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Workout of the Day – Friday July 19th, 2019 “Scarface”

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Strength

Snatch (3X2)

3 Sets of 3: Pausing Snatch Pulls

3 Sets of 3: Snatch High Pulls

3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

Percentages (all based off 1RM Snatch):

Pausing Snatch Pulls – 70-75-80%

Snatch High Pulls – 50-55-60%

Snatch Complex – 50-55-60%

Pausing Snatch Pulls – Pausing at the knee for a single full second, this lift finishes with an aggressive extension through the floor with out arms staying long (no pull).

Snatch High Pulls – Also taken from the ground, but now without a pause at the knee. In this motion, we do bend the elbows high to the outside, keeping the bar close to the body. Aim is to have the bar rise to about heart level.

Snatch Complex – Finishing our primer with three sets at moderately light loads to piece the full primer together.

Record last complex weight.

Overhead Squat (1X10)

Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.

Metcon

Scarface (Time)

For total time:

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees
Stimulus wise, we are looking for the following criteria for each snatch barbell:

1st Weight – A weight we could cycle for 8 reps unbroken if we went for it.

2nd Weight – A weight we could cycle for 12 reps unbroken if we went for it.

3rd Weight – A weight we could cycle for 16+ reps unbroken if we went for it.