Tag: snatch

Oh My Quads

Went to the 4:30 class.

Warm-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • PVC Good Mornings

Strength – Deadlifts

  • 7×45#
  • 7×155
  • 7×225
  • 7×275
  • 7×305
  • 2x7x325

Heavy enough after all of the shoveling. No need to push it and get hurt during the Open.

Accessory

4 Sets

  • 5 Evil wheels
  • 5 Ring Swings

It’s been awhile since I’ve done the evils so expect to be sore the next couple of days.

Conditioning

9:00 AMRAP

  • 3 Power Snatches (95#)
  • 6 Overhead Squats (95#)
  • 9 Step-ups (24″)

Loved it! Did all step-ups instead of box jumps and holy hell did that turn into a quad burn after the OHS. First round was done in about 45 seconds and settled in to a steady 1:00 pace after about 3 rounds I think. Finished exactly 9 rounds but only had about 2 seconds so didn’t try to pick up the bar. Was a good one not having to rest at any point and able to keep moving.

Now that scoring is closed on 16.1, I can see my score is not as bad worldwide as my performance on 15.2 was last year, which I still overcame it to have my best overall percentile placing ever. Kind of a relief that I should be able to make a comeback on the leaderboard, but frustrating that having to do single pull-ups held back my score so much. I don’t usually like to say this, but I’m confident I would have been close to 8 rounds instead of only 7+1. Especially since I’ve put in a lot of work over the last 4-5 months on improving my capacity. In day-to-day WODs at the gym Bryan and I have been neck and neck, trading wins, for the last month or two, where he was handily beating me before. Castro, please bring us pistols this year!

Before the Storm

Felt a little sore in my legs a couple of times today. Maybe from all of the jump rope yesterday after heavy doses of dubs and step-ups on Sunday as well? Went to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 400m Run
  • Push Press
    • 5×45#
    • 5×95
    • 5×115
    • 5×135

Not as “nice” today but still in the 40s. Storm on it’s way though to send us back to reality.

Strength

12:00 EMOM (alt)

  • 5 Push Press (155#)
  • 10 Wall Balls (30#, 10′)

Not bad.

Conditioning

6 Rounds

  • 8 Plate Snatches (45#)
  • 8 OH Walking Lunges (45#)
  • 16 Sit-ups

Never stopped or rested. Finished in 6:22. Remembered to get out my AbMat pad too. So much better not sliding all over the place.

Gymnasty

Couldn’t do the pull-ups or ring dips that were programmed so worked on my own things.

5 Sets

  • 5 Ring Swings
  • 5 Strict HSPU

I can’t believe how much more I’m able to open up my shoulders in the back swing compared to just 2-3 weeks ago! Alex said it looked like I had wings.

50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.

Snatch

  • 5x20kg (muscle snatches, snatch presses, and ohs)
  • 2x3x40
  • 3×50
  • 3×60
  • 3×65
  • 3×70
  • 3×75
  • 1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!

Midline

Weighted GHD Sit-ups (20# MB)

  • 9×5
  • 1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

  • 1x60kg
  • 1×70
  • 1×80
  • 1×90
  • 1×100
  • 1×110
  • 1×115
  • 1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.

Warm-up

  • 400m Run

Strength

16:00 EMOM (alt)

  • 10 Goblet Squats (70# KB)
  • 10 Ring Push-ups

Conditioning

  • 200m Run
  • 10 Burpees
  • 10 Russian KBS (70#)
  • 200m Run
  • 8 Burpees
  • 8 Russian KBS
  • 200m Run
  • 6 Burpees
  • 6 Russian KBS
  • 200m Run
  • 4 Burpees
  • 4 Russian KBS
  • 200m Run
  • 2 Burpees
  • 2 Russian KBS
  • 200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.

2016-judges-course-pistols.png
Could there be pistols in the open this year? I hope so!

Can’t Beat Rich

Feeling a little beat from yesterday.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Snatch
    • 2x3x45#
    • 3×65#

Conditioning

12:00 AMRAP

  • 50 DU
  • 15 Snatches (weight goes up each round)
    • 95-115-135-155-185-205#

This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…

3 Rounds

  • 30s Burpees
  • 30s Rest
  • 30s Air Squats
  • 30s Rest
  • 30s HS Hold
  • 30s Rest

Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.

Skill Work

5 Sets NFT

  • 4 Turkish Get-ups
  • 10 Ring Swings

I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.

Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.

Heavy Touch-n-Gos

Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 2:00 Double Unders (172 reps)
  • 1:00 Bottom Squat Hold
  • 50 Jumping Jacks
  • 10 Air Squats

Strength – Back Squat

  • 8×45#
  • 6×135
  • 4×185
  • 4×235
  • 10:00 EMOM
    • 5x2x255
    • 3x2x275
    • 2x2x295

Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.

Conditioning

20:00 EMOM (alt)

  • 4 Power Snatch (155#)
  • 12 Weighted Step-ups (20″, 35# KBs)

Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.

Midline

  • 100 Sit-ups

Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.

Rest day tomorrow!

Triple Digits

Big day! Alex got a few guys together to throw down before his meet next weekend.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • Bottom Squat Hold
    • 8 Reverse Hyper (210#)
  • 2 Sets
    • 5 Muscle Snatch (20kg)
    • 5 OHS (20kg)
    • 5 Snatch Press (20kg)

Snatch

  • 3x40kg
  • 3×50
  • 2×60
  • 2×70
  • 75
  • 80
  • 85
  • 90
  • 95
  • Missed 2x @ 98
  • 100 (PR!, had to be around 8 attempts before finally getting it)

I was getting the bar overhead without a problem and almost had it locked in several times. Finally nailed it!

C&J

  • 3x70kg
  • 3×80
  • 2×90
  • 100
  • 105
  • 110
  • 115
  • 120
  • 125
  • 128 (missed clean on first attempt, made next try)
  • 131 (Clarked)

My low back was already feeling really tight from the snatches so I wasn’t expecting much out of the clean and jerk. It wasn’t painful though so I was still able to lift some weight. Figured I’d take one shot at the PR but I didn’t even try to get under it. Guys said the bar was up to my chest. Typical!

Big Triple

Planned to get in the HSPU workout in the garage in the middle of the day, but that didn’t happen, so I did it at the gym. Going to be my last Skill WOD workout so I can rest this shoulder from muscle-ups and pull-ups.

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10 Heel Drives
  • 10s Handstand Hold

Mobility: 5 Sets

  • 10s GHD Hanging Stretch

Test Your Max

Kipping Deficit Handstand Push-ups

  • 2 @ 0.5″
  • 2 @ 4.5
  • 2 @ 7
  • 4×6 @ 9 (70% of max)
  • Max reps at same deficit

Rest was 2:00 between those last 5 working sets. I made it through all the sets of 6 again and got an extra one to make a final set of 6 on the max set. Wore the new Reebok CrossFit Speed TR that were delivered today. The HSPU strip on the heel is really cool.

speed-tr.jpeg
Much brighter than I expected from the pictures.

Strength Accessory: 3 Sets

  • 8 Seated DB Press (53# KB)
  • 20 Barbell Hollow Rocks

Not really cool with the KB, but the 40# DBs we have at the gym aren’t heavy enough. Hard to get the KB up to your shoulders from the floor in a seated position. Cut it back to 3 rounds instead of 5 so I could join Bryan in some stuff.

Skill

Warmed up snatches with touch-n-go power triples of 45-95-125-135-155 pounds. Felt great!

12:00 EMOM (alt)

  • 3 Power Snatch
  • 10 Pistols

Used 165# for the first 4 sets and it felt really good so I went 175 and then 185! All still touch-n-go too. I’d never even tried 175 before today. Pistols went well and were solid in these new shoes.

Conditioning

6:00 AMRAP

  • 4 Thrusters (115#)
  • 4 Burpee Box Jump Overs

Nasty combo. Quads had a nice burn by the end. Did 7 rounds plus the thrusters and 1 final burpee box over. Rested too much before picking up the bar each round, as usual with me.

Really happy about the new shoes. They are on par with the Nano 5. Looking forward to ordering a pair of the Nike Metcon 2 at the end of the month when they are released.

Powerin’

Felt like staying in home after being up late playing video games online with my brother. In at 10am though. The plan for today was to do all power lifts to switch things up.

Snatch

Muscle Snatch

  • 2x5x20kg
  • 2x3x40
  • 3×50

Power Snatch

  • 3x60kg
  • 3×65
  • 3×70
  • 2×75
  • 2×80
  • 85
  • Miss 90 (“Clarked” it)

Was not feeling the greatest on these lifts even when it was light.

Power Clean & Push Jerk

  • 3x60kg
  • 3×70
  • 3×80
  • 3×90
  • 2×100
  • 2×105
  • 110
  • 115
  • 120 (power clean, miss jerk)

I didn’t plan to do a clean-jerk style with no resetting in between, but after I got the double at 100 I wanted to see how far I could go. Was thinking about it too much with 115 so my balance got out of whack. The jerk felt super easy though after the reset. The clean with 120 was ugly. Didn’t get video because I wasn’t going to attempt the transition between the two parts of the lift. Should have though because it would have been a push jerk PR had I made it. That 120 power clean may have not been the best idea for my back.

Back Squats

With short pause in the hole

  • 5×45#
  • 5×135
  • 5×205
  • 3×255
  • 3×285

No pause

  • 3×305#
  • 3×325
  • 3x3x285

Was feeling heavy so backed off for a few sets of volume.

Trying to Keep Up With Mattie Rogers

Lifting days are my favorite. 🙂

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Snatch Warm-up
    • 5 Muscle Snatch (20kg)
    • 5 BTN Snatch Press (20kg)
    • 5 OHS (20kg)

Snatch

  • 5x20kg
  • 2x3x40
  • 3×50
  • 3×60
  • 2×70
  • 1×75
  • 1×80
  • 1×85
  • F-F-F-1 90
  • F-F 95
  • F-F 100

Couldn’t quite get the bar pulled back into the slot. I was so close to making 95 and when Alex put 100 on the bar I said, “fuck it, why not!” I never take risks. The first attempt was 100 was only my second try ever. I was pretty tilted to that left shoulder that’s bothering me and rushed it coming out of the hole. Got it up there no problem. Second attempt wasn’t very good so I finally stopped. Too many misses on the day.

C&J

Got fired up last night after seeing Mattie Rogers hit 130kg. Messaged Alex and said that was the goal for the day.

Started out heavy since we were already up there with some big snatch attempts and then took bigger jumps than we usually do. I actually did clean-jerks on the first two sets of having the “and” in there.

  • 3x70kg
  • 2×90
  • 2×100
  • 108
  • 114
  • 119
  • 123
  • 126 (PR)
  • 130 Fail Clean
  • 130 (PR)

After the easy 126 I didn’t really feel like taking a 2 kilo jump and if I was going to 3 again, might as well go 4. I was scared of the clean on the first attempt. Then I watched the video and saw how high I got the bar. Can’t remember the last time I missed a clean. Double-pumped the setup in the next attempt and said don’t be a bitch. Got it! Was under the clean plenty high enough for it to be a power clean too.

Really wanted to squat today too, but was tired by the end of the lifts and it was close to 2 hours already. Chilled at home and hit a garage session after 3pm and a huge plate of spaghetti.

Back Squat

  • 5×45#
  • 5×135
  • 5×185
  • 5×225
  • 5×265
  • 5×295
  • 5×315
  • 5×335 (PR)

My best 5 was 325 pounds last January. So my goal was to stand up 330. After 315 I figured it had already been a day of risks and my positions stayed solid through every set so far. Everything held up and knocked out the 10# PR.

Finally Over Linda

I planned to do the chest to bar pull-up workout yesterday but I woke up and NO! I was still feeling the effects of Linda and needed a day off. I don’t know how I hit those lifts on Friday. Woke up this morning feeling much better and recovered. Incorporated the pull-up workout into Super Sunday.

Warm-up – 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 3 Wall Walks
  • 10s Ring Hang Skin the Cat

When I passed through part of the skin the cat my left shoulder did not feel good. I’m going to skip the muscle-up workout this week to rest it.

Gymnastics

  • 1 Set of MAX C2B Pull-ups
  • 4 sets at 60% with 2:00 rest

Got 22 for a 2 rep PR! I’ll take a 10% gain after the first cycle of Skill WOD. Then my drop sets were 13. I got the first set unbroken, then 10-9-10 unbroken with singles to finish those sets out. Not sure I’ve ever done that much C2B volume in one day.

Accessory – 6 Sets

  • 4 Good Mornings
  • 8 Lunges

Went 95-125-135-145-155-165# and was feeling a little rough after.

Conditioning

6 Rounds

  • 6 Snatches (115#)
  • 6 Burpees OTB
  • 1:00 Rest

Picked up a second wind after getting into this beauty. My rounds were roughly 32-28-29-31-29-29 seconds to finish at 7:58 on the clock. All snatch sets were unbroken.

Midline – 5 Sets

  • 10 T2B (strict)
  • 20 GHD Heel Drives

This was the strength accessory from the 3rd day of skill WOD. My shoulder wasn’t having toes to bars so I did a scaled version laying on the ground holding the rig with the small orange band around my feet (anchored to a DB) and simulating a strict T2B movement that way.

Really liking the heel drives from this program. Nice change up from weighted reverse hypers to keep my low back healthy and these are also a good chance to practice straight legs up into the arch position, with a squeeze in the glutes.