Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Strength Squat Snatch 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges …
Tag Archives: muscle-snatch
Saturday 08.24.24
Warm-Up A) 4 Rounds – 2min of work each round (rest remaining time): 15 Calorie Row 10 Overhead Lunges, with an empty bar 5 Overhead Squats, with an empty bar B) 3 Rounds with an empty bar: 4 Muscle Snatches 4 Overhead Squats 4 Snatches, from Mid Shin Strength Snatch 2 Snatches Every Minute on …
Wednesday 08.14.24
Warm-Up A) Every Minute on the Minute for 5 min: 100m Row 5 Jumping Squats B)3 Rounds with an empty bar: 4 Muscle Snatches 4 Overhead Squats 4 Hang Snatches Strength Snatch 2 Snatches Every Minute on the Minute for 12 min Objective: build to a weight that is challenging but leaves room for the …
Tuesday 08.06.24
Warm-Up A) 3 Rounds 2min of work each round (rest remaining time): 200m Row 10 Shoulder Rolls, with a PVC pipe 5 Snatch Balance, with a PVC pipe B) 3 Rounds with an empty bar: 3 Muscle Snatches, above the knee 3 Muscle Snatches, below the knee 3 Muscle Snatches, mid shin 3 Snatch Balances …
Saturday 08.03.24
Warm-Up A) 3 Rounds: 100m Row (sprint) 8 Dumbbell Snatch, 40lb/20lb – Rest 30 sec 16 Sit-Ups 13 Lunges – Rest 30 sect B) 3 Rounds with an empty bar: 3 Overhead Squats 3 Muscle Snatches Strength Snatch 2 Snatches every minute on the minute for 12 minutes Objective: build to a weight that is …
Saturday 07.27.24
Warm-Up A) 1 Round: 20 Calorie Row 20 Kettlebell Swings, 15 Calorie Row 15 Kettlebell Swings 10 Calorie Row 10 Kettlebell Swings B) 3 Rounds: Start with an empty bar 4 Muscle Snatches 3 Power Snatches 2 Overhead Squats 1 Snatches Add weight and repeat Strength 1 Power Snatch + 1 Squat Snatch 1 set …
Tuesday 07.16.24
Warm-Up A) 2 Rounds: 100m Run 10 Dumbbell Snatch 10 Dumbbell Step-Ups 100m Row B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @RPE 6 1 set @RPE 7 2 sets @ RPE 8 Strength Tip Objective: build …
Monday 07.08.24
Warm-Up A) 200m Run 10 Dumbbell Power Cleans 10 Dumbbell Step-Ups 10 Wall Balls B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 1 set @ RPE7 1 set @ RPE8x2 Strength Tip Objective: build to …
Thursday 07.04.24
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 2 sets @ RPE7 Strength Tip Objective: build to an RPE of 7 for 2 sets at the complex listed. …
Saturday 06.29.24
Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE …
Monday 06.17.24
Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets 2 @ RPE8x3 …
Friday 06.07.24
Warm-Up A) 2 Rounds: 10 Step-Ups 10 Ring Rows B) 3 Rounds of: 10 Muscle Snatches, below the knee with an empty bar 10 Overhead Squats Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength Snatch 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 x 2 sets Strength Tip Objective: …