Tag Archives: power snatch 1RM
08.22.20
“O brave new world that has such people in it.”-Aldous Huxley, Brave New World.
Fitness
1.power snatch 1RM in 12 min.
*compare to 03.31.20 or 12.16.19
for time:
-500m run
-40 step ups “24m “20f
-30 alternating hand dumbbell power snatch (weights to be assigned)
-20 box jumps “24m “20f
-10 hand release pushups
Performance & Sport
1.snatch 1RM in 12 min.
*compare to 03.31.20 or 08.07.19
for time:
-500m run
-40 step ups “24m “20f
-30 alternating hand dumbbell power snatch (weights to be assigned)
-20 box jumps “24m “20f
-10 hand release pushups
post times to comments
03.31.20
“…But I hope our wisdom will grow with our power, and teach us, that the less we use our power, the greater it will be.” – Thomas Jefferson
Day 15 shutdown. How was that Mandate Monday for everyone? Next week Martial Law Monday?
Which leads me to the question, how much power can a democratic government enforce until it no longer has a democracy. If one person’s freedoms end where another person’s freedom begins, what rights does the government have to stifle our freedoms based on arbitrary essential/non-essential selections.
Food, water, shelter are essential for life, as are the now famous life, liberty, and the pursuit of happiness. But what if the government says to many small business owners, “Yes, you have a skill that people are willing to pay money for, and you have worked at that skill for a decade, possibly several; to pursue your happiness, but we now find it that you can no longer do that. You do not have the money to influence us. You are not big banks, big real estate, big pharmaceuticals, big technology, or big chain businesses. Do not worry, we will say we cannot separate the medical crisis from the economic crisis, and we can do without you, but we cannot do without those who are too big to fail. This will strengthen or relationships with those big businesses, and they too will be indebted to us. If you lose your house or your business, we can offer you a “loan,” and you will be indebted to us also. Now close, or we will put you in jail and cripple you financially.”
Now, we realize that this pandemic is serious, and we do not want lives to be lost, and we want to and are doing our part to flatten the curve so this does not become more serious, But the above is some food for thought in these trying times. On a more fitness related note, check out the links below.
COVID-19
with a constantly running clock set for 15 min. perform 3 rounds of:
-1 min. max reps jumping jacks
-1 min. max reps mountain climbers
-1 min. max reps jump rope
-1 min. max reps burpees
-1 min. max reps weighted situps (hold a can, jug, or any weighted object behind your head)
Fitness
1.power snatch work to a 1RM
2.power clean work to a 1RM
with a constantly running clock set for 15 min. perform 3 rounds of:
-1 min. max reps box jumps “24m “20f
-1 min. max reps mountain climbers
-1 min. max reps double unders
-1 min. max reps burpees
-1 min. max reps weighted situps
Performance & Sport
1.snatch work to a 1RM
2.clean work to a 1RM
1 min. max reps box jumps “30m “24f
-1 min. max reps mountain climbers
-1 min. max reps double unders
-1 min. max reps burpees
-1 min. max reps weighted situps
Read:
Watch:
12.16.19
“Train yourself to let go of everything you fear to lose.”-Yoda.
This is the last week to join with us on our Fall Into Fitness Special!
Coaches Lonnie & Sam want to thank all who came to the Boxmas Party and everyone who gave us such a thoughtful gift, we appreciate all of you!
Fitness
1.power snatch work to a 1RM in 15 min.
2.power clean work to a 1RM in 15 min.
for time:
-row 500m AFAP
Performance & Sport
1.snatch off the blocks work to a 1RM in 15 min.
2.clean off the blocks work to a 1RM in 15 min.
for time:
-bike 40m/25f cal.
post loads and times to comments
10.04.19
“If you can’t accept losing, you can’t win.” – Vince Lombardi
Click here to support Iron Crab Barbell at USAPL Raw Nationals
Click here to start with us on our Fall Into Fitness Special today
Fitness
1.power snatch work to a 1RM in 18 min.
“Karen”
for time:
-150 wall ball #20m #14f
Performance & Sport
1.snatch off blocks work to a 1RM in 18 min.
every 3 min. for 12 min. perform:
-50 double unders
-max unbroken HSPU
rest the remainder of the 3 min. in each round
*score is total HSPU
post times or total reps to comments
Read:
08.07.19
“Any weight you make is better than any weight you miss.”-Greg Everett.
Fitness
1.power snatch work to a 1RM in 15 min.
2.power clean work to a 1RM in 15 min.
12-9-6 reps for time of:
-toes to bar
-cal. r/b/s/r
Performance & Sport
1.snatch work to a 1RM in 15 min.
2.clean & jerk work to a 1RM in 15 min.
every 3 min. for 12 min. perform:
-50 double unders
-max unbroken HSPU
rest the remainder of the 3 min. in each round
*score is total HSPU
post loads and times or reps to comments
06.14.19
“Your love for what you do and willingness to push yourself where others aren’t prepared to go is what will make you great.”-Laurence Shahlaei.
REMINDERS: no 11am classes today, Friday, June 14, 2019!!!!
Fitness
1.power snatch 1RM in 15 min.
AMRAP in 10 min. of:
-5 situps
-10 hand release pushups
-15 air squat
Performance & Sport
1.snatch 1RM in 15 min.
AMRAP in 10 min. of:
-5 chest to bar pullups
-10 plyo-pushups
-15 air squat
post loads and rounds & reps to comments
Mat with a solid snatch setup.
01.18.19
“Don’t ask for a lighter load, but rather for a stronger back.”-Unknown.
Fitness
1.power snatch work to a 1RM in 15 min.
*compare to 05.15.18
15-10-5 reps for time of:
-cal. row/bike/ski/run
-toes to bar
*compare to 10.18.18
Sport & Performance
1.snatch off blocks work to a 1RM in 15 min.
*compare to 10.17.18
for time:
-100 double unders
-50 overhead squat #95m #65f
-25 burpee box jump overs “24m “20f
post times to comments
Teammates yelling at you makes you do burpee box jumps faster.
05.15.18
Sport & Performance
1.snatch work to a 1RM in 15 min.*
with a constantly running clock set for 15 min. perform:
-3 min. max cal. on bike
-3 min. max reps bar muscle ups
-3 min. max cal. on rower
-3 min. max reps handstand pushups
-3 min. max reps wall ball #20m #14f
Fitness
1.power snatch work to a 1RM in 15 min.
with a constantly running clock set for 15 min perform:
-3 min. max reps toes to bar
-3 min. max reps double unders
-3 min. max reps pullups
-3 min. max reps burpee box jump overs “24m “20f
-3 min. max reps toes to bar
post loads and reps to comments
Read:
01.16.18
REMINDERS: No 11am classes today!!!!
Sport & Performance
1.take 15 min. to find a 1RM snatch off the blocks
with a constantly running clock set for 15 min. perform:
-3 min. max cal. on bike
-3 min. max reps bar muscle ups
-3 min. max cal. on rower
-3 min. max reps handstand pushups
-3 min. max reps wall ball #20m #14f
Fitness
1.take 15 min. to find a 1RM power snatch
with a constantly running clock set for 15 min perform:
-3 min. max reps toes to bar
-3 min. max reps double unders
-3 min. max reps pullups
-3 min. max reps burpee box jump overs “24m “20f
-3 min. max reps toes to bar
We heart wall ball.
Southern Maryland Strength & Conditioning's Blog 