Snatch Ladder

9:30 KB Snatch

Warm-up

40 2 hand swings, 1 min. on 1 min. rest x 5 sets = 10 min.

Work sets

#1
1 swing, 1 high pull 6 L, 1 swing, 1 high pull 6 R, repeat 6L, repeat 6 R = 1.5 min. on, 1 min rest

#2 (video shows most of this set)
1 snatch, 1 swing L
2 snatch, 1 swing L
3 snatch, 1 swing L
4 snatch, 1 swing L, trans.
1 snatch, 1 swing R
2 snatch, 1 swing R
3 snatch, 1 swing R
4 snatch, 1 swing R, trans.
Repeat = 2min. on 1 min. rest

#3
Reverse ladder
4 snatch, 1 swing L
3 snatch, 1 swing L
2 snatch, 1 swing L
1 snatch, 1 swing L, trans.
4 snatch, 1 swing R
3 snatch, 1 swing R
2 snatch, 1 swing R
1 snatch, 1 swing R, trans.
Repeat = 2 min. on 1 min. rest

I alternated these 3 sets 4 times. All three sets took 8.5 min to complete x 4 sets = 36 min.

1 high pull, 1 snatch, 1 trans., 5 L, 5 R, 1 min. on 1 min. rest x 5 sets = 10 min.

Total WO 56 min.

AM weight 127.4
7pm 45 min. walk

Thurs. menu

coffee w/cream, coffee w/ peppermint cocoa 165 cal
oatmeal w/1/2 & 1/2 280 cal.
veg soup w/lamb and roasted butternut squash 450 cal.
large apple 120 cal.
Misc. 60 cal.
broccoli salad w/tuna, mayo and red grapes 420 cal.
caramen tea w/1tbl. 1/2 & 1/2 25 cal.

Total calories 1520

Today was a good day.