I was planning to rest through the day and hit up the WOD tonight, but then I got up this morning and was feeling good. The leg workout from Tuesday never really hit me hard. So I went in at 9am to get in my workout, with the plans to go for a hike or golf tomorrow.
Warm-up
2 Rounds
- 10 PVC Pass-thrus
- 10 PVC OHS w/ 3-2-X-2 Tempo
- 10s Tri/Shoulder Stretch w/ PVC behind back
- 10 PVC Sotts Press
1x Burgener Warm-up with an unloaded barbell
Strength
5 Rounds
- 1 Full Snatch
- 4 OHS w/ 3-2-X-2 Tempo
Considering the shoulder burn I got doing tempo OHS with the PVC, I knew this was going to be a world of hurt. Started out really light with 65#, then went 75#, 85#, 100#, and 110#. The last 2 reps were kind of wobbly at the top, but my midline and legs were tight. Anything heavier probably wouldn’t have gone for 4 reps. That’s a long time to be holding the load overhead. If you think about it, it’s about 2 seconds for the full snatch and getting set for the OHS, then 8 seconds for each rep, which totals a good 34 seconds or more. Emily kept yelling at me to really push my knees out going down into the OHS, so that was a big concentration point for me to work on today. For the full snatches I really tried to focus on getting full hip extension, especially being lighter weights.
WOD
4 Rounds
- 10 Hang Power Snatch (95#)
- 200m Run
- 25 Chest-to-deck Push-ups
- 250m Row
Fun one. I did the first 10 snatches unbroken, then 7-3, 7-3, and unbroken again in the 4th round. Should have fought to go unbroken each round. My push-ups weren’t too bad today due to having 3-4 minutes between each set. I finished in 16:42.
Nick Momrik's Fitness Logs 