Squatting a Snatch and Heavy Thrusters

No invitations yet for the Age-Group Online Qualifiers, but they did release the cutlines. For the Men’s 40-44 it’s 2,025th place and I’m ranked 1,941st. Quads are already getting sore from the squat jumps yesterday. Out in the garage at 4pm.

Warm-up

  • 3:00 Row (757m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches (w/ mini band)
  • 5 High Hang Muscle Snatches (45#)
  • 5 OHS (45#)
  • 5 High Hang Squat Snatches (45#)

I think it’s been over two years since I’ve done a squat snatch and probably almost that long for overhead squats. I was falling over with the empty bar in this warm-up!

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

The workout was take 12 minutes to do five complexes @ 65% of 1RM Snatch or a moderate weight. I did it twice with 75, then once at 95 and 115 before loading my working weight of 135 pounds. I wasn’t really thinking about the percentage until after my first set and then calculated 143 pounds off my all-time 220 max, so I was actually heavy for any recent lift I’ve done. Really started to feel better after the first two complexes with 135. Like riding a bike.

Conditioning

15-12-9

  • Thrusters (115#)
  • C2B Pull-ups

The actual Mayhem workout was 135# thrusters and strict weighted pull-ups with 50 pounds. Was always going to modify that, especially training for the AGOQ. It would be a good version to try some day, but not this day. I warmed up with 5 thrusters at each of 45 and 95 pounds.

In the workout I went 9-6, 7-5, 5-4 on my thrusters and wore a belt. Just making sure not to push it too hard or take too many risks as my back gets used to some of this stuff again. The lifts themselves actually felt ok, but just gassed me. Looking back at WHOOP, my heart rate wasn’t even that high, so I probably should have pushed more with shorter rests. I went 9-6, 7-5, 7-1-1 on the chest-to-bar pull-ups and was losing my butterfly in some of the later sets since I’m out of practice. Finished in 5:24.

Skill / Accessory

3 Sets

  • 3 Handstand Kick-ups
  • 10 Calf Raises (20# DBs)
  • 40′ Tip Toe Farmer Carry (20# DBs)
  • 10 Calf Raises (20# DBs)

A Lot of Step-ups

My shoulders finally feel “normal” again after 21.1. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,515m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 alt Back Rack Reverse Lunges (45#)
  • 5 Barbell Hip Thrusts (45#)
  • 6 alt Back Rack Reverse Lunges (95#)
  • 5 Barbell Hip Thrusts (85#)
  • 6 alt Back Rack Reverse Lunges (125#)
  • 5 Barbell Hip Thrusts (105#)

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunges (145#)
  • 10 Barbell Hip Thrusts (125#)

Conditioning

20:00 EMOM

  • 12 alt Single DB Box Step-ups (24″, 50# on shoulder)
  • 4 Hang Power Snatch (115#)

I did 6×45 and 5×95 hang power snatches to warm-up before the EMOM. For the step-ups I switched shoulders every other round so didn’t have to switch in the middle of a set. Those step-ups really added up and my legs were really heavy through the second half of that.

Over the Dumbbell

Out in the garage a little after 12.

Back

4 Sets

  • 8 Lat Pulldowns (lean back, 126-131-131-131#)
  • 8 Seated Bent Over DB Rows (45-50-50-50# DBs)

4 Sets

  • 8 Straight Arm Pulldown (71#)
  • 8 DB Bent Over Back Fly (35-40-40-40# DBs)

4 Sets

  • 8 Double Handle Pulldowns (137#)
  • 8 DB Shrugs (60# DBs)

Weightlifting

I warmed up with 8×45, 4×75, and 4×95 pound snatches.

  • 5:00 EMOM – 4 Power Snatch (115#)
  • 4:00 EMOM – 6 Power Snatch (115#)
  • 1:00 EMOM – 8 Power Snatch (115#)

Conditioning

3 Rounds

  • 15/15 Single DB Lunges (50# on shoulder)
  • 15 Over the DB Burpees

I kept the dumbbell on one shoulder and lunged with that leg for 15 reps before switching to the other shoulder and leg. The burpees were much harder than over the barbell for some reason. Maybe because a dumbbell is wider? Or because I was making sure to jump over it instead of in front or behind it? Or maybe because the lunges were killing me. Finished in 7:04.

Grippy Snatches

My triceps and upper back were still pretty sore yesterday, but it’s almost gone today. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 20/20s Bottom Pistol Holds
  • 10 Toe Touches
  • 5 Hang Power Snatches (45#)

Legs

3 Sets

  • 20 alt Pistols
  • 10 Barbell Hip Thrusts (95#)

I’m not sure what was going on with my last week and even warming up today, but I was really hesitant to do pistols. I buckled down and found my technique again though.

3 Sets

  • 10/10 Staggered Stance RDL (barbell, 95#)
  • 15 DB Goblet Squats (50#)

I don’t think I like these staggered stance Romanian deadlifts.

Conditioning

12:00 EMOM (alt)

  • 15-15-12-12-12-12 Hang Power Snatches (75#)
  • 10 Bar-facing Burpees

Ewww! 78 is a lot of snatches after zero in three months. Originally I wrote this to be 10 powers but switched to the hang at game time to save my back. Since they’re quicker from the hang and the first round was feeling good I went for 15 reps. In round two I knew that was a bad idea as my rest time was quickly being eaten up. So I dropped to 12 reps in round three and told myself to survive the 4th set and then I could quit the workout. I got through the fourth and knew I could suffer through two more rounds. My grip almost had other ideas and those final two rounds were rough!

Sorry Snatch

Warm-up

2 Sets

  • 10 Weighted Dead Bugs (15# plate)
  • 10 Half Kneeling Pallof Press (red)
  • 10 Front Rack Marches (30# DBs)
  • 10 Straight Legged Glute Bridge Marches
  • 10 Slow Goblet Squats (35#)

This came from Bethany.

  • 5 Power Snatch (45#)
  • 5 Muscle Snatch (45#)
  • 5 Power Snatch (75#)
  • 3 Power Snatch (95#)

Weightlifting

  • 4:00 EMOM – 3 Power Snatch (115-115-125-125)
  • 3:00 EMOM – 2 Power Snatch (135-145-155)
  • 3:00 EMOM – 1 Power Snatch (175-185, 2 misses at 195)

I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. 🤷🏻‍♂️

Conditioning

Partner Chipper

  • 80 Thrusters (45/35#)
  • 40 Burpees
  • 60 cal SkiErg
  • 80 Sumo Deadlifts (155/105#)
  • 60 cal SkiErg
  • 40 Burpees
  • 80 Thrusters (45/35#)

We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.

Midline

3 Rounds

  • 16 Landmine Twists (45# + 25#, club grip)
  • 10/10 Hanging Oblique Knee Raises
  • 20 Weighted Jack Knives (20# DB)
  • 20s Hollow Hold

Handstands

  • 2x30s Dead Hang Partner Push (wide)
  • 3×5 Handstand Kick-ups
  • 4 Eagle Arms
  • 30s Dead Hang Partner Push

That was a full two hour session today.

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 IY (red band)
  • 8 alt Back Rack Reverse Lunge (45#)
  • 8 alt Back Rack Reverse Lunge (95#)
  • 5 Landmine Squats (45#)
  • 5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunge (135-145-155-165#)
  • 8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

  • 10 Landmine Squats (135-145-145-155#)
  • 10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5# plates)
  • 10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

  • Strict HSPU
  • Hang Power Snatch (95/65#)
  • T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.

Bounce vs. Muscle It

I didn’t sleep very well last night. My abs are getting sore from yesterday. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,450m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 2 Sets
    • 20 Banded Arm Circles
  • 3 Sets
    • 2 Handstand Split to Stacked
  • 2 Sets
    • 30s Wall-facing HS Hold

The split to stacked drill felt better than the list time, but still not nearly as good as the kick-ups last week.

Legs

4 Sets

  • 20 DB Walking Lunges (diagonal, 50# DBs)
  • 10/10 Single Leg RDL (foot on wall, 70# KB)

3 Sets

  • 12 Barbell Hip Thrusts (85#)
  • 12/12 Lateral Step-ups (50# DB, 24″)

I bet it’s been at least three years since I’ve done barbell hip thrusts.

  • 12 DB Front Squats (40# DBs)
  • 12/12 Single Leg Calf Raises
  • 12 DB Front Squats
  • 12/12 Single Leg Calf Raises
  • 12/12 Single Leg Calf Raises

I skipped the third set of squats because my back was feeling weird.

Conditioning

2 Rounds

  • 10 Pull-ups
  • 10 Box Jump Overs (24/20″)
  • 15 Hang Power Snatch (75/50#)
  • 10 Box Jump Overs (24/20″)
  • 10 Pull-ups
  • 3:00 Rest

Pull-ups felt great throughout and I can really feel a huge difference when I concentrate on my hips in the kip. I did a lateral jump over the box so I wouldn’t have to keep turning around. The snatches in the first round were not great. I was trying to bounce them off the high pocket position, which was getting to me and slowing me down. The second time around I bounced them off my thighs and did sort of a muscle-ish snatch. First round was 2:00 and second was 1:50, so the snatches were much faster.

Overlooked

Yesterday I walked 18 holes of golf and mowed the lawn. Worked out at 3pm today.

Warm-up

  • 5:00 SkiErg (1,087m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 5/5 Standing Bottoms Up KB Press (20#)

Handstand Balance Breakthrough

40 Standing Single Arm Bottoms Up KB Press (25#)

Supposed to be alternating, but we don’t have pairs of KBs so we did five per side at a time until we did all 40 reps.

10 Handstand Kick-ups w/ ~5s Balance

I’ve been trying to keep an open mind about this program and starting from basics, especially since the first week went so well. When I saw this and read the notes I had my doubts. It turned out to be really good and I could feel myself starting to find that balance position. By the end I was kicking up without touching the wall.

Gymnastics & Weightlifting

14:00 EMOM (alt)

  • 12 T2B
  • 5 Power Snatch (95#)

Warmed up with 5×45# and 5×75# power snatches. Pretty excited I was able to get all seven rounds of toes to bars unbroken.

Conditioning

20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)

  • Weighted Plyo Lunges (35/10# DBs)

Almost two months ago we did a 7:21 with Brandi going first and using 5# dumbbells. Had her go first again since it’s a bit easier and doubling her dumbbell weight was going to be a big jump. We both struggled a bit today. Maybe tired legs from Wednesday? I was feeling it in the early 18 and 16 and usually it doesn’t start to hit me until the 12 or 10. Today I was able to hold on and get every set unbroken due to it taking us longer overall and probably somewhat to do with doing a bunch of reps lately with 50# DBs. It took us 8:13, which is still our second best time at this workout.

Midline

12:00 EMOM (alt)

  • Mountain Climber Slides
  • Russian Twists (35# plate)
  • OH Crunch (35# plate)
  • Lying Leg Lifts

This Ibex Training workout was supposed to be 40 seconds of work with 20 seconds of rest each minute, but somehow that got overlooked and we worked the entire time except for transitions. Fucking brutal on the upper abs.

Like “The Chief”

Yesterday I walked 9 holes in the rain before we called it quits. My body was feeling pretty good and I think getting more sleep again is helping with my recovery this week. Out in the garage at 3:30 today.

Warm-up

  • 3:00 Row (771m)
  • 160’ Monster Walks
  • 160’ Lateral Monster Walks
  • 5 Muscle Snatches (45#)
  • 5 Muscle Snatches (75#)
  • 8 Power Cleans (80#)

Weightlifting

  • 5:00 EMOM
    • 2 Power Snatch (95-105-115-125-135)
  • 5:00 EMOM
    • 1 Power Snatch (155-175-195-195-195)

Originally I planned on going up 10# every set with the singles and still ending at 195#. It felt solid with 155 so I jumped and then jumped again. This way I got to 195 two sets early, with the option to go heavier if I was feeling it. I wasn’t. My legs were super wide in the catch at 195 so I stayed there.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 4 Power Cleans (115/80#)
    • 8 Push-ups
    • 12 Plyo Lunges
  • 1:00 Rest

*Restart every AMRAP at the top

I designed this one based on “The Chief” since I wanted to ease in to high rep lifting with a little lighter weight. I got halfway through round one and time seemed to be crawling so I knew I was in for a world of hurt even though I purposely started a little slow. Then I went a little too fast and shit really hit me in round four. My scores were 4+12, 4+17, 4+14, 4+9, 4+4. Really hot and humid today. Would like to retest this one in cooler weather.

On the shorter side for our session today, but that was pretty brutal. I went down in to the back reset position a couple of times after the workout just to help myself recover and hopefully not lead to a tweak.

Leg Burn

I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.

Warm-up

  • 5:00 SkiErg (1,087m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 3 Power Snatches (45#)
  • 6 Front Squats (45#)
  • 9 Deadlifts (45#)
  • 3 Power Snatches (95#)
  • 6 Front Squats (95#)
  • 3 Power Snatches (115#)

Conditioning

  • 3 Rounds
    • 3 Power Snatches (145#)
    • 6 Burpee Box Jumps (30″)
  • 4 Rounds
    • 6 Front Squats (145#)
    • 12 T2B
  • 5 Rounds
    • 9 Deadlifts (145#)
    • 27 DU

This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.

Strength

5 Sets

  • 10/10 Single Leg RDL w/ foot on wall (70# KB)
  • 10/10 Landmine Curtsy Lunges (pulses, 3@105, 1@115, 1@125#)

Those are both really solid movements for hitting the affected muscles.

3 Sets

  • 10/10/10 Weighted Calf Raises (3 position out-neutral-in, 35# DBs)
  • 10/10 Single Leg Lateral Step-ups (24”, 45# DB on shoulder)

These were effective as well!