Weak today and improving the Snatch

Lower back really tired from yesterdays workout. Dunno why but guess it has to do with using a barbell in the Conditioning and perhaps the Pause Snatch.

A: Jerk 2 x 60, 70, 80, 90, 100, 110, 1×120, 125, 130F, 130F, GAH WTF¤%¤&¤%&%¤!, 100, 110, 115, 120, 125, 130, 135, 137.5F

Re-ramping for the win. Did the 100-120 in 3mins. 135kg however is 10kg below max, lacked power and back strength which I think is due to the high rep front squatting yesterday. Anyway not so angry since the re-ramp made me get more quality reps in.

B: Ladder 5 kg increase every 90s: Power Snatch Pause at knee + Hang Power Snatch Knee + 2 Snatch PP

40kg – 80kg

C: Hang Snatch High Pull 60kg x 3 x 3set for quality.


4 rounds RPE 7
6 Strict HSPU as much ROM as possible, inside 90x60cm box
6 Strict pronated WPU as heavy as possible
Run 400m
Rest 90s

Then immediately

4 rounds RPE 7
8 HSPU inside 90x60cm box (kip is ok)
8 pronated CTB (kip is ok)
Run 400m
Rest 90s

Part 1: HSPU: 20kg+10kg plate, WPU: 18kg, round time 2:55

Part 2: Unbroken, round time 2:30

Running is so much harder than rowing. Had to pace hard to not get RPE 9.



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