1/12/2015

11
Jan

1/12/2015

We have spent the last six weeks doing a lot of oly lifting and pull ups, so today and tomorrow will be used to retest our snatch, clean and jerk, and pull ups. Use the beginning of class to get a good warm up and mobilize the thoracic spine and hips for a nice overhead squat position. Then take 25-30 minutes to find a 1RM snatch. Be patient, get full extension, and pull yourself under the bar.   If you are unable to achieve a successful snatch, complete a 1RM power snatch after you have attempted the full snatch.

Test

Take 25-30 Minutes to find your 1RM Snatch

Conditioning

Against a 10 Minute Clock:

Complete 40 Burpees

Then Max Rounds of

10 Wall Balls (20/14)

10 Knees to Elbows

2 Responses

  1. Aileen

    Grant 195 PR/6+7 rx
    Ramon 85 PR (power)/5+19 sc
    Ben 130 PR/5 rx
    Matt C 115 PR/4+6 rx
    John D 165 PR/5+10 sc
    Kate 125/6+1 rx
    Molly 100 PR (triple digits!!!)/4+9 sc
    Eric 135 PR (hang)/3+7 rx

  2. Vin

    KT 120 PR / 4+19 Rx
    Tanya 50 PR / 6+13 scale
    Nate 135 Pr / 4 Rx
    Julia 70 PR / 5+ 9 scale
    Mike 145 Pr / 4+15 Rx
    K 105 Pr / 4+16 Rx
    Roni form / 5 rom
    Moog 115 power / 3+16 Rom
    Jesse 135 CJ / 5+10 scale
    Danielle 75 / 5+7 ROM
    Ryan 145 power / 3 scale
    PH did work / 5+5 scale
    Gabe 160 / 3+13 Rx
    Aileen 75 power PR / 7+8 scale
    Wood 130 / 4 scale
    Deery x / 9 scale
    Meghan x / 6+5 scale
    Stacey 4+10 scale
    Dave 145 / 4+4 Rom
    Frank 145 / 5+12 scale
    Drew 105 / 115Power / 5 ROM
    Pavan 125 PR / 4+2 Rom
    Courtney 50Pr 6 scale
    Dinger 65/105 / 3+16 scale
    Brian 165 Pr / 4+13 Rx
    Sizzle 170 Pr / 5+5 14#