Back Squats & Snatches

Friday 21.8.15

Strength:

  • “1-1-1-1-1” Back Squat

Working up to a heavy single, increasing the load each set. 

Accessory Work: 

  • 3×8 Good Mornings
  • 3×10 Barbell Box Step Ups

**increase** on last week. 

METCON: 

For Time: “8min cap”

  • 9 Burpee Box Jumps 24/20″
  • 9 Snatches 45/30kg
  • 12 Burpee Box Jumps 24/20″
  • 12 Snatches 45/30kg
  • 15 Burpee Box Jumps 24/20″
  • 15 Snatches 24/20″

*Scale weight & height appropriately. Yes!! they are squat snatches, you shouldn’t have to ask. 

Post loads & times to comments below.

    Karl Buchhorn

  • tim says:

    A) 120,130,140,150kg new 1RM (up 5kg)
    B) 50kg GM, struggled with 40kg step up, went back to barbell
    C) Didn’t finish the first round. Dropped 2 or 3 snatches for every 1 that I caught. Epic mental fail

  • Fee says:

    A: Worked up to 85kg – felt good, but not going near the 1RM.
    B: 30kg – this was tough
    C: legs turned to lead in the first round of burpee box jumps. I would like to do this on fresh legs as it seemed good, I just couldn’t move my legs this morning!

  • Lex says:

    A. worked up to 70kg, which is a 7.5kg PR, hooray. Also fun watching Sare and Elle kill it.
    B. Did these at 25kg, didn’t have time for the last round of step ups.
    C. Got 9 snatches into the round of 12. In saying that I had the mobility of a brick today so they were power snatches (sorry coaches!)

  • Amanda C says:

    It has been a very busy week for me, so I was just happy to make it into the gym and dialed my effort back a bit.
    A. 45, 55, 65, 70, 75 (7 kg under PB)
    B. 25kg for good mornings
    C. First snatch into the round of 12 with 18kg.

  • Ivan L says:

    A. 120, 125, 130, fail at 136 then ran out of time. Not sure if I could get the 136 on a second attempt. Probably not.
    B.50kg GM, 40kg step up. 5kg down on last week. A little tired in the legs this week. Honest.
    C. 3/15 snatches. Looks like I’m not alone in feeling pretty sluggish in the legs today. I was actually fairly happy with my mobility and technique, but my legs and hips resented every time I asked them to stand up again.

  • Elaine says:

    A: 45, 55, 60,62.5, 65 (failed the first time then got it second time around 2.5kgs off my PB)
    B: 35kg for GMs and 20kgs for the step ups (right leg only heel on the left is still sore)
    C: Did this at 25kgs and scaled to burpees (my heel is not liking any impact at the moment) was going to power snatch these but a full snatch didn’t impact the heel so went with that. Got to 7/15 burpees.

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