snatch

Splinters

I planned to go to the track this morning for a little work, but my knees didn’t feel good when I woke up and for a few hours after. They were fine by the time I went to the gym around 4:30.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Snatch warmup (3 Muscle Snatch + 3 OHS + 3 Snatch Press)
- 3x20kg
- 3x30kg
Snatch
- 3x40kg
- 3x50kg
- 3x60kg

The 3 sets of snatches were to a full squat and all touch-n-go.

Weightlifting

E30S 15:00

Squat Snatch (70kg)

💯% for the 30 reps. Felt solid.

Accessory / Conditioning

5 Sets

2x 50′ Rope Sled Pull (160#)
100′ Sled Drag backwards with handles (205#)
2x 50′ Rope Sled Pull (160#)
100′ Sled Drag backwards with handles (205#)

Went a little lighter than the other day on the rope pulls and stood up with a solid forward lean almost all the way to parallel. Liked it much better that way. Since the rope is only 50 feet long I walked out the length and did another, before walking back to drag the sled. Then I did both to get back to the starting point. Rested between each cycle like that.

All on the Clock

Shit, my quads are sore! Lazy morning so out in the garage around noon.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (8#)
- 1:00 Bottom squat hold
Power Snatch
- 4×45#
- 4×75#
- 4×95#
- 4×115#

Weightlifting

E30S 10:00

2 Power Snatches (135#)

All TnG, including the warm-up sets. One of my calluses from Murph was pulling off strips in the second half of this. Glad it didn’t cause any full on rip. Trimmed it before touching the deadlifts.

Midline

7:00 EMOM

8 Weighted GHD Sit-ups (20#)

Set the clock for 6 sets, but felt good so did one more set.

Conditioning

20:00 EMOM

100m Ski Erg
2 Deadlifts (305#)

Warmed up deadlifts with 6×135#, 6×225#, and 6×275#. I put on my new hand grips for the final warm-up set and the first 10 rounds of the workout. Figured it would help to save my hands as well as break in the grips. They were starting to dig in to my fingers too much so I went hand naked in the second 10 minutes.

Completed both movements each minute, which left about 24 seconds of rest. Didn’t wear a belt and my back held up fine because I got set before pulling each set. The inspiration for this came from SkiWOD. 90 damn degrees! 🔥 HOT! 🔥

Do Reps

Woke up surprisingly sore from yesterday’s workout. Most in my quads. Did Crossover Symmetry Activation before hitting the platform. Put on the new knee sleeves for all of the lifting.

Warmup reps @ 20kg
2x3x40kg
3×50
3×60
3×70
1 miss then 2×75
1×80
1×85
1×90
2 misses, 2 misses, 1 miss @ 95
2 misses @ 80

Glad to make 90kg which is 90%, but it all went to shit after that. The very light reps felt great, but once some weight started getting on the bar I did not have it.

C&J

3x60kg
3×70
2×80
2×90
2×100
105
110
115

Felt heavy, but no misses.

Back Squat

5×135#
5×185
5×225
5×255
2x5x275

Haven’t had 200+ on my back in 2 months. Felt ok.

I think the lack of sleep definitely played a role in the lifts feeling so heavy. Knees sleeves felt very warm on my legs, but having the A/C out in half the gym didn’t help that any. Knees felt weird when I took them off after nearly 2 hours.

Aerobic Capacity

I’ve been archiving workouts from the site for nearly a year. This one comes from last August and is an aerobic threshold workout. Headed over to one of the high school tracks in the evening.

1200m (6:09)
3:00 Rest
500m (2:02)
3:00 Rest
1200m (6:00)
3:00 Rest
400m (1:33)
3:00 Rest
1200m (5:45)
3:00 Rest
300m (1:01)
3:00 Rest
1200m (5:38)
3:00 Rest
200m (0:37)

Did it all with laps on my watch and finished at 49:59. Total of 6,200 meters. The pace targets for the 1,200 meter runs was recommended at 75-90 seconds slower than mile PR and the pace for the 500->200 meter intervals was at a mile PR time. I figured I would be conservative and base it off a 7:00 mile. I had recently just run about 7 seconds slower than that, but I know that’s my potential, even right now. So that came out to a 6:20 for each 1,200 meters or 32 seconds per 100m. On the fast intervals I was going to target 25-26 seconds per 100m.

As you can see above, I was under the pace targets for every interval. After I got through the 500 meters I know I could kick things up a notch and after each pairing I knew I could push some more. No need to go the conservative route I guess.

The pace graph (heart rate overlay on top) is kind of cool to look at. You can see where the rest periods are and walks after the 500m and 300m back to the bench at the starting line where my drink was.

2016-06-04-pace-hr

Got in 40 minutes of ROMWOD after dinner.

Rest Days

Felt exhausted on Tuesday from all the time out in the sun and playing Spikeball/Slammo. Wasn’t sore from Murph at all though. Wednesday walked 18 on the course. So with the 20 minute treadmill run on Friday and Murph on Monday that was only 2 workouts over 6 days. Ready to get back at it today.

At Regionals I had an assessment from Airrosti and the doc there thinks I have bicep tendonitis in that left arm. So now I know what to do to tackle the issue and hopefully get it cleared up soon. The last two days I did 20-30 minutes of mobility work around my left shoulder and arm instead of spending time doing ROMWOD. I’ll probably continue to do that at least during the week when I don’t have as much time. I’ve also started using my TENS unit on the area to try to speed things up.

Went to the 9am class.

Warm-up

Crossover Symmetry Activation
3 Rounds
- 10 PVC passes
- Shoulder internal rotation stretching
- 10 OHS (PVC)

I’ve noticed with some of the new mobility work that I’m missing some internal rotation so this was good to work on.

Accessory

10:00 EMOM

2 Turkish Get-ups (44#)

One rep per arm each round. Easy.

Conditioning

5 Rounds

10 Toes To Bar
10 Power Snatches (75#)
10 Wall Balls (20#, 10′)

Did 2 rounds of T2B unbroken and 2×5 the other rounds. Snatches all unbroken sets. First round was done around 1:26 and finished in 8:09. This is one of the BTWB Fitness Level workouts in the Light category. Nice combination of movements.

60 Reps

Ball Slams (30#)

Unbroken in 2:39. Really wanted to rest around 40 reps, but kept moving. Big arm pump after. Could barely put my shirt on.

Run

Went out in the afternoon for a casual jog. Didn’t care about pace or distance but had a loop in mind I planned to run. Was guessing I was going at a 10-10:30 pace, but never checked my watch until I finished. It was a pleasant surprise to see a 9:48/mile average. Went 2.6 miles in 25:26.

Go Unbroken

Yesterday walked the golf course and the app said I was close to 7 miles. I guess I spent more time than usual walking back and forth trying to find my ball. First time of the year where we really got to feel the heat of the back 9 at Sawmill when you get out there in the trees with no breeze. Drank a lot more water than I have been and wore my Oakley’s instead of cheap sunglasses. Seemed to help prevent getting one of those sun headaches I often have trouble with. Also did a 45 minute ROMWOD at night. My legs were feeling a little tired all day after the Sunday workout and run.

I was coaching this morning so got in early for my warm-up and snatches before class started.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hyper (210#)

Weightlifting

E2M – Squat Snatches

4×45#
4×75
4×95
2×115
2×135
2×155
6 sets of 2×175

I wanted to get in 10 total sets, so planned on 4 sets with 175#. Set the clock for 12 rounds just in case it was feeling good. It was, so I kept going. Of course then I rush the 2nd rep in the 5th set and don’t get it pulled into the slot. Stepped right back up and hit it though. That was the only miss. When I exaggerate those knuckles down it really helps me keep it close and feels so much more solid. I did power snatch the final rep, but then stood up and did an OHS with it. Feeling a lot more solid snatching lately.

With Class Warm-up

3 Sets

20 Push-ups
10 Band Pull Aparts (green)

Gymnastics

Max Set – Pull-ups
2:00 Rest
3 sets
- 50% of Max
- 2:00 Rest

Regular kip again and wore the leather grips. I’m going to look for some new type of grips at Regionals this weekend. I knocked out 30 reps much easier than the 26 a couple weeks ago. That was good, so dropped off the bar; I’ll take the 4 rep PR. Did the 3 drop sets at 15 reps without any trouble. Really happy with how fast pull-ups came back. I think spending some time on ring rows when I was scaling helped out, not to mention more of the Pendlay and landmine rows lately. Wish I could butterfly though. 😦

Conditioning

4 Rounds

200m Run
10 Power Snatch (95#)

Holy shit did I underestimate this one. Went out running fast thinking it would be a quick one. Goal was unbroken on the snatches every round and that jacked my heart rate sky high, making it difficult to push the runs. Really wanted to put the bar down in the last 2 sets but held on. Finished in 7:20 and I guess I ripped open a finger in the process. Dammit!

Cooled down and did Crossover Symmetry Plyo.

Out in the garage for a quick afternoon session to catch up on Monday’s strength work.

Warm-up

3 Rounds
- 1:00 Air Dyne
- 30s Bottom Squat Hold
10 Back Squat (45#)
8/8 Landmine Rows (45#)
10 Back Squat (135#)
8/8 Landmine Rows (55#)

Strength

E3M – 6 Sets

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

It’s hot in the garage now that summer has finally arrived. This combo wasn’t easy today but not as hard as I was expecting.

Murph Work

7 Sets

20s Push-ups
30s Rest

Went 20-20-17-17-13-12-12 for 111 total with all reps being chest-to-deck. Might as well do the extra work now so it seems easy during Murph on Monday. Already had done 3×20 this morning too.

Need to ROMWOD tonight after all of that work.

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.

Knuckles Down

My ass is still sore. Wanted to get in early to snatch but wasn’t moving very fast this morning so got them in after class.

Warm-up

Crossover Symmetry Activation
OHS Bottom Holds w/ PVC inside rack
3 Sets
- 4 Wall Walks
- 300m Row

Those bottom holds were kind of cool. Little idea I had and did while waiting for the kid’s class to finish up.

Conditioning

20 Box Jumps (24″)
30 S2OH (75#)
40 MB Cleans (20#)
30 S2OH (75#)
20 Box Jumps (24″)

All jump and step down on the box for both sets. Went unbroken with push presses in the first set of overheads. Knew the medicine ball cleans would be the nasty part. Did them in 15-10-8-7 and was really burning in the legs by the end. Mixed in a little bit of a jerk action on the second set of overheads and went 20-10 with a short rest on the back. Finished in 6:12.

Carries

3 Sets
- 150′ Suitcase Carry (70#)
- 150′ Waiter’s Walk (62#)
2 Sets
- 150′ Suitcase Carry (62#)
- 150′ Waiter’s Walk (70#)

It was raining out so we skipped prowler sprints and did these with some little laps in the gym. Switched arms in the middle of each 150 feet.

Weightlifting

Muscle Snatch + OHS

3x20kg
3×30
3×40
3×50

Squat Snatch

3x50kg
3×60
3×65
3×70
3×75

I’ve been noticing Mattie Rogers‘ knuckles a lot lately and then saw Jared Enderton post about the knuckles yesterday too. First learned about it at a Kendrick Farris seminar a couple of years ago but over time I forgot about it. I focused on it with the snatches today and it felt like the bar was snapping right into the slot like butter.

Finished with Crossover Symmetry Iron Scap. Having to use the yellow (one of the purple is broken) makes this a lot harder! Will do ROMWOD at some point today.

Lift Like A Woman

Yesterday I walked 18 holes of golf for the first time this year. The app I use to track my game said it was about 6.25 miles. My back likes to act up sometimes on the course, probably from all of the twisting and how hard I swing. I did a ROMWOD before heading to bed.

This morning I was planning to do some light snatches every 30 seconds to get in reps. Then they announced a couple of Regional workouts and the snatch ladder looked fun, but at the women’s weights!

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (210#)
Snatch
- 3×45#
- 3×95#
- 3×115#

Weightlifting Conditioning

2016 Regional Event #1 (women’s weights)

Squat Snatch

10×135# by 2:00
8×145# by 4:00
6×155# by 6:00
4×165# by 8:00
2×175# by 11:00

With the one miss at 165# it took me 9:11. I was taking my sweet ole time changing the weights because I needed the breather. I had about 30 seconds to spare after the first 3 weights, but the miss set me back on the 4th. I was happy to finish and make all of the time splits. Can’t wait to see a bunch of fit women destroy this!

Here is Rich doing the workout in 6:09. Looks so easy.

Needless to say, I skipped the class warm-up and tried to catch my breath.

Strength

E2M – 6 Sets

9 RDL (185#)
8 GHD Sit-ups (20#)

Was feeling tired from the snatches, so I only did 8 reps on the GHD. Warmed up with 9×45# and 6×135# I think. I’m getting low on the RDLs right away now with my hamstring flexibility improvements. Maybe need to start standing on plate.

Gymnastics

8:00 EMOM

7 Ring Rows (feet elevated)

Conditioining

2 Mile Run

Knew it wasn’t going to be anywhere near my PR time, but I felt much better than I have during the slow 3 mile runs I’ve been doing. I wouldn’t call it anything near a 100% effort either. Took me 17:07 with mile splits of 8:43 & 8:24. My average heart rate was 156 compared to sub-130 on my slow runs. Just gotta keep running and it’ll improve.

I’ll do some ROMWOD tonight.

Parter Chipper with Birthday Bryan

Did a ROMWOD in the middle of the day. Went in early to snatch and finished up, so skipped the warm-up but did the rest of the 5:30 class.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep Openers (10#)
- 5s of StrongFit Bicep Openers (10#)
- 15 Reverse Hyper (210#)

Weightlifting

Snatch (all full squat)

3x20kg
3x40kg
3x50kg
2x60kg
2x65kg
2x70kg
15:00 EMOM
- 1x75kg

I missed twice in round 3 and didn’t try a 3rd, then missed once in the final round but got back on it for a make.

Strength

E3M – 6 Sets

8 Back Squats (185#)
8/8 Kroc Rows (53#)

Didn’t even do any warm-up reps since I had done all of the squatting with the snatches. I work up a hell of a sweat with this combo, even in round 2 already. Must be from that bent over position being harder to breath. I really am taking my time with the rows, resetting every rep and not doing any kind of bouncing. Tried to focus on engaging my hamstrings and glutes in the squats too, which felt different, but good. Might as well work on this with the light weights for the next few weeks.

Conditioning

Partner with Bryan

100 cal Row
90 Wall Balls (20#, 10′)
20 Curtis P (135#)
80 cal Row
60 Wall Balls (20#, 10′)
16 Curtis P (135#)

Took us 20:12. We evenly split everything with 25-25 cal, 25-20 wall balls, singles, 20-20 cal, 30 wb, and singles. Those Curtis Ps took forever. Don’t remember the last time I did a set of 30 wall balls. I thought I was in trouble when I got to rep 14. Need to push through like that more often.