>St. Lou’s, as a father would give his children advice, so will I to you…
Remember two things always:
1) Stepping onto a high object will always be more functional than jumping on one (especially if you’re getting attacked by a bearcat, or exercising for points).
>I remember back in 1942 when I Snatched my BW for the first time. The city of Alexandria made me king for the day, and Whitey Ford let me throw the first nine pitches at a Washington Senators game (they wanted to keep my pitch count down). Nowadays BW is what these whipper-snappers are warming up with, and apparently one-and-a-half times BW is the new standard.
Luckily, my Australian adopted son, Brandon Swan, may be the first to get there (yes, he’s wearing PINK nanos).
Brandon Swan – 124kg Snatch (274#) @ 85kg:
1) EMOM for 5 minutes:
2 Clean & Jerks (full) @ 75%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks (full) @ 75%
*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
4 rounds for total working time of:
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#
*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.