Tuesday 170718

Mayhem Daily Wod – 211113

Mayhem Daily Wod - 211113
Mayhem Burgener Strength 2 Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squat + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets 1 Pause Power Snatch *straight into* Overhead Squat + 1 Snatch + 1 Snatch Balance x 4 Sets @65-80% 1RM Snatch 3 Snatch Pull x 3 Sets @93-98% 1RM Snatch 3 Snatch Deadlift x 3 Sets @105-110% 1RM Snatch 3 Sets 10 Straight Leg Deadlift 10 Double Dumbbell Row
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Mayhem Daily Wod – 211120

Mayhem Daily Wod - 211120
Mayhem Burgener Strength 2 Muscle Snatch + 2 Snatch Push Press + 2 OHS + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets 1 Pause Power Snatch straight into OHS + 1 Snatch + 1 Snatch Balance x 4 sets @65-80% of 1RM Snatch 3 Snatch Pull x 3 sets @93-98%of 1RM Snatch 3 Snatch Grip Deadlift x 4 sets @105-110%of 1RM Snatch
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Regionals 12.5

Snatch Ladder1 Snatch (155/105 lb)1 Snatch (165/115 lb)1 Snatch (175/125 lb)1 Snatch (185/130 lb)1 Snatch (195/135 lb)1 Snatch (205/140 lb)1 Snatch (215/145 lb)1 Snatch (225/150 lb)1 Snatch (235/155 lb)1 Snatch (245/160 lb)1 Snatch (255/165 lb)1 Snatch (265/170 lb)1 Snatch (275/175 lb)1 Snatch (285/180 lb)1 Snatch (295/185 lb)20 Double Unders before each Snatch
Snatch Ladder
1 Snatch (155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
1 Snatch (205/140 lb)
1 Snatch (215/145 lb)
1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
1 Snatch (265/170 lb)
1 Snatch (275/175 lb)
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
20 Double Unders before each Snatch

Saturday 231209

Saturday 231209

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch

10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches

For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.

Post load to comments.

Goal: Technical practice and application. Percentages are based on your best power snatch.

Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.

When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.

At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.

Athletes cannot drop the bar between their power snatch and hang squat snatch.

Scaling:

Intermediate option:
Intermediate athletes can perform this workout as prescribed.

Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch

From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches

Resources:
The Hang Power Snatch
“What Is a Snatch?”

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