Tuesday, August 19, 2008

Day two- new skills

Here is the workout for today. There are two new exercises that you guys have not done before. The muscle snatch and the tall clean. These exercises are complimentary exercises to the snatch and clean, and are worked to add strength to those exercises. You guys will need to go to www.cathletics.com and look up the videos for these exercises, as I will be at the range still, and not able to show you guys the exercises. http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=2&exerciseID=150 is the link for the tall clean, and http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=2&exerciseID=96 is the link for the muscle snatch. Other than those, you guys know the rest.


Muscle snatch - heavy single

Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

Make sure you guys go to the website I posted above or hit those link for the exercise explanations and videos. If the links are not working, just go to www.cathletics.com and go to the exercise demo link, and look under weightlifting, and click the links for the tall clean and the muscle snatch. You guys will have no problem figuring out how to do the lifts by watching the links. If you cant get to the links, a muscle snatch is where you start out down over the bar in your normal snatch grip. You snatch up the weight, but the third pull is completed by "muscleing" up the bar to the overhead position- this builds strength in that transitional position. The tall clean is basically started in the hang, and then perform a standing clean. You go right from the hang, and drop into a snappy squat clean. Stand up, and finish the lift. On the muscle snatch, you will work up to a weight that you can do only once, so you will do a few reps until you move the weight up to a heavy single. Its up to you how many it takes to get to that heavy single weight. With the tall cleans complex, you will do 2 sets of four of a tall clean, immediately followed by a push press, immediately followed by a push jerk. 50% of what you can clean. Then follow that up with the metcon WOD that is posted after. Post your weights and times to comments as always. Have a great workout, and make sure you get some practice or stick work in before you start the muscle snatches and tall cleans, and watch the videos!

4 comments:

Anonymous said...

For the Snatch Press
145lbs
For the Tall Clean Press Snatch
135lbs

Mini WOD
7:04

Good workout the lifts were a little awkward but still good felt good after.

Anonymous said...

Great workout, liked these movements today. Can definitely feel my strength improving, which is really what my body needs.

Muscle snatch - heavy single
PULLED OFF 120LBS FOR THIS ONE, VERY PLEASED ON THIS ONE

Tall clean + push press + push jerk - 50% (of clean) x 2 x 4
95LBS FOR ALL ROUNDS ON THIS ONE,

Mini WOD - 7:30

Anonymous said...

Another great new workout. Feel like we did the Muscle Snatch wrong with the muscle portion over the head. I did 115 lbs for this exercise.
Did 95lbs for the tall clean- pusk press- push jerk.

Mini WOD: completed in 6:53

st8we said...

Muscle snatch - worked from 3 x 95 lbs, up to 125 for a heavy single, going up by 10# per set. Great transitional exercise for building strength in the third pull of the snatch.

Tall Clean PP PJ x 2 x 4
135/135

Worked on speed going from the rack to the clean. Good speed and form on the PP and PJ.

3 rounds for time of:

10l/10r OHKB swings (red bell)
20 GHS situps
5 box jumps (medium sized box)

Time was 8:01

Cardio is lacking a little bit here lately.