Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps
Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa 185/195/190lbs, Jared Davis 145/165/165lbs.
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WOD Demo with Aja Barto and Jared Davis - video [wmv] [mov]
12 comments:
Muscle snatch - strong pull from the pockets, no rebend of the knee
Power Snatch -Rebend okay, do not break parallel. Keep the hook grip as long as possible, aggressive turnover.
Full Snatch - You must break parallel each rep. Keep the hook grip as long as possible, aggressive turnover.
muscle snatch vid:
http://www.youtube.com/watch?v=YvJSA6KFdx4
Get those food logs ready, nutrition challenge starts today!!!
nutrition food challenge tip o' the day:
i've found that i tend to fall off the wagon most often when i'm STARVING! don't let yourself get to that point! on sunday afternoons, make little snacks to-go and keep in the fridge to grab on your way out the door. whether you're doing zone, paleo or some other lifestyle change, being prepared ahead of time makes all the difference. my fav zone 1 block to-go snack: 1 oz protein (chicken or turkey), a few nuts, and 1/2 of a small apple.
MS - 65-75-75M-75-85M
PS - 85-95-105-105-115
FS - 95m-85- had to leave
May have to miss a few more days. Dirt bike wreck Saturday afternoon. I'm not walking real well. Then, got to go to Tampa, FL for work tomorrow.
dirt bike wreck!? that sounds awful! what happened!?
very quick, very unintended dismount on my backside
Dad Duty tonight, see yall in the morning.
i can't remember my progressions, but here are my maxes:
90# 1RM muscle snatch
90# 3RM power snatch (got 95x2)
75# 5RM squat snatch (got 80x3) and then i had to leave...i would like to think i could work up to 85 or 90, but man, i was getting TIRED!
my thumbs are going to be SO sore from the hook grip.
145 for all 165 for a few
MS 25-35-45-45-55
PS 45-45-55-55-55
S 25-25-25-25-25
gotta work on that mobility
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