Testify Strength & Conditioning: snatch balance

Showing posts with label snatch balance. Show all posts

Saturday 2015.09.19

Overhead squatting . . . let's get to it!

BBG (off)
OHS + Snatch Balance
5 x (2 + 1)

1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).

Strength/WL
OHS
4 x 3, 1 x 4+

Conditioning
For time:
400m Run
30 Sit-ups
30 KB Swings, 2 pd/1.5 pd
800m run
30 KB Swings, 2 pd/1.5 pd
30 Sit-ups
400m run

Compare to 2014.09.27.

Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, low flamingo or pigeon stretch for 2:00/leg.

Saturday 2015.09.12

@tmjholm push presses 155# #weightlifting #pushpress

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 3, 2015 at 5:28pm PDT

Saturday 2015.09.05

Reminder #1: We do not have class on Labor Day (Monday, 2015.09.07).

Reminder #2: The weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.

Tyler gets airborne doing clapping push-ups while Brianne does overhead reverse alternating lunges.

BBG (off)
A) OHS + Snatch Balance
5 x (2 + 1)

1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).

Strength/WL
OHS
4 x 3, 1 x 3+

Conditioning
4 rounds for time of:
400m run

Rest 2 min between rounds.

Compare to 2014.08.02.

Finale
Bar mash either your thighs or your hamstrings for 2:00/leg.

Saturday 2015.08.29

@tmjholm hits a smooth 400 x 3 on the deadlift. #liftheavy #runfast #jumphigh #specializationisforinsects #startingstrength

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 23, 2015 at 5:22pm PDT

BBG (off)
A) OHS + Snatch Balance
5 x (2 + 1)

1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).

B) Strict Pull-ups
3 x N

Strength/WL
A) OHS
4 x 3, 1 x 3+

B) Strict Pull-ups
3 x N

Conditioning
9 min AMRAP of:
10 Jumping Squats
10 Slapping Push-ups
10 Overhead Reverse Alternating Lunges, 45#/25#

Finale
Thigh or hamstring bar mash for 2:00/leg.

Thursday 2015.08.20

Trey (top photo) gets airborne with some slapping push-ups

while Noah (bottom photo) grinds out some squats.

Monday 2015.01.12

Burp-ups during "E*Trade Baby"

BBG (off)
OHS + Snatch Balance
5 x (2 + 1)

1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
Partner WOD
4 RFT, "Tosh" style:
15 Box Jumps, 24"/18"
15 Reverse Alternating OH Lunges, 45#/25#
15 Push-ups

One partner completes an entire round and then rests while the other partner completes his/her round, etc. Each partner completes 4 rounds (individually), so a total of 8 rounds are completed by the partners together. Post times to comments.

Compare to 2014.01.16.

Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the couch stretch.

Monday 2015.01.05

Box jumps mid-metcon

BBG (off)
OHS + Snatch Balance
5 x (2 + 1)

1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).

Saturday 12/27/14

Brianne front squats

BBG (off)
Snatch Balance
3-3-3-3-3

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
21-15-9 reps for time of:
Deadlift, 275#/185#
Burpees

For scaling the deadlift, a good guideline is to choose a weight at which you can get 21 in a row (i.e., complete the first round unbroken).

Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 5:00 of mobbing - your choice.

Monday 10/20/14

Christine and the kipping pull-up

BBG (off)
Snatch Balance
3-3-2-2-2

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
10 min AMRAP of:
10 Power Cleans, 135#/95#
10 Burpees

Compare to 10/21/13.

Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, do the low flamingo stretch for 2:00/leg.

Monday 10/13/14

Rowdy knocks out some burpees during "Air Force WOD."

BBG (off)
Snatch Balance
3-3-3-3

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 04/14/14.

Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, spiderman lunge for 2:00/leg.

Saturday 10/04/14

We were feeling kind of black and blue that day . . .

BGG (off)
Snatch Balance
3-3-3-3

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
3 rounds for time of:
400m run (from old gym)
21 KB Swings, 1.5 pd/1 pd
21 Push-ups

Compare to 10/05/13.

Finale
Accumulate 2:00 on your hands - handstand walking, handstand, dip support, ring dip support, L-sit - your choice.

Saturday 09/27/14

About to start some wall balls

BBG (off)
Snatch Balance
2-2-2-2-2

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
For time:
400m Run
30 Sit-ups
30 KB Swings, 2 pd/1.5 pd
800m run
30 KB Swings, 2 pd/1.5 pd
30 Sit-ups
400m run

Finale
3 options (pick the one that needs the most improvement):

3 ME handstand walks
Accumulate 2:00 in a handstand
50 Double-unders

Thursday 09/18/14

From our "breakfast-farewell-for-Kiley" at HyVee . . . good food with some

awesome people. Don't worry - Kiley is still around . . . and she still eats breakfast.

BBG (off)
Snatch Balance
2-2-2-2-2

Click here for a description and video demonstration of the snatch balance.

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
10:00 AMRAP of:
3 Power Cleans, 135#/95#
1 round of "Cindy" (5 pull-ups, 10 push-ups, and 15 squats)
(Courtesy of CFFB)

Compare to 09/30/13.

Finale
3 options:

Accumulate 1:00 in a handstand - free-standing or against a wall, but if against a wall, you must wall walk into the handstand. Choose option 1 if you cannot get completely vertical - you'll accumulate 1:00 in an angled wall walk position.
3 ME (Max Effort) handstand holds (free-standing)
3 ME (Max Effort) handstand walks (for distance)

Saturday 08/11/12

Skill Work
Precision Jumps

Snatch Balance (15 min)
3-3-3

"Tim"
For time:
400m Walking Lunges

Finale: 2 min per leg in spiderman lunge

Joanne locks out a deadlift

07/09/12

Monday 03/05/12

Skill Work
Snatch-related

OHS + Snatch Balance
4 x (2 + 2)

This means you will do 2 OHS and then 2 snatch balances - then set the bar down. That is 1 set of "2 + 2" - you will do 4 sets in all.

Keep the weights relatively light - we're working on a consistent and solid receiving position for the snatch.

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to 07/29/10.

Finale: 2 min per leg in the couch stretch

Lori finishing the thruster.

02/23/12

Thursday 11/04/10

10 min to work up to a heavy snatch balance

"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).

A tabata interval is 20 seconds of work followed by 10 seconds of rest - this is repeated 8 times for a total of 4 minutes. So . . . 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture. In this WOD, record your lowest interval from each exercise and add them to get your score. For example, suppose your workout looked something like this:

Pull-ups: 5-4-3-2-2-2-3-1 Lowest: 1
Push-ups: 10-8-8-7-6-6-4-4 Lowest: 4
Sit-ups: 12-11-11-6-4-4-5-5 Lowest: 4
Squats: 12-12-12-10-10-8-7-7 Lowest: 7

Your score would be 1 + 4 + 4 + 7 = 16. Consistency is key.

Lori N and Lois

10/27/10

Thursday 07/08/10

Skill Work
Snatch-related

OHS + Snatch Balance
4 x 2 + 2

This means you will do 2 OHS and then 2 snatch balances - then set the bar down. That is 1 set of "2 + 2" - you will do 4 sets in all.

Keep the weights relatively light - we're working on a consistent and solid receiving position for the snatch.

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to 11/25/09.

Darin getting some air

07/07/10

Testify Strength & Conditioning