Weightlifting Wednesday!
OPEN/PERFORMANCE
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single
FITNESS
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Power Snatch + OHS – Build to a Heavy Single
The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed, balance, coordination, etc.). This is why it is difficult to learn, yet so satisfying to improve upon. Picking something up from the ground and putting it overhead explosively is a basic human movement. Doing it efficiently requires practice in many different positions. Today, the overhead squat will help us lock down the positioning we are looking to receive our snatches in and the snatch balance adds speed to this positioning before we put it all together in the squat snatch.
Post scores to comments.
Box Brief
***Save the Date – Ladies’ Night – May 6th!***
OPEN/PERFORMANCE
Overhead Squat – 95# PR (5# PR)
Snatch Balance – 70# PR (15# PR)
Squat Snatch – 80# PR (15# PR)
Observations:
– OHS – Need to improve technique (practice balance, build confidence, build shoulder strength)
– SB – Definitely better, need to continue to build confidence in having heavy weight above my head, lock arms at all times
– SS – Need to improve technique. Follow all positions right, get bar closer to my hips before explosive squat snatch part
CTM part:
1. Push Press – 4×6 @65
2. Upper Body Accessory – Modified to 3 sets
– 5 parallel bar dips, using box and DB like video shows
– 10 ring rows using a box like video shows
Sit-ups work:
– 3×15 sit-ups hugging a 12# med ball
– planks in between sets
– finished with parallel planks and parallel sit-up planks
DU practice
*Rest day tomorrow*
3 PRs.. one day. Not bad!!! Good job Ana!
omg so. much. fitness. Ana! Great work!
BS 215#
DL 230#
CL 135#
All *PR*!!
95
85
85
Keep it up Anne! So many improvements these last few months!!
WW
Awesome day! Tons of prs
OHS 125# – 5# pr
Snatch balance – 105# pr
Squat snatch – 100# 5# pr
CTM:
1. 3×8 unilateral db press 20# (each side)
3×30 second hOllow rocks
2. Push Press – 4×6 @75
3. Upper Body Accessory
5 rounds
– 10 parallel bar dips, using box
– 10 ring rows feet on floor
4. Optimus Prime
Amrap 7
Wallballs
*every minute starting at 0, 7 DL at 155#
I got 15,12,12,12,12,12,14 wb=89
DL slow but UB
PRs all around! Boom 💥
Overhead Squat : 100# (30# PR)
Snatch Balance : 70# (PR)
Squat snatch : 80# ( 15# PR)
All the PRs!!! Nice work Tracey 👍
Ohs – 125
Squat balance – 125
Squat snatch – 95
Overhead Squat- 110# (5#PR) didn’t try to go heavier probably could’ve gotten 115 at least
Snatch balance- 65# really worked in technique here vs. weight
Squat snatch- 75# which we’ll call a PR since I’ve never tested it 💃