12.26.13 "1RM Snatch and Clean&Jerk"

December 25, 2013
Tommy always working at 110%!!!

Tommy always working at 110%!!!

 

A-Sull big PR's this week!!!

A-Sull big PR’s this week!!!

FITNESS

Snatch Ladder
EMOTM 10 Minutes
work up to a 1 Rep Max Snatch
Start at about 60% of your 1RM and add 5-10lbs every minute

Clean and Jerk Ladder
Every :90seconds for 15 minutes
Clean and Jerk Ladder
start at 60% 1RM and add 5-10lbs per round

The goal of both ladders is to reach a NEW 1REP MAX

COMPETITION

OLY
EMOTM 10 Minutes – 10 sets
1 Snatch (floor) + 1 Hang Snatch (below the knee)
start at 60% 1RM and add 5-10lbs per round

Every :90seconds for 15 minutes – 10 sets
1 Clean (floor) + 1 Hang Clean (below the knee)
start at 60% 1RM and add 5-10lbs per round

Strength
EVERY 2 Minutes for 14 Minutes – 7 sets
High Bar Back Squat
start at 60% of 1RM and add 10-20lbs per round

EXTRA CREDIT

1. AMRAP 5 Minutes BURPEES – try and break 100 reps
2. 3×20 weighted back extensions (25-45#)

Comments

comments

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  1. Almen Reply

    No Pr on Snatch Hit 145 first try
    Clean&Jerk Pr 190, Went for 200 failed
    Have to work on Split Jerk

  2. Josh.O Reply

    Every snatch was successful until i attempted 195#
    my last successful one was 185 for the day, just 10# shy of my PR.

    Clean and jerk 235# PR match

  3. scott henriques Reply

    snatch (full) successful 95#
    clean (full) & jerk-successful – 135# new c&j pr. up 20#
    $out- 104 burpees in 5 min

  4. neon joe Reply

    2position snatch up to 125# . 2position clean 195# successful got205# from ground not from hang but its a PR sweet. Backsquat up to 230#. Cash out 85 burpees in 5 min.

  5. KellyG. Reply

    Snatch 80#
    Clean and jerk 115# pr (clean 10# pr/ jerk 20# pr)
    Back extensions 15# 3×20
    5 mins of burpees (94)

  6. Tyler white Reply

    ~”Squat Snatch Ladder”~
    185 .5~ 0R~ 187 .5#…..
    ~”Clean and Jerk Ladder”~
    220# On the clean then proceeded the jerk into my jaw…..

    “ROW”
    3000 METERS…. 1000 meters was on the fish game on the rower,my score was 510.

    “GHD”
    25-with 20lbs ball
    25-regular
    200 sit-ups
    core cult wit the blue band
    Plank with plates switching hands for 20 sec for 6 rounds.

    50-strict pull-ups
    250-Pushups

    Burpees 5 min
    80 reps

  7. big joe Reply

    170 snatch PR. 215 clean and Jerk PR, 225 got the clean but tweaked my wrist decided against the jerk.

  8. Big Sexy Reply

    2 Pos Snatch – 175 x 2, 185 x1
    2 Pos C&J – 215 x 2, 225 x 1
    HBBS – up to 295 x 2

    Amrap 5
    Burpees – 97

  9. Reale Deal Reply

    First day back after the flu and bronchitis wiped me out for a week.
    No PR on the snatch 75# but did PR on the clean and jerk at 110#. Failed a bunch of times at 115# when my body just gave up. Not bad for feeling so weak!

  10. Joshua Jordan Reply

    Snatch: 135 (PR)
    Clean and Jerk: 205 (PR)
    Burpees: 68

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