Tag: muscle snatch

60 Day Lifting Challenge – Week 1 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Yesterday was a rest day. Went oven to Kevin’s garage after 6pm to lift tonight.

Warm-up

  • Jumping Jacks
  • PVC work
  • 15# Snatch Positions

Muscle Snatches

  • 4×45#
  • 2×75#
  • 3x2x85#
  • 2x2x95#
  • 2×105#

Muscle Cleans

  • 3×75#
  • 3×105#
  • 3x3x125#
  • 3×135#
  • 3×145#

I think these muscle movements are really helping my turnover. Bumped the weights up a couple notches from the other day and still felt good on these.

Snatches

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 4x1x160#

I was going to do the last 4 singles with 165#, but 155# felt bad, so I stuck to 160#. Stopped thinking in the last couple of reps and was much better. The last rep felt the best of the day.

Back Squats

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

First set at 290# was ugly, especially the 2nd rep. Second set too! Stopped thinking and nailed the 3rd set.

Seated Good Mornings

  • 5×155#
  • 5×175#
  • 5×185#
  • 2x5x195#

Have never done this much volume with them. Will probably be feeling them tomorrow.

60 Day Lifting Challenge – Week 1 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In to Survival Fitness at 10am. Took about 2 hours total with my warm-up.

Warm-up

  • 2:00 Air Dyne
  • PVC Pass-thrus
  • Banded OH Stretch (purple bands)

Wow, I was out of breath after the AD. Being sick really fucks up training.

Muscle Snatches

From 2 positions for each rep, above knee and below knee (Demo).

  • Warmed up with 2×45# and 2x2x75#
  • 2x3x95#
  • 3x3x85#

95# didn’t feel terrible, but it was a bit much and losing the technique aspect, so I dropped down.

Muscle Cleans

From 2 positions for each rep, above knee and below knee (Demo).

  • Warmed up with 2×75#, 2x2x105#
  • 5x2x125#

125# was pretty ideal here.

Turned out both of these muscle movements were supposed to be from the floor, not according to the demo videos they sent. I was thinking it was turning out to be a shit load of reps!

Snatches

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×150#
  • 4x1x160#

Made every lift and felt pretty good.

Front Squats

  • 2×95#
  • 2×215#
  • 2×250#
  • 3x2x265#

This was a new way of doing squats for me. Big jump and not much warm-up! Felt really heavy after not squatting since Tuesday.

A Hike and Olympic Lifting

I didn’t end up golfing this morning because I went back to test out some new golf irons. After I was done, I headed straight to Piestewa Peak for a hike. I had to park in the farthest parking lot from the trail head, so the total distance was 2.85 miles, which I completed in 1:11:07.

There wasn’t an Olympic lifting class at CrossFit Full Strength last week because of the Super Bowl, but it was back on the schedule today, so I made sure to get there. After doing a 500m warm-up on the rower, we worked on transfer skills and strength for them.

First we started with hanging muscle snatches. Nothing too complex, but I had to work on keeping the bar close to my body on the way up and not starting the move with a dip of the shoulders and body. The weight quickly got heavy, but I guess that’s why it’s called a muscle snatch. I think I got up to 95#.

The next thing we did was heaving snatch balance into a receiving position, followed up by an overhead squat. The OH squat is an awkward movement to get the hang of. I have trouble keeping it locked out, back behind my head, and still make sure I’m pushing up on the bar. I started rocking a few times, but think I was getting better. Got up to 95# again doing these.

Finally at the end, we worked on a slow jerk movement. Starting in the rack position, we’d go up on to our toes and pause the bar at our forehead for a second or two. Then from there we’d concentrate on dropping below the bar into the split jerk. I have a tendency to split too wide with my feet. We started with just the 45# bar, but as I added weight I felt that it helped me to keep the split smaller. I only worked up to 85# on these because we did a lot with the bar and were concentrating on the split portion more than anything else.

I really like going to these Oly classes because they are really slow paced with a lot of instruction from Johnny. They are really helping me out during the strength work and WODs of regular classes.

After I got home I worked on DUs for awhile. I did better than I’ve been doing in class, but still a struggle.