Learning the Snatch

10/30

Learning the Snatch.

Snatch assistance exercises:
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Snatch 95lbs
3,3,3

Power Snatch
3x 115
3x 120
3x 135
3x 145
3x 155

Thickbar Deadlifts

Deadlifts
168 x5
188 x5
218 x5
258 x5

343
2x3
x1
x1
x1

Pushups
3x10

Crossfit Picture

Crossfit

10/25/08
21, 18, 15, 12, 9, 6, 3
55lb swings, Cheat Pullups, situps

21 burpees in 1 minute

Stretch

Crossfit

3 sets:
20 Alternating DB Snatches 45, 45, 50
15 Ring Rows
20 Jumping Lunges

and

3 sets:
250m Row
15 Box Jumps
20 Lateral Cone Jumps

Squat

ATG Back Squats
BW x5
135 x5
185 x5
225 x5
295 3x5
315 x2

ATG Front Squats
245 2x3

Rope pushdown, Cable crossover

Run

1 mile run.

Crossfit

5 rounds:
12 Wall Balls
12 Burpees

5 rounds of:
12 Sumo Deadlift High Pulls (95)
12 Ring Rows

Stretch

Zercher Deadlifts

Zercher Deadlifts
1x3 168lbs
3x3 218lbs

DB OHP
1x10 50lbs

Kettlebell 1 handed Push Press
1x5 32kg

Kettlebell Swings
3x10 32kg

Death by Squats

bw x8
135 x8
185 x8
225 x8
275 3x8
225 x8
185 x8
135 x8

DB Flys 3x10 45lbs

Rope Pushdowns 3x10 60

Power Cleans

10 minute warmup:
Rows, jump rope, pullups, bw squats, mountain climbers

Power Clean:
3x3 @ 100lbs
5x3 @ 185lbs(85%)

3 rounds for form:
10 Power Cleans 95
10 Knees to Elbows on pullup bar

5 minutes of stretching

Back from Vacation

I was on a business trip for 4 days then went to Niagara Falls, Canada.

I worked out at the hotel. I did lat pulldowns, chest press and tricep pushdowns.


Yesterday at the gym:

ATG Front Squat
bwx8
barx8
135x8
185x8
225x8

135x5 Clean on plates

Deadlift on plates(why are these so hard?)
135x5
185x5
3x5 225

DB Bench
50x8
60x8
3x8 70

Hopefully my chest responds to higher reps. I still have not found out how to improve my chest.