Tag: snatch

Not Doing 90 From the Floor

Walked 18 holes yesterday in the heat again, but it didn’t hit me as hard the rest of the day.

Warm-up

  • 3 Sets
    • 40′ Tip Toe Walk
    • 10 Calf Raises
  • Calf Stretches
  • 20 PVC Passes
  • 10 Hang Power Snatch (45#)
  • 5 Hang Power Snatch (75#)

Conditioning

  • 2000-1500-1000m BikeErg
  • 3-2-1 Rounds
    • 15 Hang Power Snatch (75#)
    • 45 Double Unders

Modified the Mayhem version, which was power snatches with 95 because I wasn’t doing 90 snatches from the ground. I held under a 2:00/1,000m pace on the bike and got faster each time I was on it. Taped my thumbs and went 8-7 for the snatches until the final set where I did them unbroken. Too many misses on the double unders. Finished in 19:55 in a pool of sweat.

Midline

3 Rounds

  • 15 V-ups
  • 10 Plank Walkout
  • 30 alt Side Crunches

Burn started in the middle of round two! Finished in 6:48.

Feeling Those Overhead Squats

Body is pretty wrecked from the 90 overhead squats. Out in the garage at 10am.

Warmup

  • 2:00 BikeErg (1,029m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 20 PVC Passes
  • 30s Dead Hang
  • 5 Snatch (45#)
  • 5 C&J (45#)
  • 3 Snatch (95#)
  • 3 C&J (95#)

Conditioning

10 Rounds

  • 3 Snatches (115#)
  • 3 Burpees over Bar
  • 3 C&J (115#)
  • 3 Burpees over Bar

My goal for today was unbroken to work on my cycling. First round was done in around 45 seconds, which I knew was hot and wouldn’t hold. I was done with five rounds at 5:46 and finished at 11:53, so the second five rounds took me 6:07.

Back

3 Sets

  • 12 Seated Cable Pull (double handle, 115#)
  • 12/12 Kroc Row (53# KB)

3 Sets

  • 12 High Pulley Underhand Row (double handles, 82#)
  • 12/12 Elbow out DB Row (25# DB)

Busy day ahead.

Masters Appropriate

Warm-up

  • 3:00 SkiErg (649m)
  • 4 Sets
    • 10 Kip Swings
    • 3 HS Kick-ups
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • Power Snatch
    • 5×45
    • 3×95
    • 3×115
    • 3×135

I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.

Conditioning

9-6-3

  • Power Snatch (155#)
  • Burpee Box Jump Over (30″)

I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.

  • 1,000m SkiErg
  • 50 Devil Press (35# DBs)
  • 200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)

I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.

Midline

3 Sets

  • 5/5 Bird Dogs (2s pause)
  • 30/30s Side Planks
  • 10/10 Banded Rotations/Holds (half-kneeling, blue)

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.