Snatch Deadlift

Vary Your Pull-ups

Morning 8am session in the garage to catch up on some of the Monday programming.

Warm-up

2 Sets

5s of StrongFit Tricep & Bicep Openers (8#)
10 Back Squats (45-135#)
8/8 Landmine Rows (45-55#)
20s L-hang (supinated grip)

Strength

E3M – 6 Sets

11 Back Squats (185#)
8/8 Landmine Rows (65#)

Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.

Gymnastics

6 Sets

20s Pull-ups
30s Rest

Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.

Rested to catch my breath and then did Crossover Symmetry Plyo.

Went to the 5:30 class at CrossFit Intuition.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row

Weightlifting

2 Snatch 3-Position Deadlifts + 2 Snatches + 2 OHS

45#
75#
95#
115#

Snatches

2×135#
2×145#
2×155#
2×165#
2×175#
2×185#
2×195#

All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.

Gymnastics

Max Diamond Push-ups
2:00 Rest
3 sets
- @ 50% of max
- 2:00 Rest

Got 40 and did drop sets with 20. All reps with chest touching diamond.

Conditioning

10-8-6-4-2 Burpees
400m Run

Did the burpees outside which makes the run a little short. Took me 10:07.

Of course I’m going to ROMWOD. 🙂

Morn & Eve

Legs seem to be a little tired this morning. At around 9am I went out in the garage to get in some strength work I missed yesterday.

Warm-up

2 Sets

5s of StrongFit Tricep & Bicep Openers (8#)
10 Back Squats (45-135)
30s Bar Hang (supinated)
30s Front Leaning Rest (rings)

It’s much harder to hang with that reverse grip. I had my feet touching the ground some because I was inside my power rack which is shorter. FLR (think plank) on the rings is a different feel. Tried to rotate my wrists out to put the shoulder in more external rotation.

Strength

E3M – 6 Sets

10 Back Squats (185#)
10/10 Kroc Rows (50# DB)

These squats are getting rough. A few more weeks before we start putting some real weight back on the bar. I don’t know why I thought I needed to go an extra 2 reps per side with the Kroc rows since the dumbbell was only 3# lighter than the kettlebell I’ve been using at the gym.

6 Sets

20s Push-ups
30s Rest

Didn’t want to game it, but did a little bit, leaving 2-3 seconds in the first 3 rounds. I got 20-20-17-17-14-13 for a 101 total.

Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 PVC Pass-thrus
- 20 Push-ups
- 10 Band Pull-aparts (green)
- 20 Mountain Climbers

I was feeling the fatigue in the push-ups after this morning.

Weightlifting

2 3-position Snatch DL + 1 Snatch + 1 Hang Snatch

45#
75#
95#
115#

Snatch + Hang Snatch

125#
135#
145#
155#
165#
175#

Not sure if I’ve done 175 from the hang before. Definitely tough as the 2nd rep in the complex. Called a win there and stripped the bar.

Gymnastics

Max Pull-ups
2:00 Rest
3 Sets
- 40-50% of Max
- 2:00 Rest

Had to go with a regular kip due to my shoulder still and holy shit they are so much slower than butterfly. Wore gymnastics grips and for some reason the bar was really rubbing on the inside of my first finger down that whole side to the crease of the thumb. More on the right hand than on the left. Don’t remember feeling that before, but wonder if had anything to do with wearing the grips. Made it to 26 reps for a 5 rep PR actually. Shows I never really test these that my PR of 21 was during Fran. I did 23 unbroken butterfly chest-to-bar pull-ups a few months ago so I know 26 isn’t up to par for me. Did 3 drop sets of 13 unbroken. I can tell I haven’t been doing pull-ups because this was much harder than it should have been at those numbers.

Conditioning

4:00 AMRAP

Burpee Box Jump Overs (24″)

Started out at a pretty good pace getting about 14 in the first minute. Slowed a bit in minutes 2-3 and then turned up the pace in the final minute for 47 total reps. When I got into the last 30 seconds I really started to quicken the box over and drop into the next burpee. Didn’t want to do that too early and burn out.

Finished with Crossover Symmetry Iron Scap and will ROMWOD.

Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

10×45#
5×135#
5×205#
5×245#
5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

3x40kg
3x60kg
3x80kg
3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

2x60kg
2x65kg
2x70kg
2x75kg

Not as hard on the grip, but I feel awkward doing these.

Snatch

3x40kg
2x60kg
1x75kg
1x80kg
1x85kg
1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

Buy-in: 8 Rounds (4 each)
- 40′ OH Plate Carry (35-45-45-45#)
- 40′ Run
Start Clock…
- 4 Rounds
  - 16 HSPU
  - 16 Ring Dips
  - 16 Pull-ups
- 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.

Almost Done

In to the gym at 9am for a squat session. Warmed up with 100 walking lunges.

Back Squat

10×45#
5×135#
4×225#
4×265#
4×290#
4×310#
4×325#
4×340# (PR)

Reps felt really good even though my legs are feeling trashed. Last set was a grind, but solid. I’m thrilled with the improvements I’m seeing in my squat positions. Didn’t have any forward lean at all when it got heavy. Ankles, knees, and leg muscles really starting to feel all of the volume though. One more day!

Didn’t have time to get in my bench accessory work so took the rest before class started.

Weightlifting

Worked on snatch stuff with complexes. Combination of 3 position pause snatch deadlifts, snatch pulls, power snatches, and an OHS here and there. Weights were 45-75-95-115-125-147#.

Conditioning

21-15-9
- Deadlifts (225#)
- Push Press (95#)
75 Wall Balls (20#, 10′)

It was “Diane” but I just got stitches out of my head on Thursday so bouncing on my head isn’t a good idea yet. The push presses were a good substitute and that weight allowed me to go unbroken with some hurt. A heavier weight would have been more comparable to HSPU, but that’s ok. I did the deadlifts unbroken too. Finished the 9s in 4:10. Going into the wall balls was a bit of a surprise with dead arms. I did 3 reps and dropped the ball to rest. Got to 10, then lets of 10 until finishing with 13-12. Total time was 9:49, which is pretty damn slow for wall balls.

30 In The Hole

Took a complete rest day yesterday, even from the squat holds. I did do Crossover Symmetry Recovery though since I hadn’t done it on Friday. Got in some squat holds this morning and then took the sled around the neighborhood.

1.43 miles in 29:13 with 70# on the 25# sled.

Did Crossover Symmetry Activation and then hit up the Survival Fitness Barbell Club in the afternoon for some lifting. Did a 3:00 squat hold and some other stretching.

Snatch Deadlifts

Several sets of 3×75#
2x2x105#
2x2x135#
2x2x165#
5x2x195#

In between sets starting at 105# I was doing 30s overhead holds with the 15# training bar. I started off trying to do some snatch grip presses, but they were bothering my shoulder.

Back Squats

10×135#
5×205#
3×235#
5x7x255#

Second pick from Smolov. Wasn’t too bad. Legs felt fresh after the rest day. One more 3 minute squat hold shortly after finishing my sets.

5 Rounds NFT

10 Weighted GHD Sit-ups (holding 15-15-25-25-25 pound plate)
1:00 Bottom Squat Hold

Knocked out the CS Recovery at home and finished off my first 30 minute day of squat holds with a 4:00 one.

3 Days of Back Squats

Can feel a deep soreness in my hamstrings, especially easing out of bed over the edge of the mattress.

Warm-up

Various footwork drills.

OLY

Cleans

2×135#
2×165#
2×185#
5x2x205#

Snatch Deadlifts

3x2x205#

Didn’t have a lot of time and didn’t have straps so didn’t stop at the positions like I normally do.

Strength

Back Squats

5×205#
3×245#
4×280#
1×300#
4×280#
1×310#
4×280#
1×325#

Disappointed to have the strength program keep changing all the time. 😦 Was looking forward to seeing progress with the 5×3. This series was fun though. Was my third day in a row of back squats and wasn’t that tough to get through. I bet all of the squat holds are helping a lot.

Conditioning

8:00 AMRAP

10 Burpees
10 Pistols
10 GHD Sit-ups

Finally have a real GHD at Survival Fitness now! Matt brought his in from home. I did completed 4+20.

2014-04-28-ghds

Mobility & Skills

5:00 Bottom Squat Hold
6:00 EMOM of 50 DU
5:00 Bottom Squat Hold

Too many screw ups on dubs, but puts me at 808 for the final week of my Double Under Challenge, so 700 left to go before Saturday.

Last Page

Feeling pretty good. Upper abs were sore last night, but not really feeling much of anything anywhere on the body this morning.

Warm-up

Jumping Jacks
Mountain Climbers
Butt Kicks
Air Squats

Accessory

14:00 EMOM

5x 3-Position Snatch Deadlifts (1″, knee, power, knee, 1″)
30s Hollow Hold on Feet & Hands

Image from The Outlaw Way's 140416 Post — Image from The Outlaw Way’s 140416 Post

I expected the hollow holds to be much more difficult than they were. I used straps for the deads, with 115# for 3 sets, 135# for 3 sets, and 165# for the last set.

Conditioning

50-40-30-20-10 Goblet Squats (35# KB)
25-20-15-10-5 Box Jumps (24″)

Finished in 11:05. Hell of a leg burn. Low back pumped up too.

Midline

3×20 Hip Extensions (on Roman Chair)

With that, I’ve filled up a full Field Notes with training logs. I think I started using that one last summer. Time to turn the page on a new one.

Going to see Joe, a chiropractor I know from the gym. Will see if he maybe comes up with something different to try for my shoulder. I’ve been giving it solid rest for two and a half weeks now and used it very little the 6 weeks before that. I want to be able to do all movements again! Falling behind.

Short Test Thursday

Back to the 9am class today. It just has a different vibe. I like working out in the mornings.

Warm-up

4 Rounds

15s Air Squats
15s Zombie Kicks
15s Mountain Climbers
15s Arm Circles

Snatch Positions

I worked on the positions of setup, an inch off the floor, above the knee, and pockets (power) with the 3-position snatch deadlifts. Did several reps along with holds at each position with each weight. Used lifting straps too. Went 45-95-135-165-185-195-215.

MAX Unbroken DU (3:00)

I screwed up after 29 took a break, calmed myself down and then went crazy! Was feeling a little fatigued when I got in the 60-70 range, but got a second wind somehow and fell into a better rhythm. Blew past 100 reps (my old PR) and ended up with 139. BOOM!! Got an instant headache after that. There was probably a minute or so left on the clock but there was no I was beating that.

Conditioning

21-15-9

Front Squats (95#)
Burpees

Broke up the set of 15 front squats into 8-7, did everything else unbroken, and pushed hard through the 9 burpees. Took me 4:26.

Back Felt Good with Deadlifts

Went over to Survival Fitness Bay City for open gym at 4. Legs are sore from getting back into squatting.

Warm-up

Bottom Squat Holds
3×20 Band Pulls (red)
Various stretching

3 Position Snatch Deadlifts

Did some reps with 65#, 95#, 135#, and 185#. Getting better with the positions. If I keep at it, hopefully it’ll be automatic when I can get back to the lifts.

Strength

Deadlifts

5×185#
5×225#
5×275#
5×315#
5×335#
5×365#
E2M 10:00 – 3×365#

Felt good. No issues with my back.

Front Squats

5×135#
5:00 EMOM – 5×185#

Might as well call it a metcon! I was out of breath and had a nice sweat worked up.

Conditioning

4 Rounds

400m Run
15 Burpee Box Jumps (24″)

I really need to work on some running intervals. First run felt good, but when my heart rate shoots up I just can’t hold a pace. Was able to speed through the last round of burpee box jumps at a good pace though. Finished in 14:25.

I walked 400m to cool down and took a few more minutes of rest.

300 DU – Took me 6:13! Not very good.

60 Day Lifting Challenge – Week 8 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over and lifted at 5. I can really feel the CS Plyo from yesterday in my shoulders and those good mornings in my hamstrings.

Warm-up

Crossover Symmetry Activation
Handstand Holds
45# Snatch Positions
2x2x75# Snatch

Snatch

2×100#
2×120#
2×140#
1×150#
1×160#
Fx170#
Fx180#
1×180#
2xFx190#
1×190#
Fx195#
Fx200#
4xFx205#

Not a very good day as you can see by all of the misses. I think this is only the 3rd time I hit 190#, so that felt good. I did get 205# in a high pull before giving up on the first rep and then had it overhead the next 3 reps, just couldn’t get it stabilized in position. If I was able to PR today, that was going to be the end of the snatch in the program for me. Looks like I need to give it a go again next week when I’m rested. Third consecutive day of lifting isn’t that conducive to setting a PR, but I’ll take the mental win of knowing I can get the weight overhead no problem.

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
1×205#
1×215#
1×235#

Was feeling pretty good until the 235#. I didn’t get me elbows up under quick enough, so it was a struggle to stand it up with my arms supporting a lot of the weight. Then I just had nothing left for the jerk and missed it.

Front Squat

2×185#
2×215#
2×250#
2×265#
2×275#
2×280#

I missed the last rep again! The first rep felt pretty fast, so I thought I had it.

2×210#
2×235#
2x2x250#

Damn that was heavy! Instead of doing 5x2x190 from the program I went with the weights Kevin had programmed for Alex. Maybe that’ll be the difference for my snatch next week!

Was supposed to do a 10 minute EMOM of 30 unbroken double unders, but I don’t need to bury myself. I need some rest! I’m going to make some adjustments to the program to lighten the load for days 4 and 5 since I’m going to max my C&J on Monday instead of doing both lifts next Thursday like they have set. No way I’d have enough in the tank to go for C&J after snatches.