Spend the class working on your snatch. You have the option to do snatch, power snatch, hang snatch, or hang power snatch. If you don’t know the difference, you really need to get in today.
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Please cancel my 6am class
Wux1. + Group strength
WOD. Full snatch x2
-75 -80 -85 -90 -95
-100strugled -105 -110muscle -110m -115m
Rob Brydges. Yes 6am class !
It was like an elvis sighting this AM!
Welcome Rob! Nice seeing you!
Were you guys there ? I could see thru the sleep in my eyes.
Mobility WUx1
Burgener WU
Skill practice
20-Forever-Snatches
Hang Power Snatch
10×2 reps
15-20-25-30-35-35-40-40-40-40
Stayed at 40# because it was my first time doing snatches. I think I got the hang of them. Thanks Patrick!
800m run 3:37
First 6am class! Not too bad 🙂
Mob + WUx1
Paleo Challenge Benchmark
2K row : 9:19. Keep an average of 2:20min/500m pace. Was more consistent than I thought.
AMRAP 7mins @ 10#
3 burpees + 3 Wall balls
6 + 6
9 + 9…etc
Finished the round of 15’s for a total of 90 Reps
Thanks Daph for dragging me at the gym this AM, even if I was bitching about it lol
Awe :)! I really enjoyed doing this workout with you. We will have to do the workout again in 6 weeks together. Way to rock to beat both of your goals for this workout!!
Good work! How was that WB/burpee WOD?
My legs were really sore to begin with so it was hard for that reason. Felt it was hard to pace as you want to go ball to the wall (pun intended) since its “only” 7 mins but for me if I would of done that, I wouldn’t of been able to keep that pace to the end.
WU x 1
Burgener as group
Review and practiced the 4 types of Snatch
Squat Snatch x 3
45-55-65-75-85(PR)-90(fail)
Great class Pat.
Yay! Congrats on the pr, Corinna.
Mobility
WU x 2
Burgener Warm-up as a group
Skill practice
– Hang Power Snatch
– Power Snatch
– Hang Squat Snatch
– Snatch
WOD: 20-Forever-Snatches
– Hang Power Snatch
10 x 2 reps
20, 25, 30, 35, 40, 45, 45, 50, 50, 45
800m run with Ginette and Jackie
2 x 2 min plank holds with Jackie
Great class Patrick!
Mobility WU x 1
Burgener WU
Snatch skill practice
Practice power snatch
10 set 2 reps
start 50% up to 2 rep max
Started too low
35-40-45-50-60-65-70-75-80-90-90
Great pic Ryan. Nice low squat!
Snatch Day!
Worked on full snatch up to 65# : focused on form. Not an easy movement to land in a full squat. Fun class Patrick!
Power Snatch to 65#
I always like these “lifting days” more than I think I’m going to. It is good to take the time to concentrate on form.
Nice having you as a coach Patrick 🙂
Mobility
WUx1
Burgener WU
Squat Snatch:
35,40,45,50,50,55,55,60,60,60PR) x2
Great Class Thankx Pat
Yay! Congrats on the pr
Mob
Wux1
Group WU
Full Snatch
Got to 110fail
95 felt very comfortable
Cash out – skipping and 400m run
Mob
WU X 1
Burgener Warm up – group
Practiced 4 different snatch lifts
Hang power snatch – only up to 40 #’s – really need to practice form on these!
Mobility
Warm up x2
Group Warm up
Practiced: 4 diff. Snatch types
Work out: hang power snatch: 15, 15, 20, 20, 25, 25, 30, 30, 35, 35 ×2
Cash out: 800 meter run with Jackie and Kelly
Great coaching Patrick!
Snatch – full motion incl squat (x2)
50-65-75-85F-75-85-90-90F-95-105(x1)PR
Thanks a lot Amanda for the help today!
Mob / WU X 1
Burgener Warmup
(Squat) Snatch
X 5: 35 – 45 – 50 – 55 – 60
X 3: 65 – 70 – 75
X 2: 85 – 90
Did what I could with my gimpy wrist. Thanks Coach Amanda for the tips and corrections!
Snatch Day!
Played around with the full snatch. First time since shoulder injury in January! So every lift was a PR!
65-75-85-95-105-115-125×1-125-130-135
Felt good. No pain. Happy Kevin.
Mob/WU x 1
Group WU
Hang Squat Snatch
65-75-85-95-105-115-125-130×1-125-130×1
As much as u hate too miss a snatch day can u cancel my 6:45 I am stuck at work. Thanks
Can you please cancel Shane for 6:45. He is still in Sussex.
Mobility
WU x 1
Practiced some Toes to bar
Group mobility and burgener WU
Snatch x 2
45-50-55-55-60-65-70-65-60
Thanks for sharing the bar Gillyon!
Mobility
WU x 2
Burgener warmup (group)
Snatch Day
Power Snatches
2 x 35-40-45-45-50-50-55-60-60-45(work on technique)
Last time, I made it to 55lbs so it’s a little improvement 🙂
Mobility
Warm-up
Paleo benchmark workout
2k row –
Time: 9:34
Wod: ascending by 3s
Burpees
Wall balls (grr)
( 6 burpees on the round of 18s)
Reps: 96
Special thanks for Val for coming in early and doing this with me. Also thanks to the encouraging words from the 6 am snatchers!!!
*thumbs up*
Dont forget to mark which ball you used.
Mobility
WU x1
Paleo benchmark!
2k row – 8:15 (PR of 1:40!!!)
30 min rest
AMRAP 7 minutes
Ascending by 3s burpees/wall balls @ 10#
4 rounds + 6 burpees = 66
Thanks Amanda for the encouragement and tips on pacing for the rowing!
And awesome picture Ryan!!!!
– mob
– wu x2
Group burgener
Word: 10 sets 2x hang power snatch… (Got some tips from Kevin around the 7th set, dropped weight to work on form, still needs work)
35-40-45-50-55-65-70-70-65-65-65-65
You look like Clark Kent in the picture! 😀
mob wux1
10 to 20 min
burgener warm up
skill pratice
20 forever snatch
power snatch
20 sets 2 rep
65-65-70-70-75-75-80-80-85-90-95
Group Mobility
Group Wu
Paleo Benchmarks
Burpees 3-6-9-12-15-18-17(21)
Wallballs 3-6-9-12-15-18
Total= 143
2K Row
Time: 7:38
Just checked that’s 1 second slower then last time i am sad now 🙁 oh well the burpee wallballs were fun!
Wupx2
Group burgener
Paleo Wod
Row 10:52 (10lb wball)
Rest 15 mins
4+7 burpees
Done 🙂
5+ 7 burpees
MOB
WUx1
Wod-snatch day
Started at 50lbs worked up to 115lbs.
First time this move felt good. And a pr of 10 lbs.
Practice double unders after class.
Snatch day!
Group Mobility + WU
Burgener with 45# bar
Practiced full snatch over and over and over and….over.
65 x 5 x 3
75 x 5 x 3
80 x 3 x 3
85 x 3 x 2
90 x 3 x 2 (PR for weight and reps for full snatch)
65 x 5 x 2 (to work on form)
Biggest take away tonight: faster turnover! Feet are hitting the floor (landing) before the bar is overhead.
Awesome “coaches eye” feedback, Amanda. Thank you.
OLY
mob
WU
snatch day.. form work, form work..
45-65-85-95-95-105-115-125-135-135
these felt better and better as I went along. snatch day is a happy day!!
Mob.
WU x1
Group Burgener
Skill Practice
WOD: Hang Power Snatch
20,25,30,35,40,45,50,50,45,45
First time Snatcher.
800m run
@ MCF
Strength – Deadlift x5
225-245-265-285-305×3
WOD
AMRAP 10 min
6 Shoulder Press 85#
12 Hang Power Cleans
18 Air Squats
4 rounds + 4 SP
Cashout: 500m row –> 1:42
Mob
WUx1
Skipping 2min (6 DU streak)
Group Burgener WU
WOD: Snatches
15 – 25 – 45 – 55 – 65 – 65 – 75 – 75 – 85 – 85 – 95
These felt pretty great, can’t wait to do some more.
Mob / WU X 1
Group Lacrosse Ball practice.
Burgener Warmup
WOD: Power Snatch
10 sets of 2.
65-75-85-95-105-115-125 (then Kevin took some video of my form and coached me on it)
Dropped the weight back to 85 and worked on my technique for the rest of the class.
Thanks for the pointers and ideas Coach!
Great work 6:45 crew!
Mobility + WU X 2
Paleo Baseline Workout:
Row 2000m
Time: 8:00:9
AMRAP 7min.
perform (3)burpees + (3)nwallballs increase by 3 reps every round.
got 1 shy of 5 rounds. 15 burpees and 14 wallballes. Holy those two exercise WOD’s are so deceptively brutal. Not to mention that I really wanted to do the Snatch class!
Nice suffering with you Pete was a good time regardless.
Thanks for the push at the end Kevin.
Mobility
WU x 2
Group Warm up
Snatch Day
10 sets of 2
Hang Squat snatch
65-75-85-95-95-95-95-105-105-105
Kept my weights low to work on form
Really need to work on opening the hips.
Fun class Kevin!
Mobility
WUx1
Burgener WU
Skill practice
Snatch Day
Power Snatch/full snatch
10×2 reps
55-55-65-65-70-75-75-80-80-85-90
800m run