#snatch high pull

More Olympic Lift Skills

Training: 1a. 2RM Split Jerk (255#) 1b. 8 x 1 @ 90% of 2RM (230#) Enough heavy jerk wreck havoc my wrists.  Probably should have just worn some wraps, but though I would benefit from staying away from the assistant implements whenever possible.  However, at the mid-way point of the 8 x 1 my wrists were screaming it me.  Next time. 2. Snatch High Pull 2 x 3 @ 65% 1 RM (135#) 3 x 2 @ 75% 1 RM…

WOD 130930:

BBG:

1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

- 135, tried for 145 but only did 1 set.

2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).

- 135-140-145, no misses.

3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.

- 185

3b) 3X10 GHD Hip Extension – rest 60 sec. - X

Conditioning:

For total reps.

EMOM for 10 minutes (beginning @ 0:00):

12 Burpees

After completing 12 Burpees, with the remainder of the minute complete:

ME Double-Unders

*Score is total number of Double-Unders.

WOD 130909:

BBG

Compare 1 to 130805.

1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.

2) 3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.

3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.

3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.

Conditioning

*This is one continuous piece, with no breaks between parts.

1:00 ME Muscle-Ups - 6

  3:00 AMRAP of:

9 Shoulder to OH 135/95#

12 TTB

*2 + 5 STO

1:00 ME Muscle-Ups -0

  3:00 AMRAP of:

9 Shoulder to OH 135/95#

12 TTB

* 1 + 9 STO + 5 TTB

1:00 ME Muscle-Ups - 0