snatch

Hangin’ Snatch

Got to the gym at 10 and warmed up with Crossover Symmetry Activation.

Back Squat

E2M

6×45#
6×135
3×205
3×255
7x3x285

Felt solid. Wore the belt for the 7 working sets.

Hang Snatch (above knee)

Pause 2 seconds above knee and 2 seconds in OHS.

3x20kg
3×40
3×50
2×55
1×60
1×65
1×70
1×75
1×80
1×85
1×88
1×90

Happy to not miss any of these this week. I was a bit toe-sy on the last couple, but saved them. Pretty sure the last two were both PRs from the hang.

Snatch Lift Off

2x105kg
2×110
3x2x115

No straps and used a hook grip for all sets. These are tougher on my grip than anything else.

Finished up with Crossover Symmetry Iron Scap and was out of there in about 90 minutes. Was nice to have done the push presses last night.

After the Michigan game I laced up my shoes and hit the pavement.

Aerobic Capacity – Aerobic Threshold

35:00 Easy Aerobic Run
- 8x40s Fast Surges

I did the surges every 4 minutes starting at 3:00. Took me a few to settle in and then I started to notice my body naturally adjusting. I’d slow more after each surge for maybe 30-60 seconds, but then as my heart rate recovered my pace picked back up without me concentrating on doing it. Pretty cool actually. I went a total of 3.72 miles and then walked just over a half mile back to the house.

I’ll do a 21 min ROMWOD tonight, which completes 5 weeks.

Back At It

My back was really tightening up yesterday. I did use some e-stim on it last night that seemed to help and it feels better this morning. Out in the garage before 11 to try to finish up the lifting work I had to quit on Tuesday. Started with Crossover Symmetry Activation.

3 second lift off on all reps.

3×45#
3×75
3×95
3×115
3×135
5×145 (3-2)
5×155 (3-2)
5×165 (2-2-1)
5×175 (5×1)
5×185 (5×1)

No misses!! Had to start using chalk at some point because the bar was slipping on my thumb during the lift offs. Stoked I was able to get through it today and get back on track.

Clean & Jerk

3 second lift off and a 3 second pause in the split

3×95#
3×135
3×155
3×175
3×185
3×200
3×215
3×225 (2-1)
1×235
1×240
1×245

I put on the belt with 200+. The programming called for 3 reps with about 240 at the end. I planned to just do it with 235 but was feeling good when I got there and decided to make a couple jumps.

Should go without saying that all reps with both movements were to full squats. Finally done with week 3 and on to the final week. Looking forward to finishing up this cycle and getting back to full lifts from the ground without pauses and tempos. Big golf week with our end of the season tournament so I’ll probably split up some of the lifting workouts and not try to rush to finish the cycle. Better to get through it in one piece.

Wanted to GHD today but 2 hours was enough working out plus enough stress on my back for the day. I took my time and wasn’t going to rush anything though, not knowing how my back would hold up. A 23 minute ROMWOD in schedule for tonight.

Know When

Forgot to mention yesterday that my back was acting up pretty often on the golf course. The crazy thing is I never feel it during a swing; it is always when I’m standing around on the tee box or on the green. Did a 22 min ROMWOD this morning to make up for yesterday’s miss. Went to the gym around 1pm.

Back Warm-up

3 Sets

10 Reverse Hyper (210#)

Back Squat

Pause 5 second on the 1st rep of each set.

6x20kg
6×60
2×90
2×107
E2M – 6 Sets
- 2×120

Put on the belt starting with 107 to help protect my back, though I’ve done this whole squat session without the belt previously.

Snatch balance + OHS

3+1 20kg
3+1 40
3+1 50
3+1 56
3+1 61
3+1 66
2+1 70
2x 2+1 75
1+AMRAP 61

Put on the belt with 70kg. Dropped every snatch balance to my back for the next rep. Did have one miss on the 2nd rep of the first set with 75. Thankful for no pauses on these today. Managed 10 reps on the AMRAP.

Snatch with 3-second lift-off

3x20kg
3×40
3×50
3×60
3×65, 2×65
3×70, 2×70
2x2x75, 1×75

Missed 3 times with 75 and then after a miss at 80, I was going to continue with no more tempo lift offs. When I missed the first full snatch I could tell I was favoring my back. Ended the session, missing out on the 5 reps with both 80 and 85. Missed all the C&J as well. Live to lift another day.

I’ll do another ROMWOD tonight for 20 minutes and maybe get out the TENS unit.

Grip It

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
3x
- Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
  - 45#
  - 75#
  - 95#
- 10 DU
Squat Snatch
- 3×95#
- 2×115#
- 1×135#

Conditioning

5-4-3-2-1 Squat Snatch (135#)
50-40-30-20-10 DU

Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.

Accessory

20:00 EMOM (alt)

8 Strict Chin-ups
30s Handstand Hold (facing wall)
8 Pendlay Rows (135#)
8/8 Side Bends (70#)

I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.

Grip

400m Farmer’s Carry (pinch plates – 2×25#)

This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.

Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.

On The Rings

Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.

Pause Push Press

5×45#
5×95
5×125
3×150
2×175
1×185
1×200
AMRAP 212.5

Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.

Gymnastics Strength

18:00 Alternating EMOM

4 Strict C2B Pull-ups
10 Ring Push-ups
16 GHD Sit-ups

Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.

Conditioning / Skill

8 Rounds – Reverse Tabata

10s Zeus DU
20s Rest

Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?

Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.

Front Squat

5x20kg
5×60
5×80
3×93
2×109
1×118
1×125
AMRAP 131

Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.

Hang Snatch

2x20kg
2×40
2×50
60
65
70
75
80

Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.

Snatch Lift Off

4x100kg
4×106
2x4x111

Used straps for all 4 sets. Felt easy.

Gymnastics

E30S 5:00

2 MU

Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.

Will do a 20 min ROMWOD.

Rep After Rep

Up early again for day 2 of the Club Championship. Ended up playing my best Sawmill round ever. Late trip to the gym at 6:30pm.

Back Squats

Pause 5 seconds in the bottom on the first rep of each set.

6×45#
6×135
2×205
2×245
6x2x265

Used the clock and went every 2 minutes. No belt but work knee sleeves the entire workout. Felt even easier than last week.

Snatch Balance + OHS

Pause 3 seconds in the bottom of every rep.

3+1 @ 45#
3+1 @ 75
3+1 @ 95
3+1 @ 125
3+1 @ 135
3+1 @ 145
2+1 @ 155
2+1 @ 165
1+AMRAP 125

My hands were really up against the sleeves of the bar so I stopped at 10 OHS in the AMRAP. Felt more comfortable this week with the snatch balances and getting more confident bringing the bar down to my back for multiple reps. Some of the pauses were probably a fast 3 seconds in the AMRAP.

Snatch

3×45#
3×95
3×115
3×135
2×135
3×145
2×145
3×155
2×155
2x2x165
1×165
5x1x175

A 3 second lift off on all reps. No chalk and no straps today. Was sticking the catch a lot, especially with 175. I can only remember one or two reps with 155-165 that I had to adjust the bar position in the squat before standing up. Could break up the 5 reps at each of the working weights however I wanted. Happy with being able to push some sets and not struggle.

Clean & Jerk

2×45#
2×135
2×155
3×170
3×185
3×200
3×215
3×225

Again with the 3 second lift off on all reps in addition to a 3 second pause in the split. Towards the end I wasn’t able to get the complete pause in the split so I held the bar overhead in recovery instead. My goal was to not break up any weight in multiple sets and goal accomplished.

So many reps! My hands take a beating with those tempo lift offs. I’m definitely getting a lot of time with the bar overhead.

Looking forward to a rest day tomorrow. No lifting, no running, and no other exercise. A bunch of golfing planned though.

Will get in a 20 min ROMWOD tonight.

The One I Can Win

Out in the garage at about 10am for an accessory session.

E2M – 6 Sets

2 Strict C2B Pull-ups
4 Strict Pull-ups
10 Weighted GHD Sit-ups (20#)

The pull-ups were harder than I expected. Doing my best to keep all of these strict reps with a hollow body. No issue on the GHDs.

E3M – 6 Sets

10/10 Landmine Rows (80#)
30 Shoulder Taps (feet on jerk blocks)

Push Press

Pause 2 seconds in the dip and 2 seconds overhead.

5×45#
5×95
2×125
2×150
2×165
2x5x180
AMRAP 192.5

Used the assigned percentages. The AMRAP to finish was a nice twist. I got 6 reps, but couldn’t press out the 7th. The dip pauses really start to add up.

Back Squat

6×45#
6×135
2×205
2×245
2×275
3x5x295
AMRAP 295

Was a little worried with this volume since I had been off squatting. Really happy to get 10 solid reps in the last set.

Hang Snatch

Pause 2 seconds in the hang above knee and 2 more seconds in the OHS. End at no more than 80% of max snatch.

2×45#
2×75
2×95
2×115
2×135
2×155
2×165
1×175

I put on the straps for the last 3 sets, maybe it was even 4. Went miss, make, miss with 175#.

Part of the CrossFit class was programmed to do 50 burpees. It’s about the only workout I can beat one of my friends, Michelle, at. She was asking about my previous time, but was still unable to beat it. To be fair they just got done doing “Fran,” but it’s not something that affects her engine and she hadn’t been able to beat me last time fresh. I was in the middle of my squats when the 4:30 class did it, but was at a good time to jump in with the 5:30 class.

Conditioning

50 Burpees

Managed 2:16 for a PR by 2 seconds. Still have the 👑! I could improve if I can hold on to my speed burpees a little longer to start and if I could not fall of as much on pace during the middle. Beginning and end are pretty solid though, being able to get in a bunch of speed burpees to finish up.

Took a little rest before finishing up my lifting.

Snatch Lift Off

5×215#
3x5x235

Wore lifting straps for all sets.

20 minute ROMWOD at night.

Back For Sunday

Yesterday I was up early to play in a charity golf tournament. Fun day but I was exhausted when I got home. Took a 2 hour nap! Did a 19 minute ROMWOD late at night. Felt much better this morning. First time back for Sunday after missing 3 weeks.

Warm-up

Crossover Symmetry Activation
2 Rounds
- 5/5 Bar Taps
- 10 Pass thrus
- 15 Push-ups
- 20 Squat Jumps

Gymnastics Strength & Barbell Cycling

14:00 EMOM (alt)

5 Strict Chin-ups
5 Power Cleans (135#)

14:00 EMOM (alt)

5 Strict Ring Dips
5 Power Snatches (95#)

Originally I thought I’d do sets of 4 chin-ups but I went with 5 and had no problem hitting every set. Surprised the dips felt so easy after not doing any in quite a long time.

Conditioning

50 Bar-facing Burpees

Had an epiphany with my rhythm right off the bat. Was a lot quicker and used less energy with less movement. Took me 3:29.

Decided to squat after class since I wasn’t feeling tired and the lifting I needed to do later in the day looked like a lot of volume.

Back Squat

First rep in each set has 5 second pause in the bottom. Did the pause with each double. No special shoes, belt, or sleeves today.

6×45#
6×135
2×205
2×235
6x2x265

My traps were already sore (probably from the cleans) and it did not feel great with the bar on my back. First squat session without cutting back the sets.

Evening session to finish up the first week of the Vaughn program. In the garage around 6pm. Started with Crossover Symmetry Activation.

Snatch Balance

Three second pause in the bottom.

3×45#
3×75
3×95
3×115
2×135
2×155
1×165

Missed first try with 155, but then got it right after with a little patience. Need a lot of improvement with these.

Snatch

With a 3 second lift off.

2×95#
2×115
1×135
1×155
12x1x165

Did the 12 singles on an every 90 second clock. Missed attempts 3 & 4, but did 2 more at the end of the clock. Fell into a nice rhythm after those misses.

Clean & Jerk

Three second lift off in the clean and then a 3 second pause in the split.

2×135
2×155
1×175
1×195
10x1x215

Did the final 12 every 90 seconds again. Missed the full 3 second pause in the split a few times as I was off balance, but never missed a clean or jerk. Hands were really feeling beat up in the middle of those 10. Perhaps I shouldn’t have programmed so many lifting reps during class today. 🙂

That ends training for the 1st week of the program. It turned out to be a lot more volume than I originally thought. All of the pauses and tempo work really add up. I think I will stick to a 2 off 1 on schedule and not try to push 3 days in a row unless I really need to. Will keep to very limited WODS too, but try to get in 2 Aerobic Capacity workouts each week.

Did a 21 minute ROMWOD late in the night.

Get It In Early

Yesterday I was so sore! Walking 18 holes and squatting down to line up putts was not comfortable. The heat and humidity was some of the highest of the summer, which didn’t help either. I did a 46 minute ROMWOD later in the evening.

This morning I was out in the garage at about 8am to get in day 3 of week 1 before heading to the golf course and to beat the heat.

Push Press

Pause in dip for 2 seconds and pause overhead for another 2 seconds.

5×45#
3×85
3×115
3×145
4x5x175

Pausing in the dip is tough and it was hard not to do a very small extra dip to drive back up. I work my knee sleeves all workout this morning and put on my lifting belt for the working sets due to bringing the bar back down so many times. I used the assigned weight, but cut the sets down from 6 to 4 due to time constraints and still easing back into it.

Back Squat

5×135#
5×205
5×235
4x5x265

Felt much better than the front squats on Monday. Was able to go with the assigned weight, but again cut it 2 sets short.

Hang Snatch

Pause 2 seconds above knee and 2 seconds in OHS.

2×45#
2×75
2×95
2×115
2×135
2×145
2×155
2×165

Not supposed to use more than 80% (175), but I was happy to hit 165. I almost lost my grip on the 2nd rep with 155, so I dropped the bar between reps with 165 to reset completely.

Snatch Lift Off

5×200#
3x5x220

Supposed to use 90-100% of full snatch 1RM. First set at 90% felt good so I went to 100% for the others. Much better than the snatch deadlifts felt the other day, but I think the pauses probably had something to do with how heavy it felt that day. I did use lifting straps for all sets of these.

Decided to ride in the cart today on the golf course with another hot day; two in a row would have been a bit much. Headed out to the garage a couple of hours after getting home for a 2nd session. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

3 Strict Chin-ups (knees up)
6 Evil Wheels
8/8 Landmine Rows (80#)

As you can see I also had a 25# plate holding down the end of the bar, which added some more weight. Played around with different grip positions for a few sets too.

Conditioning

1,000m Ski Erg

My previous best was 3:45.6 almost 2 years ago. Number in my head was a 1:45/500m average but 20 seconds in I knew that would be a bad idea. Early on 1:47-1:48 was feeling good. Then things started to take a turn similar to how they do on the rower. Managed 3:36.9 for a nice PR.

Finished up with Crossover Symmetry Iron Scap and then a 22 minute ROMWOD later.

Snatch Back

My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.

Warm-up

Crossover Symmetry Activation
Snatch Warm-up Complex
3 muscle snatch + 3 OHS + 3 Snatch Press
- 45#
- 75#
- 95#

Weightlifting

23:00 Snatch EMOM

2 Sets 2×115#
3 Sets 1×135#
4 Sets 1×145#
5 Sets 1×155#
6 Sets 1×165#
2 Sets 1×175#
1×185#

Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.

Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.

Conditioning

4 Rounds

20 Deadlifts (115#)
400m Run

I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.

30:00 Strongman Circuit

100m Sled Drag Backwards (double handle, 95#)
100m OH plate Carry (45#)
100m Farmer’s Carry (25# bumper plates)
100m Sled Drag Backwards (double handle, 95#)
100m Sandbag Carry (60#)
100m Farmer’s Carry (25# bumper plates)
100m OH plate Carry (45#)
100m Sandbag Carry (60#)

Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.