Wednesday, April 20, 2011

Snatch
(must pass through a full squat)

1-1-1-1-1

Post wod
3x8 weighted good mornings
30 ghd sit ups
30 back extensions
Posted by at

6 comments:

  1. thomas wubbenApril 20, 2011 at 6:57 PM

    snatch: 105-115-120-125-130(fail x2)

    post:

    good mornings 95-115-125#

    ReplyDelete
  2. AnonymousApril 20, 2011 at 7:18 PM

    How much time do you take between the sets of snatches?

    ReplyDelete
  3. derekApril 20, 2011 at 8:27 PM

    full rest, no less than 3 minutes. find your best lift. some people do better with 4 to 7 minutes. rip through the warm up sets and get full rest when you reach above 90 % of old one rep max

    ReplyDelete
  4. AnonymousApril 20, 2011 at 8:33 PM

    Thanks, Derek!

    ReplyDelete
  5. John AndersonApril 20, 2011 at 8:45 PM

    Snatch up to 105#... this is 60#s heavier than the last time I tried to do a full snatch. 30+ lighter than this time a year ago. Needless to say, I think my shoulder has healed enough to hop back in the saddle.

    Post:
    Good Mornings: 95-125-130-125-145
    30 GHD situps
    Back extensions

    ReplyDelete
  6. John AndersonApril 21, 2011 at 9:20 AM

    You could try a low-bar position next time:

    http://4.bp.blogspot.com/_DQQnVR1R8NI/TSEXWhpqGGI/AAAAAAAAEfU/i5GmNOJ24eQ/s1600/squat.jpg

    ReplyDelete

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