180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

• 3:00 Air Dyne
• Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

• 115#
• 125#
• 130#
• 135#
• 140#
• 145#
• 150#
• 155#
• 160#
• 165# (Fail)
• 165#
• 170#
• 175#
• 180# (PR)
• 185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

• 5 x 85#
• 10 Strict Chin-ups
• 5 x 105#
• 10 Strict Chin-ups
• 5 x 115#
• 10 Strict Chin-ups
• 5 x 130#
• 10 Strict Chin-ups

Pendlay Rows

• 5 x 115#
• 5 x 135#
• 5 x 155#
• 5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

• 200m Row
• 30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

Went to the 7pm class.

Warm-up

3 Rounds

• 1:00 Bottom Squat Hold
• 15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

• 5 @ 185#
• 5 @ 225#
• 5 @ 225#
• 5 @ 265#
• 5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

• Deadlifts (225#)
• HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

• One-arm Snatches (45# DB, alternating)
• Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

• 5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
• 90s Rest

Good work to improve shoulder strength and stability.