3 rounds for time of:
10 Sand bag half moons - 25% BW
10 clapping push-ups
5 box jumps - mid-thigh

Post numbers and questions to comments." />

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USD strength & conditioning coach Stephane Rochet leading warm-up drills at the Patch/Weightlifting seminar last weekend
Tuesday April 8 2008

  • Muscle snatch - heavy single
  • Mid-hang snatch - 70% x 2 x 3
  • Tall clean + push jerk + jerk - 65% x 3 sets

3 rounds for time of:
10 Sand bag half moons - 25% BW
10 clapping push-ups
5 box jumps - mid-thigh

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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OPT 1 | 2008-04-08
400 m @ 90% x 8, 2 min b/t sets - 1:17 x 8 DL - 210 lbs x 2 x 8 - tech cathletics hopper - 3:06 42 lb sandbag, 30 inch box, clap push ups
prochargedmopar 2 | 2008-04-08
4/8/08 5 rounds for time of 8x DB SQ Power cleans 35#er's 8x clap pushups 8x clap chins M/38/172 7:11 Christine/29/115 15#db's/kneeling pushups/jump chins 11:27 Christopher/13/112 25#db's 9:51 CFkids Skills, Hop on one foot over pvc pipe Justus/M/9 R-30 L-26 Madison/F/7 R-3 L-3 Cayden/M/7 R-3 L-18 koda/M/5 R-4 L-3 Justus/M/9/"cast on right arm" 5 rounds for time of: 20x jumpovers (pvc) 8x 35# kb DL left hand 12x one arm jump chins Time: 8:34
Jason Ackerman 3 | 2008-04-08
MS - hit 130lbs. I am not sure if I am doing this perfectly. How low are you allowed to get and still consider it a Muscle Snatch? MHS - 115lbs. TC+PJ+J - 115lbs.
Greg Everett 4 | 2008-04-08
Jason - You're not getting low at all - the point of the muscle snatch is that everything moves up only - you never rebend the knees or hips to get under the bar - just use the momentum of the hip and knee extension along with the external rotation of the shoulders/arms to get the bar overhead in a fully standing position.
Jason Ackerman 5 | 2008-04-08
Thanks Greg, I was bending my knees a little bit, but not too much.
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