A. Power Snatch, build to 1 RM
B. Squat Clean, build to a 1 RM
C. OHS @ 95lb, AMRAP x 5 sets, 5 min
A. 148# (+10# PR)A little ugly. Still room for more here.
B. 193# (+8# PR) Made the jump to 198# caught it no problem, just couldn't stand up
C. 28/24/20/15/18 This was really tough
148# Power Snatch/193# Squat Clean from Chelsea Ryan on Vimeo.
Showing posts with label power snatch. Show all posts
Showing posts with label power snatch. Show all posts
Friday, February 3, 2012
Tuesday, August 2, 2011
OPT Aug 2
TRAININGA. behind the neck jerk - singles on the minute - add till -10-15% of 1RM
(no more than 5 tough sets)
B. power snatch x 1/snatch balance x 1/OHS x 1 - 80% effort; rest 90 sec x 4
C. on the minute for 8 min:
3 clean and jerk - 185/135#
6 KBS - 88#/55#
RESULTS:
A. 145# 150# 160# 170# 180# 190#(f)
Haven't ever done rack jerks so I had no idea where to start. Minutes started to come up quickly so failed 190#
B. All sets @ 105# The weight flew after part A
C. Sets 1 & 2 @135#, failed minutes 3 & 4 so dropped the weight to 125# for sets 5 & 6, failed set 7, set 8 @ 125#
All kbs@ 53#
Part C was extremely tough for me, mentally and physically. I had barely any time to rest, so it became continuous and I couldn't hang on for very long before failing. 
Sunday, June 26, 2011
Sunday Snatches!
I feel fantastic. Today, I feel strong, light, and powerful. I was able to do pretty well on my power snatches (a good amount of weight, my form is still gross), and I was able to power through a Metcon more quickly than I thought.
TRAINING:
A. Power Snatch - take up to a perfect form tough double; rest as needed
+
for time:
10 power snatch - 65#
20 burpees
10 power snatch - 65#
20 burpees
10 power snatch - 65#
RESULTS:
A. Worked up to 110# (x 2) although it was not great form. I pressed out the second rep. I got two sets of two @ 110# so I feel good about it. I need to really work on my form, I am just lucky to be strong but my form is clearly the limiting factor and could use a lot of work and that will help my #'s go up a ton. I see my set up isn't too great and I raise my butt way too early.
+ 4:24
I felt great during the work out. I flew through the power snatches and got through all the burpees at one consistent pace. I was shooting for around 5 minutes, so I did a lot better than I thought.
TRAINING:
A. Power Snatch - take up to a perfect form tough double; rest as needed
+
for time:
10 power snatch - 65#
20 burpees
10 power snatch - 65#
20 burpees
10 power snatch - 65#
RESULTS:
A. Worked up to 110# (x 2) although it was not great form. I pressed out the second rep. I got two sets of two @ 110# so I feel good about it. I need to really work on my form, I am just lucky to be strong but my form is clearly the limiting factor and could use a lot of work and that will help my #'s go up a ton. I see my set up isn't too great and I raise my butt way too early.
+ 4:24
I felt great during the work out. I flew through the power snatches and got through all the burpees at one consistent pace. I was shooting for around 5 minutes, so I did a lot better than I thought.
Tuesday, April 12, 2011
Back To Training
TRAINING:
Part 1:
A1. Power Snatch - 2-3 x 3; rest 20 sec
A2. Max Vertical Jump - 2-3 x 3; rest 4 min
(10 sec b/t attempts)
B. Power Snatch x 1/Snatch Balance x 2/OHS x 3; rest 2 min x 3
C1. KBS heavy x 6; rest 10 sec
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3
rest 6+ hours
Part 2:
5 sets @ 97%:
10 hang squat clean - 95#/65#
10 burpees
10 chin ups
10 burpees
35 double unders
rest only through breathing; no activity 5 min b/t sets
RESULTS:
Part 1:
A1. 105# (x3), 110# (x3), 115# (x1) failed 2 and 3
A2: done
B. All sets at 115#
C1: all sets w/ 2 pood
C2: done
I'm excited to finally power snatch 115#! I couldn't even squat snatch 115# a few months ago. I have eliminated my early arm bend in my snatch and clean, but now I need to work on the bar position in both. The bar is always too far in front of me, so I end up jumping a few inches forward during the lift in order to "chase" the bar. In my snatch I also hit the bar off my thighs, and I need to work on bringing the bar back into my hips and us the power from my hip pocket rather than my thigh area.
Part 2:
I decided to do 11.4 as my second work out of the day. It may not have been the smartest idea considering I did heavy squat snatches yesterday, and snatch/ohs work this morning. I killed myself earlier this morning during the am training but I decided that sometimes I have "bad muscle-up days" and I did not want to have a bad day on Saturday and have it be my only shot, so I tried 11.4 today, and plan to re-do it Saturday.
11.4
AMRAP 10 min
-60 burpees (facing the bar, jump over)
-30 OHS @ 90#
-10 Muscle-Ups
I finished all the burpees and OHS but failed my MU. I was irritated that I didn't get my muscle up so I retried it 5 minutes later and was able to do one. My plan for Saturday is to move faster during the burpees and OHS so I will hopefully have more time to rest before I attempt (and hopefully get) a muscle up, but we'll see what happens!
Part 1:
A1. Power Snatch - 2-3 x 3; rest 20 sec
A2. Max Vertical Jump - 2-3 x 3; rest 4 min
(10 sec b/t attempts)
B. Power Snatch x 1/Snatch Balance x 2/OHS x 3; rest 2 min x 3
C1. KBS heavy x 6; rest 10 sec
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3
rest 6+ hours
Part 2:
5 sets @ 97%:
10 hang squat clean - 95#/65#
10 burpees
10 chin ups
10 burpees
35 double unders
rest only through breathing; no activity 5 min b/t sets
RESULTS:
Part 1:
A1. 105# (x3), 110# (x3), 115# (x1) failed 2 and 3
A2: done
B. All sets at 115#
C1: all sets w/ 2 pood
C2: done
I'm excited to finally power snatch 115#! I couldn't even squat snatch 115# a few months ago. I have eliminated my early arm bend in my snatch and clean, but now I need to work on the bar position in both. The bar is always too far in front of me, so I end up jumping a few inches forward during the lift in order to "chase" the bar. In my snatch I also hit the bar off my thighs, and I need to work on bringing the bar back into my hips and us the power from my hip pocket rather than my thigh area.
Part 2:
I decided to do 11.4 as my second work out of the day. It may not have been the smartest idea considering I did heavy squat snatches yesterday, and snatch/ohs work this morning. I killed myself earlier this morning during the am training but I decided that sometimes I have "bad muscle-up days" and I did not want to have a bad day on Saturday and have it be my only shot, so I tried 11.4 today, and plan to re-do it Saturday.
11.4
AMRAP 10 min
-60 burpees (facing the bar, jump over)
-30 OHS @ 90#
-10 Muscle-Ups
I finished all the burpees and OHS but failed my MU. I was irritated that I didn't get my muscle up so I retried it 5 minutes later and was able to do one. My plan for Saturday is to move faster during the burpees and OHS so I will hopefully have more time to rest before I attempt (and hopefully get) a muscle up, but we'll see what happens!
Tuesday, March 29, 2011
OPT Training: Complex, Dips, Pull-ups
TRAINING:
5 sets:
Power Snatch x 1
Snatch Balance x 2
OHS x 3
Hang Squat Snatch x 2
rest 3 min - weight must go up per set
+
Dips - 2-3 wtd; rest 20 sec
Chin Ups - 2-3 wtd; rest 3 min x 3
(wtd = weighted; last set toughest set)
Results:
"Complex":
1. 85#
2. 90#
3. 95#
4. 105# (Fail on Hang Squat Snatch)
5. 105# (Fail on Hang Squat Snatch)
+
1. Dips @ 20# x3, Pull-ups @ 20# x3
2. Dips @ 25# x3, Pull-ups @ 25# x3
3. Dips @ 30# x3, Pull-ups @ 30# x2
My Snatch Balance and OHS felt great, but as the weight increases my squat snatch balance is unsuccessful because of poor bar placement. I feel like I am quick to get under the bar, but my grip is not wide enough, and the bar is too far out in front of me to catch it in a stable position at the bottom of the snatch. I also need to practice the "hook-grip". I hate it, it feels super uncomfortable, but in my first attempt at 105# the hook-grip would have been beneficial because the weight felt like it was "slipping" out of my hand (slipping from lack of strength, I had chalk on my hands).
OPT Training: "Complex", Weighted Dips, Weighted Pull-Ups from Chelsea Ryan on Vimeo.
5 sets:
Power Snatch x 1
Snatch Balance x 2
OHS x 3
Hang Squat Snatch x 2
rest 3 min - weight must go up per set
+
Dips - 2-3 wtd; rest 20 sec
Chin Ups - 2-3 wtd; rest 3 min x 3
(wtd = weighted; last set toughest set)
Results:
"Complex":
1. 85#
2. 90#
3. 95#
4. 105# (Fail on Hang Squat Snatch)
5. 105# (Fail on Hang Squat Snatch)
+
1. Dips @ 20# x3, Pull-ups @ 20# x3
2. Dips @ 25# x3, Pull-ups @ 25# x3
3. Dips @ 30# x3, Pull-ups @ 30# x2
My Snatch Balance and OHS felt great, but as the weight increases my squat snatch balance is unsuccessful because of poor bar placement. I feel like I am quick to get under the bar, but my grip is not wide enough, and the bar is too far out in front of me to catch it in a stable position at the bottom of the snatch. I also need to practice the "hook-grip". I hate it, it feels super uncomfortable, but in my first attempt at 105# the hook-grip would have been beneficial because the weight felt like it was "slipping" out of my hand (slipping from lack of strength, I had chalk on my hands).
OPT Training: "Complex", Weighted Dips, Weighted Pull-Ups from Chelsea Ryan on Vimeo.
Friday, March 18, 2011
1st Round of the open
AMRAP 10 min
-30 Double Unders
-15 Power snatches at 55#
I completed 6 rounds, exactly the score I was hoping for. I felt awful during the work out; my heart rate was very high, and my stomach was in knots. I need to place well in each work out of the open in order to move onto regionals. Sunday night is the deadline to submit scores for work out #1 so this is when I will be able to see how I did overall.
-30 Double Unders
-15 Power snatches at 55#
I completed 6 rounds, exactly the score I was hoping for. I felt awful during the work out; my heart rate was very high, and my stomach was in knots. I need to place well in each work out of the open in order to move onto regionals. Sunday night is the deadline to submit scores for work out #1 so this is when I will be able to see how I did overall.
Tuesday, March 8, 2011
Work Outs
March 8, 2011
Part 1:
4 min max DU's: 183
3 min max Box jump 20": 60
2 min max GHD: 42
1 min max reps powerclean 65#: 21
Part 2:
Deadlifts and strict ring dips 5x5 alt sets
DL loads: 205, 225, 235, 240, 245 (x4)
Part 3:
30 power snatches (isabel) @ 95#
then immediately
5 rounds of
-15 GHD
-6 Ring dips
-10 lateral hop burpees
snatches done at 6:27 total 21:17
March 7, 2011
a1. Strict press x1/Push Press x2/ Split Jerk x 3
a2. 10 chest to bar pull-ups
alt a1 and a2, 3 sets
set 1: 90#, ub
set 2: 100#, ub
set 3: 110#, ub
110# was a strict press pr
Wod:
1,000m row
40 wall ball (14#/10ft)
750 m row
30 wallball
500 m row
20 wall ball
250 m row
10 wallball
18:56
March 6, 2011
3x10 back squats
145, 155, 165
Part 1:
4 min max DU's: 183
3 min max Box jump 20": 60
2 min max GHD: 42
1 min max reps powerclean 65#: 21
Part 2:
Deadlifts and strict ring dips 5x5 alt sets
DL loads: 205, 225, 235, 240, 245 (x4)
Part 3:
30 power snatches (isabel) @ 95#
then immediately
5 rounds of
-15 GHD
-6 Ring dips
-10 lateral hop burpees
snatches done at 6:27 total 21:17
March 7, 2011
a1. Strict press x1/Push Press x2/ Split Jerk x 3
a2. 10 chest to bar pull-ups
alt a1 and a2, 3 sets
set 1: 90#, ub
set 2: 100#, ub
set 3: 110#, ub
110# was a strict press pr
Wod:
1,000m row
40 wall ball (14#/10ft)
750 m row
30 wallball
500 m row
20 wall ball
250 m row
10 wallball
18:56
March 6, 2011
3x10 back squats
145, 155, 165
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