Wednesday 19.8: Snatch, S2o, Pull-ups, Box

Wednesday. Emom x 8min: 2 hang squat snatch @ 50k. Intervals, every 2:00, for 14min, perform 5 s2o (50kg), 10 pull-ups, 15 box.

Today was actually planned to be a clean day but I took those extra cleans yesterday with a great end result so this left some room for snatches. It was an emom workout ahead of me, then quick intervals to get heart beat up and feel miserable (of course in a good way) =)

Snatch.

• Every minute on the minute x 8 minutes
• 2 hang squat snatch @ 50kg

It's been some time since snatching last time. Probably didn't do any of them during Smolov, at least not squat snatches. I'm looking to have better hip mobility for snatches in the future due to all the squatting lately. Today I didn't get these on camera. There were tons of people at the gym and I didn't dare to tape this emom with all the people at the weightlifting platforms.

I feel like hang snatches are better on the spot compared to pulling from the ground. The timing is better and I can hit the barbell on my hips rather than my thighs. Which usually happens when pulling all the way from the floor. These hang snatches were from above knee.

These were decent lifts. I believe I jumped a little too much in front and my legs went a bit too wide on catching the bar but other than that they were quite okay. One missed lift on the last or second last set. That's because the bar stayed front too much. The weight was not the issue though. I took a double right after that. Good to have some snatches in the books! I'm planning to hit these maybe twice a week in the future. I just need more practice on these.

Intervals. Each set was 54-55 seconds

• Every 2:00, perform the following sequence:
• 5 shoulder-to-overhead, 50kg
• 10 pull-ups
• 15 box jumps
• Put all in effort on each interval, then rest for remainder of the 2 minutes

Great one! The weight should have easily been 60kg but elbows are not in full condition. Had to take it light. All the sets took me 54-55 seconds to complete. The idea was to put 100% effort ton each set. No need to shake hands or legs between movements because it was going to be a short interval. Rip through the jerks, then get rid of the barbell and hop on to the pull-up bar. Finally a good bunch of box jumps. Everything was naturally going to be unbroken. Otherwise the programming would have been a little off.

Rounds 3-7

My plan was to hit this for 10 minutes, that is 5 rounds. This started to kick in at about round 3, and I decided at the 4th round to continue up to a total of 7 rounds. Jerks were the easiest part of this one. Their purpose was just to fatigue the shoulder at least a bit so the pull-ups wouldn't be as easy. 60kg would have been a great weight for this. Combination of jerks at that weight plus pull-ups are a nasty combination, and always worth training for. My legs were on fire at the end of the intervals. These intervals where you have a pre-determined rest period are great.