Tag: muscle snatch

15.1 Eve

Had a chiropractor appointment in the afternoon, so went to the 5:30 class. Was there early so started early. I did Crossover Symmetry Activation to get started.

Weightlifting

Muscle Snatch

  • 5x20kg
  • 5x34kg
  • 3x40kg
  • 3x50kg

Power Snatch

  • 3x60kg
  • 3x70kg
  • 5x2x75kg
  • 5x1x80kg

I did the set of 60 as touch-n-go, but dropped the rest. For the doubles with 75 I was going about every minute and probably close to that for the singles with 80 too, but wasn’t paying as much attention to the clock.

Conditioning

5 Rounds

  • 6 Evil Wheels
  • 7 Power Snatches (95#)
  • 8 Burpees

This was programmed with OHS, but still not squatting so I substituted the snatches and did them all unbroken. Finished in 7:56. Evil wheels are slow for me because of my length and reach.

10-20-30-20-10

  • DU
  • Sit-ups

My double unders are hot! Wasn’t close to missing any. Finished in 4:06. Probably would have been a good day for an “Annie” PR.

Strength

Bench Press

  • 10×45#
  • 4×95#
  • 4×135#
  • 4×165#
  • 4×185#
  • 6x4x205

Second week of the bench program. Stayed a little conservative with a 10#, when it said to do 10-15#. Felt good. May make a bigger jump next week.

Can’t wait for the big 15.1 announcement tomorrow! Will probably do an easy 20 minute row before watching it at the gym.

Strict Morning

Low back is still pretty spiced up from the back squats. That weight vest walk wiped me out yesterday. In bed by 10 and got over 9 hours of sleep. Out in the garage at 9am.

Conditioning

Air Dyne (AD2)

  • 17:00 @ 80% of 10:00 pace (68-70rpm)

Kept a consistent pace and went 9.34km.

Gymnastics

8 Rounds

  • 3 Strict HSPU
  • 3 Strict C2B Pull-ups
  • 3 Strict Ring Dips
  • 6 GHD Sit-ups (parallel)
  • 6 Back Extensions

Tried to pick rep counts that wouldn’t kill me and nailed them pretty well. The handstand push-ups were the only thing that were close to failing. Didn’t want to stress the back by touching the ground on the GHD sit-ups. Walked from station to station and kept moving. Finished in 13:09. Good way to get in some strict work with a decent heart rate pumping.

Had a chiropractor appointment at 4, so went to the 4:30 class after. We warmed up with some bottom squat hold, shoulder pass-thrus, PVC snatch progressions, etc.

Weightlifting

  • 5 Muscle Snatch (45#)
  • 5 Muscle Snatch (95#)
  • 3 Muscle Snatch (115#)
  • 2 Power Snatch (135#)
  • 2×2 Power Snatch (155#)

I was just not feeling it after the 135# kind of lit up my low back. Made me not commit to the lifts because I was a little scared.

6:00 EMOM

  • 3 Power Snatch

Coming to class, I planned to go with 155#, but because I felt off, I figured I’d use 135#. Started feeling good with TnG, so after 2 rounds I bumped up to 145# for the next 3 rounds, and then went 150# for the final round. All touch-n-go reps. Felt good too! Confidence can be such a weird thing with the lifts.

Conditioning

3 Rounds

  • 1:00 Sit-up
  • 1:00 Burpee
  • 1:00 Row (cal)
  • 1:00 Slam Ball (20#)
  • 1:00 Thruster (75#)
  • 1:00 Rest

I got 107-108-97 for reps. Not entirely sure that last round is correct because I kind of lost my thought process during the burpees. Felt like I might have made up some reps in the later movements, so if anything the count is low. No biggie.

Since missed out on most of the plank work, I got some it at night.

3 Rounds

  • MAX Plank Hold
  • 3:00 Rest

I did them on my hands with arms extended for a change of pace and so it would work the wrists. Went 3:15, 2:15, and 2:15. Damn, it’s a different ball game on your hand; wrists and shoulders really start to burn.

Gettin’ Bar Muscle-ups

Quad is a fired up again after the squats last night. 😦 I was in before the 9am class to get in some rowing and bar muscle-ups.

Row

  • 14:00 @ 5k pace (1:57)

Was on pace until I took off my hoodie, which sent my average up to 1:58.5. Got it back down to 1:57.7 by the end so should have been pretty close during actual rowing time. Crazy what 10-15 seconds can do. Went 3,569 meters.

Gymnastics

E90S for 12:00 (8 sets)

  • 2 Bar MU

I did 2 singles in the second round because my hands were sweaty and I was going to fall off the bar. Chalked up the rest of the way and had no problems. Decided to go for it in the last round and got 5! I’ve never attempted 3 before. Stopped because it felt like my thumbs were going to peel off. These are definitely a different feel from ring muscle-ups. Less energy used, but much harder on the hands.

We did some light stretching and shoulder warm-up to start class.

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Power Snatch

  • 3×115#
  • 2×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#

Definitely wasn’t going to get down into the squat with any today. It was hard enough just getting into the setup position without favoring the left side too much. More than happy to hit 185 on basically one leg.

Conditioning

10:00 EMOM

  • 3 Power Snatch (115#)
  • 3 OHS (115#)

All touch-n-go reps. The overhead squats were definitely a challenge with the leg.

Midline

Tabata Mash-up 5x

  • Hollow Hold
  • Plank
  • Russian Twist (45# plate)

Plus a bonus 20s of Russian Twists at the end. The hollow holds got pretty rough since I just did all those hollow rocks last night.

Reverse Hypers

3 Sets

  • 10×210#

Figured it would be good to do some after the squats last night and OHS in the workout. All that in about 90 minutes. That’s enough for today.

Patient Deadlifts

Definitely feeling a little beat from all of those ball slams. In for the 9am class.

Warm-up

  • 3 Rounds
    • 300m Row
    • 10 Reverse Hypers (210#)
  • 20 Speed Toe Touches
  • 20 Jumping Jacks
  • 20 Air Squats
  • Arm stretching

Strength

Deadlift

  • 5×135#
  • 5×225#
  • 5×275#
  • 5×315#
  • 5×345#
  • 5×365#
  • 5×395#
  • 5×425#

Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.

Screen Shot 2015-01-22 at 11.06.32 AM

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Cruised through these by only doing 6 per round.

10:00 EMOM

  • Odds: 10 Thrusters (95#)
  • Evens: 8-10 C2B Pull-ups

In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.

Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.

Garage time at night!

Air Dyne (AD2)

  • 15:00 @ 80% of 10:00 max pace (65 rpm)

Should have averaged over that rpm goal. Totaled 7.94 kilometers.

OLY

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

8:00 EMOM

  • 5 Power Snatches (115#)

The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.

Explosive

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 5 Box Jumps (24″, 20# vest)

I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.

Bench Day

Went to the 9am again. Lats are still sore and I bet the muscle-up pulldowns have something to do with that.

Strength

Bench Press

  • 10×45#
  • 5×115#
  • 5×165#
  • 5×195#
  • 5×210#
  • 5×220#
  • 3x8x195#

We worked up to a heavy set of 5 and then did some drop sets. Was supposed to be around 85% as a guide, but I went heavier since I didn’t hit what I wanted to in the final set. Perfect weight because I might have missed if I had gone much heavier.

Accessory

4 Sets

  • 5 Pendlay Rows (165#)

Didn’t go crazy with these today. Focused on speed and quality reps.

Conditioning

8:00 AMRAP

  • 5 OHS (95#)
  • 10 Over the Bar Burpees

First round was done in 45-50 seconds and then everything got progressively slower. Finished 6 rounds plus the overhead squats and 8 of the burpees. I was not expecting my legs to feel like jello, but must be from the squats last night. They started burning pretty good about halfway through the workout.

Night garage session again. I’m really enjoying these.

Warm-up

Did 1,500m on the Ski Erg in 6:57.5.

Weightlifting

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

E90S for 12 Sets

  • 5 Power Snatch (115#)

Originally planned for 6-8 sets, but was feeling it. All touch-n-go reps on every set.

Midline

4 Sets

  • 10 Weighted GHD Sit-ups (20#)

Could feel my low back working on these too.

No Rest Monday

I was going to rest today but felt like doing something. So I went in at night to lift. Warmed up with an easy 500m Row and some bottom squat hold.

Weightlifting

  • 5 Muscle Snatch (20kg)
  • 5 Snatch Press (20kg)
  • 5 Muscle Snatch (40kg)
  • 5 Snatch Press (40kg)
  • 3 Muscle Snatch (50kg)
  • 3 Snatch Press (50kg)
  • 2 Snatch (60kg)
  • 2 Snatch (65kg)
  • 2 Snatch (70kg)
  • 2 Snatch (75kg)
  • 2 Snatch (80kg)
  • 1 + Fail Snatch (85kg)
  • Fail Snatch (87kg)
  • 1 Snatch (87kg)
  • 1 Snatch (89kg)
  • 1 Snatch (91kg)
  • Fail Snatch (91kg)
  • Fail Snatch (91kg)

Felt pretty good. I’ve only done 200+ pounds a handful of times and hit it on the first try, so I’ll take that. The 89kg was a really solid lift from the feel of it.

Warmed up my shoulders a little more with some shoulder presses:

  • 10×45#
  • 5×95#
  • 4×115#
  • 4×135#

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Press (150#)
  • 2-1-2-1-2-1-2-1 HSPU
    • 2s: 2 Kipping HSPU
    • 1s: 1 Deficit Kipping HSPU (4″)

Damn that was rough. Definitely hit the perfect limit with 8 sets because the last rep of my last set was a grind.

Show Up

Went in for the 5:30pm class. Started with some bottom squat hold and stretching.

Warm-up

  • 5 Shoulder Press (45#)
  • 8 Front Squats (45#)
  • 5 Shoulder Press (95#)
  • 8 Front Squats (95#)
  • 5 Push Press (135#)
  • 8 Front Squats (135#)

Strength

12:00 EMOM

  • Odds: 4 Push Press (185#)
  • Evens: 8 Front Squats (185#)

Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.

Accessory

3 Sets

  • 10/10 Kroc Rows (62# KB)
  • 10 Ring Push-ups

Conditioning

5:00 AMRAP

  • 8 KB Snatches (44#)
  • 10 Sumo Deadlifts (44# KB)
  • 12 Wall Balls (20#, 10′)

* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.

I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.

Walked 200m outside since it was so nice out. After class I stayed for some extra work.

Weightlifting

  • 5 Hang Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 Hang Muscle Snatches (65#)
  • 5 Snatch Presses (65#)
  • 5 Hang Muscle Snatches (75#)
  • 5 Snatch Presses (75#)
  • 5 Hang Muscle Snatches (85#)
  • 5 Snatch Presses (85#)
  • 5 Hang Muscle Snatches (95#)
  • 5 Snatch Presses (95#)

I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.

Back

Reverse Hyper

  • 3x10x230#

Could feel my back tight from the class so figured these were a good idea.

I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.

Running the Show

I got to CFi a little after 8 to hit some stuff on my own. Kevin has been out-of-town so I ran the 9am class for him. I did Crossover Symmetry Activation and then got after it.

Gymnastics

5:00 AMRAP

  • 3 Strict Pull-ups
  • 3 Strict Ring Dips

Was a fun was to get in some reps without taking all day. I got 10 rounds.

Weightlifting

  • 5×45# Muscle Snatch
  • 3×75# Muscle Snatch
  • 3×95# Muscle Snatch
  • 2×115# Snatch
  • 2×135# Snatch
  • 2×155# Snatch
  • 1×165# Snatch
  • 1×175# Snatch
  • 4x1x185# Snatch

Felt so money today! No misses. It was one of those days where I would have loved to keep going, but class time was starting, so I had to end it.

I didn’t do the warm-up with class (already plenty warm) or really the skill work of double unders either because I was trying to help people out with them. I warmed up a couple of quick shoulder press sets with 6×95# and 6×115#.

Strength

6 Rounds (Every 1:20, alternating)

  • 6 Shoulder Press (130#)
  • 6/6 Kroc Rows (62# KB)

I missed a set of Kroc Rows in the middle when I was screwing with the music.

Conditioning

4:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 10 T2B

Rest 2:00 & Repeat

I got 3+15 and 3+12. All wall balls were unbroken sets. I think I did my first set of toes to bar unbroken and then 6-4 for all of the others. Should try to push myself more with those. Grip on the bar felt good with them today.

High & Heavy

Not feeling very energized this morning, but in for the 9am at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Band Pulls & Pass Thrus
  • 20 Air Squats
  • Shoulder Press
    • 5×45#
    • 5×95#
    • 3×115#
    • 3×135#

XWOD

  • 3-3-3-3-3-3-3-3 Shoulder Press (150#)
  • 2-1-2-1-2-1-2-1 Wall Balls
    • 2s: 20# MB to 13′ target
    • 1s: 25# Slam Ball to 13′ target

That’s a new 3RM on my shoulder press again and for 8 sets! Took some getting used to throwing the 25# ball so high, but was getting the last couple.

Conditioning

2 Rounds

  • 2:00 AMRAP
    • 10 Burpees
    • 10 Box Jumps (24″)
  • 1:00 Rest
  • 2:00 AMRAP
    • 10 Goblet Squats (53# KB)
    • 10 Russian KBS (53# KB)
  • 1:00 Rest

All GO in these little AMRAPs. I went unbroken through everything, never having the kettlebell touch the ground. I got 2+5, 3+11, 2+3, and 3+8, so only fell off the pace a little the second time through.

Midline

3 Rounds NFT

  • 20 Russian Twists (53# KB)
  • 20 Sit-ups

Hit an afternoon snatch session in the garage. Warmed up with

  • 5×45# Muscle Snatch
  • 5×45# Snatch Press
  • 5×45# OHS
  • 3×75# Muscle Snatch
  • 3×75# Snatch Press
  • 3×75# OHS
  • 3×95# Power Snatch

Then I did a little complex of:

  • Power from floor w/ 2s pause at knee
  • Squat from hang at knee

I started at 115# and went up 5# at a time until I hit 160, so 10 sets.

Then I was planning to do an EMOM with a double squat snatch with 165#. Missed the second attempt in the first minute and then missed another attempt at it. So I started over. 🙂

10:00 EMOM

  • 2×155# Squat Snatch

I had one miss on the 2nd rep in round 6 but took a breath, concentrated, and hit a second make right after the miss. From that point on I really had to focus. My thoughts were on being explosive through the second pull and finishing strong to punch the bar overhead. I think a lot of my misses are because I’m not aggressive with the bar at the end and I lose tension.

Walked about a half mile after.

Pain Travels

Left calf is still really sore, but I’m able to move around on it, so that’s a good sign. Went to CFi at 9 for some lifting. Started out with Crossover Symmetry Activation and some snatch positioning with an empty bar.

Muscle Snatches

  • 2×75#
  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#

Snatches

  • 1×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • 1×170#
  • 1×180#
  • 1×190#
  • 1×175#
  • Fx185#
  • 1×185#
  • Fx195#
  • Fx195#

Figured I’d try out some waves today. I guess I’d count the first 6 lifts as one big wave since it wasn’t a drop, so didn’t have a miss until the middle of the last wave. Getting the bar plenty high enough as usual. Called it a day after 3 misses. Glad to have hit 185 a couple of times and 190 once. Calf didn’t seem to affect anything.

http://www.youtube.com/watch?v=6VOykHRtLTk

Front Squats

Warmed up with 5×135# and 3×205#. Then did the following sets every 2 minutes.

  • 2×240#
  • 2×255#
  • 2×270#
  • 1×290#
  • 1×295#
  • 1×295#
  • 1×285#
  • 1×285#

Harder than it should have been, which is why I didn’t keep going with 295#. Calf didn’t hold me back here either.

Went back for the 5:30 class. My low back started acting up again this afternoon. 😦

Warm-up

  • Bottom Squat Hold
  • 40 Mountain Climbers
  • PVC Pass-thrus

Skill

I tried a few bar muscle-ups and got up there on the first one. Need to work the skill soon like I’ve been doing on the rings.
3 Rounds NFT

  • 4 Wall Walks + 20s Handstand Hold
  • 2 Rope Climbs (13′)

Those wall walks are so deceiving. Always end up breathing hard after a couple of them.

Conditioning

4 Rounds

  • 10 OHS (95#)
  • 10 Pull-ups
  • 20 Sit-ups

I have my butterfly down now! No problem getting all of the pull-ups. The EMOM work on muscle-ups and chest-to-bar pull-ups must be helping a ton. Finished in 6:07 with everything unbroken. Sit-ups got slow though.

More Skill

4 x Wall Walk + Handstand Hold each time

We all did it together. He had us go for a max hold on the last one and I got around 1:30 before I bailed.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

The hollow holds were not easy after coming right out of a long handstand hold!

Cool Down

2k Row

Nice and easy, keeping pace under 2:10/500m. Finished in 8:28.