Snatch Deadlift

60 Day Lifting Challenge – Week 7 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Woke up feeling really beat up. Could it have been simple from moving the heavier day 5 up? Lifted solo just after 11. I work Nano 3.0s for the entire session today since the lifts were not squat variants. Could really tell the difference in setup positioning.

Warm-up

Crossover Symmetry Activation
3 Sets of MAX Unbroken DU
10×45# Shoulder Press

Went 62, 50, and 73 on the double unders.

Split Press

2×95#
2×105#
2×115#
2×125#
2x2x130#
2×135#
2×140#

Power Snatch from Below Knee

2×100#
2×120#
2×140#
4x1x150#

Power Clean from Below Knee

2×135#
2×155#
2×180#
4x1x190#

Lifts felt good today even though I wasn’t feeling so great this morning.

6x2x185

Hooked gripped them all for once. Hard on my thumbs!

Skill

Three more sets of MAX unbroken DU. I went 82, 75, and 67 this time. Really happy with those 6 sets today. All sets at least of at least 50 and no stupid early trip ups. Had some really nice saves too, wanting to hit at least 50 every time.

Skill/Conditioning

5 Rounds

10 Pistols
20s Handstand Hold
10 T2B
90s Rest

I counted slow up to 21 during my handstand holds since I couldn’t see the clock. Timed out my counting while typing this up and it should have been pretty damn close to 20 seconds. My rounds were 1:08, 1:05, 1:03, 1:03, and 1:01 with everything unbroken. Really liked that one!

2014-01-18-wod

Ended with Crossover Symmetry Iron Scap.

I wonder what they have in store for us in week 8. Tomorrow will be day 49, so not much time left.

60 Day Lifting Challenge – Week 6 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over to lift at 11.

Warm-up

Crossover Symmetry Activation
45# Shoulder Presses and Snatch Presses
95# Shoulder Presses

Split Press

3×120#
3×125#
3×130#
3×135#
3×140#

Snatch

2×100#
2×120#
2×140#
1×150#
1×160#
1×170#
3x1x180#

Missed the first 180#, was way up on my left toes in the bottom of the 2nd, but saved it, and the 3rd felt pretty solid and easy.

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
1×205#
1×215#
2x1x230#
1×235#

I can’t believe how much better my jerks feel in the last week and a half. Work jerk of the day was on the last rep and I’ve had much worse attempts at lighter weight even just 2-3 weeks ago. Decided to add the extra 5# on the last rep since it’ll probably be the last heavy day like this until the week after next.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Felt pretty good on the way up, but those doubles at 305# were rough today.

Snatch Deadlift

7x3x205#

These may have been the most surprisingly hard part of the day. Focused on pushing through the floor and tried to keep a solid back angle, without my hips rising up first. Felt a lot different in my legs than I’m used to.

Finished the session with Crossover Symmetry Recovery.

Rested up and did conditioning at 8pm.

Explosive

10:00 EMOM

Odds: 5 Plyo Push-ups
Evens: 2 Broad Jumps (for distance)

Conditioning

3 Rounds

20 Burpee C2B Pull-ups
20 Over the box jumps (24″)
1:1 Work:Rest

Regular burpee pull-ups are the way to go with this, but the pull-up bar on my rig is lower than my reach, so I essentially did jumping chest to bar pull-ups. My round times were 2:51, 2:51, and 2:49 with over the box jumps getting better each round. Knowing the burpee portion could really wipe me out, I took a steady pace with them on the 2nd and 3rd round, allowing me to push a little harder through the box jumps.

That was a fun workout. On to rest day!

60 Day Lifting Challenge – Week 5 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Made a quick trip up to Rogers City yesterday to meet my new niece. Jumped on Dad’s Air Dyne before hitting the road back home.

Conditioning

20:00 Air Dyne at 50-60% effort

Kept my RPM just below 60 on the AD2 and finished with 330 calories, which is pretty close since I’ve done 340 in 10 minutes before. Good way to start the day.

Lifted at 3:30 with Alex in the garage.

Warm-up

Band pass-thrus
45# Snatch Position Work
75# Muscle Snatches and Snatch Presses

Power Snatch from below knee

2×100#
2×120#
2×140#
1×150#
5x1x160#

Felt a little slow and missed the 4th rep at 160#.

Power Clean from below knee & Push Jerk

2×130#
2×155#
2×180#
1×190#
5x1x205#

Alex told me to be faster with the push jerks and it really helped.

Front Squat

2×185#
2×225#
6x2x250#

Added in those couple of extra warm-up sets since all of the lifts were power variations. Still took a couple of the 250# sets to start feeling ok with the weight.

Snatch Deadlift

5x2x185#

Even these felt heavy! I hope the extra conditioning I’ve added this week isn’t the cause for my sluggish feel. Maybe it was the quick trip with 5 hours of driving.

60 Day Lifting Challenge – Week 1 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lighter volume today. Went out to the garage by myself around 11am. Took me about an hour to finish.

Warm-up

3:00 Air Dyne
3 Rounds
- Max Effort L-Sit on parallettes
- 5 Shoulder Press 45#
5 Shoulder Press 95#

Split Press (Demo Video)

4×115#
4×120#
4×125#
4×130#
4×135#

Could probably try 140# next time. The balance from the split is a little weird, especially since was the first time I’ve done them.

Power Clean from below the knee (Demo Video)

45# Positions Warm-up
2×95#
2×125#
2×150#
2×175#
1×190#
5x1x200#

No blocks for these, as you can see in the demo video and some of my lifts.

Snatch Deadlifts

5x2x185#

Trying to work these a little faster and get a little more violent with the hip action. Only got the first 3 sets on video.

As I was finishing up my lifts, UPS Freight came with my jerk blocks and the rack/cage. Just in time for jerk balances and jerks on Sunday! I’ll be waiting until doing some work on the garage before setting up the rack, but I’m excited!

Had Been Sick Since Tuesday

I felt exhausted and sore all over after Tuesday’s workout. Didn’t add up and later in the day I realized I was getting sick. Finally started feeling better today and was able to lift again. Did a session out in the garage with Kevin.

Warm-up

3:00 Air Dyne
Various Snatch Warm-up Exercises

OLY

Snatches

2 @ 75#
2 @ 95#
2 @ 115#
2 @ 135#
2 @ 145#
2 @ 155#
2 @ 135#
2 @ 145#
2 @ 155# (missed the first one)
2 @ 135#
2 @ 145#
2 @ 155#

Some of the early sets of 135 and up felt a little slow and weird. Figured out it was because I was thinking too much, causing things to slow down. When I just went for the lift and took my mind out of it, everything felt much faster.

Snatch Deadlifts

2 @ 155#
2 @ 175#
2 @ 195#
2 @ 205#

I’m able to keep a good knees out position with these. Sooner or later it has to start transferring to the snatch, where I still dive in the knees on the rebend.

Strength

Bench Press

10 @ 45#
5 @ 135#
5 @ 155#
5 @ 165#
5 @ 175#
5 @ 185#
5 @ 195#
5 @ 205#
5 @ 210#
5 @ 215#
5 @ 220#

I started using the slingshot with the 165# set I think.

3 Rounds NFT

5 GHR
5 Hip Extensions (10# plate)
1 Back Extension

First time doing the slow back extension. Really lit up the back.

Tomorrow I’ll be starting the 60 Day Lifting Challenge from Columbus Weightlifting. It’ll be weird to give up control of my programming.

Steaming

Went out to the garage around noon to blow off some steam. The windows actually got steamy in there too after having the gas heater on for about a half hour. I had to turn it off it was getting so warm. Not bad considering it’s 36 degrees (feels like 27) outside.

Warm-up

Did about 200 DU in various sets.

OLY

3 Position Halting Snatch Deadlifts

2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#

Snatches

3 @ 95#
3 @ 115#
3 @ 135#
2 @ 155#
1 @ 165#
1 @ 175#
F @ 185#
1 @ 185#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#

I’ll get it eventually!

Pause Front Squats

* 2 second pause in the hole

3 @ 135#
3 @ 165#
2 @ 185#
2 @ 205#
2 @ 215# (might have done this set twice)
2 @ 225#
1 @ 235#
1 @ 245#
1 @ 255#
1 @ 265#
1 @ 275#
F @ 285#

Haven’t done a squat pause since this past winter in Phoenix. Felt pretty good, even after front squatting yesterday.

OH Mobility

I’ve wanted to start playing with some things to improve my OH position. As evidenced by my snatch attempts I’m having a hard time receiving the bar in a stable position.

5 @ 45# Bar w/ hand completely on knurling of the Operator bar
2 x 5 @ 45# Bar w/ 2 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ 3 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ hand completely on smooth part of the Operator bar

Haha, I fell over at my first attempt with 2 fingers on the smooth part of the bar.

Could feel the bar coming forward in pretty much every rep when I descended into the squats, but fought to keep it back. These are going to be a big help I think.

Decided to go in to open gym at 5:15pm since I told a few people I’d be there.

Did a few clean position drills with Alex as a warm-up since I didn’t really know what I wanted to do. I’ve been talking about doing deadlifts for the last couple of weeks since I haven’t done any heavy ones since my 515# pull.

Deadlifts

5 @ 135#
5 @ 225#
5 @ 315#
5 @ 385#
5 @ 435#
EMOM 5:00 – 3 @ 365#

Back was already a little fried from the garage session, but felt pretty good about the work.

Conditioning

2,000m Row

I did a 7:23 in May, so was aiming to keep a sub 1:50/500m pace. Set a new PR by 10 seconds with a 7:13! I was doing a shit ton more conditioning back in the summer too. I think the extra leg strength and power was a big help because I highly doubt my lungs are better now.

The date on the rower is obviously wrong. 🙂 Felt good coming out of the gate, but started falling off the pace. I actually think I was having more of a power problem them I was breathing in that 3rd 500m. Should have tried to push harder in the last 200m instead of just the last 100m.

I grabbed a couple of KB just to try double-arm OHS. Did 10#, 15#, and 20#. Wasn’t too bad, but could still feel the arms floating forward. I wouldn’t be able to hold a heavier weight in place at the bottom of the squat. Work in progress…

Sluggish Sunday

I hit up Survival Fitness at 5pm for 2 hours of open gym. Needed to get back at it.

Warm-up

3:00 Air Dyne

OLY

Snatch Work

45# Position Drills
2 x 3 @ 95# Power Snatch
3 @ 115# Power Snatch
3 x 3 @ 115# 3-Position Halting Snatch Deadlift
2 x 3 @ 135# 3-Position Halting Snatch Deadlift
3 x 3 @ 75# High Hang Power Snatch w/ no dip
2 x 3 @ 85# High Hang Power Snatch w/ no dip

I was getting light-headed from the 95# power snatch triples, so decided right there not to push things and try to go heavy. Probably a good idea anyway after being away from the lifts for a week. Felt pretty good hitting the power position on the halting deadlifts.

Split Jerks

2 @ 160#
2 @ 185#
2 x 1 @ 200#
1 @ 210#
1 @ 225#
1 @ 255# (PR)
F @ 260#

I didn’t have plans to jerk, but Alex was doing them, so I jumped in with him. I haven’t tried to go heavy in a really long time. After 225# felt good I decided to go for a PR. Had a little press out on the left arm. Didn’t drop under 260# enough and my arms were bent so didn’t have it locked out.

Misc

3 Sets NFT

5/5 KB OHS (53# KB)

Really need to hammer the mobility to make these easier and I think it’ll help my snatches a lot.

3 Rounds NFT (Back to back, but rest some between rounds)

15 Pull-ups
15 Wall Balls (10′, 20# MB)

Lost my rhythm on the pull-ups in the 2nd round but didn’t come off the bar, so was able to get all 3 rounds done without breaking up the pull-ups.

Even though I didn’t feel that great, turned out to be a pretty good training session. Solid position work on the snatches and a split jerk PR.

Tuesday Times Two

Scorching high in the 90s today and was already about 80 out at 10am when I went in.

Warm-up

Run 300m
2:00 Air Dyne

Olympic Lifting

Snatch Balances

2 @ 95#
2 @ 125#
2 @ 135#
2 @ 155# (Failed first attempt at 2nd rep, then made it)
1 @ 165#
1 @ 170#
1 @ 175#
1 @ 180#
1 @ 185# (Failed first try, then made it)

Once it gets heavy I don’t drop under enough. It turns into more of a snatch push press and an OHS, but I’m getting more comfortable under the weights.

Snatch Deadlifts

3 @ 165#
3 @ 175#
3 @ 185#
3 @ 195#

Wore lifting straps this time to save my thumbs. Feels so heavy!

Strength

Warmed up back squats with 5 @ 185# and 3 @ 225# and did a quick set of 5 snatch presses with an empty bar.

10:00 EMOM

Odds: 5 @ 100# Snatch Press
Evens: 2 @ 275# Back Squat

In the first couple of sets I was coming forward in the descent on my back squats, causing me to be leaning forward and toe-sy on the drive back up. By focusing on it I was able to correct it for the rest of the sets.

Cooled down with 5:00 on the Air Dyne. Back at 5pm for class…

Olympic Lifting

20:00 to work on:

1 Muscle Snatch + 2 Snatch Balances

This was our warm-up. Started with a training bar for some reps, then a women’s bar, and finally a men’s bar. Started adding 10# at a time and got up to 105#. First time really ever doing muscle snatches. I really focused on dropping fast on the snatch balances.

WOD

10:00 AMRAP

30 DU
15 Power Snatches (75#)

I really tried to hit my hips, but it was a struggle when you have so many reps and are really fatigued. Completed 4 + 37 (30 DU and 7 snatches). Sweating like a pig. High reps on the barbell killed me as usual.

Finisher

50-40-30-20-10

Sit-ups (Anchored with DBs)
Russian swings (53# KB)

My core was still sore from the GHD and T2B I did a few days ago. This fired those abs right back up. Talk about a burn and not being used to the anchored foot position really worked the hip flexors a lot more. I had a nice puddle of sweat under my back after this.

Rest day tomorrow!

Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

2 @ 165#
2 @ 165#
2 @ 175#
2 @ 175#
2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

5 @ 135#
5 @ 165#
5 @ 195#
5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

5 @ 85#
5 @ 105#
5 @ 115#
5 @ 125#

These felt really tough.

4 Rounds NFT

20 GHD Sit-ups
20 Back Extensions
5 GHR
5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.

Max Test Week

Since the 6 week squat program ended last week, it’s a good week to do some max effort lifts. In at 10am with a bigger group of folks than we’ve had lately.

Warm-up

400m Run
PVC Pass-thrus
Hip flexor stretch

Strength

Back Squats

5 @ 45#
5 @ 135#
3 @ 225#
2 @ 275#
1 @ 300#
1 @ 320# (PR)
1 @ 315# (we messed up, thinking it was 325#)
1 @ 325# (PR)

That’s a 10# PR. I’ll take it. My ability to do more volume has really increased with the program too.

Weighted Pull-ups

5×3 E2M – I used 25#, 30#, 35#, 44#, and 49#.

OLY

I did 6 sets of 2 snatch deadlifts, using 185# with wrist straps. I really wanted to work on rising with my hips and back at the same time instead of my hips first like I tend to do in my Olympic lifts.

WOD

3 Rounds (Road Circuit, so keep a low heart rate)

1m Russian KBS (35# KB)
1m Jump Rope
1m Box Jumps, Step down (14″)
1m Air Dyne
1m Hang Clean & Press (25# DBs)
1m Ball Slams (15#)
1m Rest

Was supposed to be 5 rounds, but I was there long enough and suggested we cut it short.