by Mark Divine
Ballistic
Nov 1 2011 in Workouts by Mark Divine
Baseline: ROM drills. 3 rounds: run 400M, 10 x Pull-up, 10 x Wall ball, 10 x K B swing (55/35)
Work Capacity: AMRAP 30 minutes:
- 6 x Hang Power Snatch
- 9 x Overhead Squat
- 12 x Box Jump
Durability: 4 mile timed run. Active Stretch or yoga
Equipment: Pull-up wall ball, KB, Oly set, box jump. Train hard and stay safe. –Mark Divine
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What are the weights and the height of the box?
Height is normally a 24″ box, the weights I normally take 80% of the 3 rep max of each and use that for the 30 mins
That sounds like a lot to do an AMRAP with Scott. I’m pretty sure it’s probably 95lbs for both snatch and OHS on this one.
Do you do a snatch into an oh squat on the hang power snatch?
95 or 115 would be a reasonable weight. Hang power snatch means start from above the knees and snatch it staying above parallel. Meaning your knees don’t go below parallel. Below parallel would be a squat snatch.
With the AMRAP being 30 minutes, I almost want to say it could be 75# like it was a few weeks ago. I guess it all depends. I for one, after Halloween night, may stick to 75#
i say go crazy and do 135#, for hang power snatch you still generate momentum by dropping your hips so if you can i say go heavier. Anyway looks fun cant wait to suffer through this.
I used 75# for the santch and OH squat, was still killer! Thanks
115 for hang cleans and 95 for overhead was really good!