Hangin’ Snatch

Got to the gym at 10 and warmed up with Crossover Symmetry Activation.

Back Squat


  • 6×45#
  • 6×135
  • 3×205
  • 3×255
  • 7x3x285

Felt solid. Wore the belt for the 7 working sets.

Hang Snatch (above knee)

Pause 2 seconds above knee and 2 seconds in OHS.

  • 3x20kg
  • 3×40
  • 3×50
  • 2×55
  • 1×60
  • 1×65
  • 1×70
  • 1×75
  • 1×80
  • 1×85
  • 1×88
  • 1×90

Happy to not miss any of these this week. I was a bit toe-sy on the last couple, but saved them. Pretty sure the last two were both PRs from the hang.

Snatch Lift Off

  • 2x105kg
  • 2×110
  • 3x2x115

No straps and used a hook grip for all sets. These are tougher on my grip than anything else.

Finished up with Crossover Symmetry Iron Scap and was out of there in about 90 minutes. Was nice to have done the push presses last night.

After the Michigan game I laced up my shoes and hit the pavement.

Aerobic Capacity – Aerobic Threshold

  • 35:00 Easy Aerobic Run
    • 8x40s Fast Surges

I did the surges every 4 minutes starting at 3:00. Took me a few to settle in and then I started to notice my body naturally adjusting. I’d slow more after each surge for maybe 30-60 seconds, but then as my heart rate recovered my pace picked back up without me concentrating on doing it. Pretty cool actually. I went a total of 3.72 miles and then walked just over a half mile back to the house.

I’ll do a 21 min ROMWOD tonight, which completes 5 weeks.