Snatch Pulls, Weighted Pull ups & Bradshaw with a buddy

29.1.2015

A: Snatch Complex

1 Snatch grip deadlift + 3 snatch pulls + 1 hang snatch

B: 1rm weight pull up/chin up

C: “Bradshaw with a buddy”

20min AMRAP (alternating rounds)

RX:

  • 3 HSPU
  • 6 Deadlifts 100/70kg
  • 12 pull ups
  • 24 Double Unders

FF:

  • 3 HSPU/Push up
  • 6 Deadlifts 75/45kg
  • 12 Pull ups/ring rows
  • 24 double unders or singles

Post loads, rounds and reps and training notes to the comment section below.

  • A: 20kg. That felt easy on the first 2 parts of the complex, but going overhead I knew that was enough today.
    B: I actually tried a massive band today. Tried and failed. lol But I’m pleased I got up and tried it as that always freaks me out for some reason. Anyway, scaled to Ring Rows instead.
    C: Knee Pushups, 30kg lifts, Ring Rows and Singles for me. Worked with Liv and I think we got 8 rounds, plus I got 4 Ring Rows into the next.

  • Kathleen says:

    A: Worked up to 40kg. Gotta focus on pulls being closer to my body and being more aggressive with my snatch!
    B: 20kg pronated grip pull up. Did this the other week with a 20kg vest so mixed it up with a DB between my feet – not sure if either is more difficult?
    C: Worked with KJ and we managed 8 rounds rx and then we broke (I ripped and KJ’s back got cranky), so we did the next 4 rounds with some substituted movements.
    Felt good to move this morning!

  • David N says:

    A: Snatch Complex: 42kg. I was landing on my toes a lot in the snatch but I think 45kg is a good possibilty next time.
    B: Pullups: It was either 13kg or 15kg. I was using the vest and a dumbell.
    C: FF: I did 5 of the 11 rounds with HSPU, 80kg DL, Pullups, Singles

  • A. 70kg.. Taking it easy on my shoulder
    B. 20kg dumbbell
    C. Worked with Matt W. 9 rounds something. did 48 single skips not DUs

  • TessaW says:

    A: Worked up to 55kg. Tried for 60 and failed in the bottom of the hang snatch. Pretty close!
    B: Had a fun workout with Bec Manning and her perfect kipping haha. Rx except for HSPU – I started with at least 1-2 each round, but finished it off with a push up or two as I’ve never done them on just the ab mat. Pretty happy to get a least a few with no bumper plates under!

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