Monday 190415

General Warm-up

W/ PVC Pipe:

10 Front Back Hip Swings/leg

20 Pass-Thrus

10 OHS w/ pause in bottom


Snatch Technique work reminders*

“1st Pull”: set up with hips down and chest up, flat back and bar pulled close to the body, the hips and shoulders elevate at the same rate, not one faster than the other.

“2nd Pull”: once the bar is past the knees, now the shoulders and head begin moving up and back as the hips open up quickly towards the bar. Still keep the bar close.

 “3rd Pull”: Hips scoop the bar explosively as we begin to shrug the shoulders and explode in to “triple extension”

“Turnover”: elbows high, bar close, and we use the bar to pull our bodies/hips down under the bar as we aggressively press in to the bar to the receiving position.


3 rounds w/ PVC, training bar, or empty bar:

5 Muscle Snatches

5 Low Hang Power Snatches

5 Low Hang Squat Snatches



10:00 Clock

1 Pause Power Snatch + 1 Low Hang Squat Snatch (or if needed, 1 Pause PS + 1 LHPS + 1 OHS)

*Starting from ground, pause with bar just below knee, then finish pull. Use the pause to check and make sure hips are not raising too quickly out of set up

Take 6-8 sets – gradually build as long as technique is sharp!


Workout Of The Day

Work through 3-4 sets of the following:


A1. Front Foot Elevated RNT Reverse Lunge

            w/ 3s lower; 8-10 reps/leg; rest :45s

A2. Double DB Bent Over Row

            w/ 3s hold at top, 3s lower; 6-8 reps; rest :45s

A3. Hollow Hold

            :15-:30s; rest 1:00-2:00 before next set





Snatch technique expands this week to start working from the floor again. From the set up position, begin pulling the bar from the floor, pause just below the knee for a count, then finish the Power Snatch. Then, lower to the hips and complete a Low Hang Squat Snatch.


Functional Bodybuilding cycles progress slightly from last week. Similar movement patterns with slight variations. These will be non-scored sessions. They are simply to make you better, not to compete.



5:00 Walk outside




EMOM x 12

:10s Row/Bike Hard - :50s rest

Crossfit Enhance