Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Power Snatch Doubles x :75
Warm up as needed before completing the following workload every :75 for 10 rounds.
2 x Power Snatch
Notes: Increase weight as form allows. Peak sets would ideally be around 80-90% 1RM.
Post loads to comments.
“Middle Earth”
Four rounds for time of
15 x American KB Swings (32/24kg)
25 x GHD Sit-ups
50 x Double-unders
Notes: Scale KB load to encourage unbroken sets as necessary.
Post times to comments.
“Power Snatch Doubles”: 90# – with sytle!
“Middle Earth”: 18:56 (20kg/25DU & 75 SU each round)
Snatches: DNF due to a minor debilitating flesh wound.
Middle Earth: 10:12 Rx.
Power Snatch Doubles: 75#
Middle Earth: 19:38 20kg
Power Snatch: 125# x2 (Tiny 5# PR) / 130# x1 (+ 1 Full Snatch)
“Middle Earth”: 13:07 Rx’d (Unbroken KB Swings and managed 1st and 4th round unbroken double unders)
Power Snatch: 100×2
Middle Earth: 15:38? I think. RX. Didn’t fall out of the ghd like I thought I was going to.