high snatch pulls @ 55#/dropped to open bar (35#)for behind the neck snatch presses/then 15# training bar for same with squat-finished with 10#KB slow Turkish get ups & yoga for thoracic/shoulder mobility.
No loaded snatches until I unlock these shoulders & thorax a bit (or a lot)
Nice work! You'll get there with the mobility!
Using medieval weapons for warm up is next level
Beginner option
65-95-115-125-130
65-75-80-85-95
45-55-60-65-80
Nice, Charles, good careful progression.
155 RX
Lbs
Lbs
Solid!
Great job!
6-10 50
11-20 50
16-20 - 115#
First time snatching for weight in over a year
95,115,125,130,135lbs
115,130,135,135,135lbs
135,140,145, 150,155lbs
Minutes 0-5 - 1 snatch high pull (55, 75, 85, 105, & 105 lbs. 2 reps each)
Minutes 6-10 - 1 hang squat snatch (55, 75, 85, 105, & 105 lbs)
Minutes 11-20 - 1 squat snatch (55, 75, 85, 105, & 105 lbs)
Great work!
80 lbs in high pull
75 in hang squat snatch
70 in squat snatch
Nice job!
Rx 60 kg
Ты по моему что-то перепутал) обычно для рывкой тяги используются 110% от максимального рывка, для рывка в ПП 90%. То есть должно было случиться что-то вроде - 65 на тяге, 55 на рывке в ПП, и 60 на рывке классическом.
I was missing this info in "Stimulus and Strategy". Good to know.