Monday 07.17.2023

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Grant maximizes timing and efficiency via checking his HR between barbell bounces… meanwhile Nikki and Alex do work, YESSSSS!!!!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Power Snatch
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.

7 Rounds on the :90 seconds of

Snatch x 3-3-2-2-1-1-1
(Climbing weight as able)


Begin weight @50% to 60% or heavier of a Power Snatch rep record to begin working weight set progressions.
The Snatch moves through a full squat receiving position; the Power Snatch is received in the Power Position.
Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position and additionally correct mechanics of the hip to get under the weight.
Working sets should be touch and go for today, barbell cycling emphasis review.

Post scores to comments.

Complete 10 Rounds for time vs. a 15:00 time cap
3 x Power Snatch (135/95lbs)
3 x Burpees

Notes: Scale the weight as needed to permit touch and go reps and maintain integrity on targeting sub ‘time cap’ results. Benchmark “Ingrid” has a reference date of 11.09.2022 linked HERE.

Post scores to comments.

Samy Daghir

1 thought on “Monday 07.17.2023”

  1. Impact/Focus: Power Snatch

    09:02 x 75lbs

    Notes: impact focus wanna go higher no 5lbs tho but did last rep full clean to make up for it… 75lbs mighta been too light but doing the two 25s was too much for me at this time.. slowly but surely


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