snatch

Laboring

One class at 10am for the holiday.

Warm-up

2×10 Reverse Hyper (160#)
Bottom Squat Hold
Shoulder stretching
Barbell warm-up with 45-95#

Conditioning

800m Run
30 Squat Snatch (95#)
400m Run
30 Hang Squat Clean (95#)
200m Run
30 Back Squats (95#)
400m Run
30 Push-ups
800m Run
30 Pull-ups

This is a memorial WOD for a coach at a box in Kentucky that recently passed away. Got nasty real quick with those squat snatches. I started off with 2 triples and then switched to singles the rest of the way. I was wondering what was taking people so long to do their 400 until I went out and started mine. Legs didn’t want to move. I could have walked it faster. I did the cleans in five sets of 6 without much trouble. Really slow on the 200. Didn’t put the bar down for the back squats and then even slower for the 400 meters. Fives on the push-ups and it was a nice rest for the legs. Was able to go a little faster for the 800 and finished up with sets of 5 pull-ups at a time with a quick turn-around. Finished in 30:20. It’s embarrassing how bad my running has become when I’m tired.

becky-memorial-wod

Pre-Labor

Glad I took it easy yesterday.

Warm-up

3×10 Reverse Hyper (160#)
Crossover Symmetry Activation
Bottom Squat Hold
Shoulder Stretching

Accessory

6 Sets

3 Weighted Pull-ups (35-40-45-50-50-50#)
10 Decline Push-ups (2×12, 4×16″)

Can’t remember the last time I’ve done a weighted pull-up. Seemed harder than it should have been. The push-ups weren’t very hard, but something different.

Weightlifting

E2M 20:00

Power Snatch
Hang Squat Snatch
OHS

Warmed up with a little work at 45-75-95#. Started with 105# on my first set. Increased by 10# up to 155#, then 160#, and finally the final 3 sets with 165#. Bringing the bar back down and getting a solid grip on it for the hang snatch was probably the hardest part; really felt it in that thumb area. I think the tempo overhead squat work is helping already. Felt more comfortable in the bottom position and the OHS felt like butter.

Conditioning

200m Run
40 T2B
200m Run

Quick one. I went with sets of 5 toes to bars without much rest between, which served me well up until the final 5 reps where I went 1-2-2 I think. Finished in 3:38 with enough in the tank where I could still run hard the 2nd time around.

Midline

4 Rounds NFT

30s Hollow Hold
50 Double Unders

First hold was rough but was able to do each one without breaking. Each set of dubs were done unbroken too. Rested about 60-90 seconds between rounds. Abs are pretty sore from the weighted GHDs yesterday.

Got in some solid work but nothing crushing. Will be thankful for that with the workout that is planned for tomorrow.

First Amanda

First time I’ve been able to make it for a Saturday class in nearly 2 months I think.

Warm-up

PVC Pass-thrus
PVC Good Mornings
Air Squats
Bottom Squat Hold

Strength: 2 Front Squats + 3 Back Squats

45#
135#
205#
235#
3 sets @ 255#

Nothing crazy compared to what I’ve done in the past. Solid positioning though.

Conditioning

“Amanda”

9-7-5

Muscle-ups
Squat Snatches (135#)

Went 3-3-3, 3-2-2, 2-F-1-1-1 on the muscle-ups. That first round of snatches felt like it took forever; I kept wondering if I missed counting some reps. With the extra rest I had to take during the round of 5 muscle-ups I was able to speed through the final snatches. Snatches were singles the entire way though. Finished in 9:26. My first try at Amanda last December was with a 10 minute cap and I still had 4 snatches left so this was a nice PR even though I haven’t been doing many MU or snatches lately.

Out in the garage around 6pm.

OHS: 33X3 Tempo

3×45#
3×65#
3×85#
3×95#
3×105#
3×115#
3×125#
3×135#
3×145#

Started with the jerk grip again and slowly moved hands wider through the sets until I was touching the ends on the final set. Pretty unstable in those first few sets due to the grip width. Shaky at the end due to the time under tension and the load, but 10# heavier than last week with more sets.

Accessory & Aerobic

5 Sets

10 Decline DB Bench Press (50# DBs)
4:00 Air Dyne (AD2) in Z1

Figured I might as well combine these two to save time instead of sitting around doing nothing between the press sets. Wore the HRM to keep track and make sure I stayed in zone 1. Can you tell where I was pressing? 😉

2015-08-29-hr

Finished up with Crossover Symmetry Iron Scap.

3-Part Metcon

Got a solid night of sleep, which I needed after that rowing workout.

Warm-up

Crossover Symmetry Activation
2×10 Reverse Hyper (210#)
Bottom Squat Hold
Agility Ladder Drills
Hang Power Snatch
- 5×45#
- 3×75#
- 3×95#

Conditioning

200m Run
10 Hang Power Snatch (115#)
5 Bar Muscle-ups
4:00 Rest
20 Back Squats (115#)
400m Run
20 Back Squats (115#)
4:00 Rest
5 Bar Muscle-ups
10 Hang Power Snatch (115#)
200m Run

Couple of sprint type sections sandwiched around a little grind with the squats. I went 6-4 on both sets of snatches but looking back wish I would have held on to the bar. 3-2 the first time with the MU, then all 5 unbroken in the final part. Squats were unbroken both sets. My work times were 2:16 – 3:47 – 2:25 so I finished everything at 16:28 on the clock. The rest was long enough to allow for a good push going into each part.

Accessory

2 Rounds NFT

200m Farmer’s Carry (25# bumper in each hand)
50 OH Walking Lunges (50#)

I had to stop for a quick break at about 150m each time on the carry. Did the lunges in 2 sets of 25 both times. I really tried to pull my shoulders down and back holding those plates overhead. Should help with my stability.

Midline

8 Rounds

20s Banana Rolls
20s Rest

You have to picture Tony Horton saying “Superman…. ba-NANA” in your head when you do these. Didn’t feel much fatigue in the core doing these, but rolling around did put some pressure on the hips.

So Sore

My legs have been so fucking sore yesterday and today. Sunday hit me hard and the 107 wall balls yesterday didn’t help.

Warm-up

3×10 Reverse Hypers (210#)
Bottom Squat Hold
Hip, hamstring, calf, and ankle stretching

Strength

Pause Back Squats (2s in hole)

5×45#
5×115#
5×185#
2×225#
EMOM 10:00 – 2×245#

Good grind. Having been squatting much in the last month after a pretty good back tweak on vacation.

Conditioning

8:00 AMRAP

1 Curtis P (95#)
2 Snatch
3 OHS
4 T2B

Not sure why, but I’ve always remembered a Curtis P being a squat clean so that’s what I did. Most results I’ve found through Google and a video from SealFit show power clean so I guess that’s what I’ll do in the future. Shit, some results even said it was a hang power clean. So who is right?

This felt pretty rough at the beginning with my legs so tight. I dropped the bar after the Curtis P since I had to reset my hand position anyway. Snatches right into OHS unbroken each round. Started out as a sub 1:00 pace, started to fall off, but then with 1:30 left I turned it on to catch up and get exactly 8 rounds. Had about 7 seconds after dropping off the bar, but that’s not enough time to get to the bar and complete a Curtis P, so I assumed the rest position.

100m Sprint
Walk back to recover

Again, pretty tight in the first sprint, but felt pretty good after that. My shoes felt a little odd after wearing lifters for about 40 minutes.

Rest day tomorrow to golf!

Pegged

bryan-peg-board Bryan came over to try out the peg board and hit a garage workout. We got up a few times. It’s definitely a lot harder than it looks and you can feel it using all kinds of different muscles. I did warm-up with Crossover Symmetry Activation.

Strength

Back Squat

10×45#
8×135#
6×185#
4×205#
10x3x225#

We did the 225# sets rapid fire, going one after the other with little rest.

Conditioning

4 Rounds each, rest while partner goes

12 Ski Erg calories
10 Power Snatch (95#)

Tried to keep a pretty steady pace on the Ski Erg and was close to 1,200 calories/hour which is what I usually go for on the rower when doing something like 30 calories to start a workout. My goal was to do all of the snatches unbroken. It hurt, but I did it. The rest time was just enough to be able to go hard again. We finished in about 11:10.

I did a whole bunch of peg board pull up sets throughout the day. I would either do a set of 8 or 5/5 with one arm at a higher peg and probably did 4 sets of each.

Stopped at the gym in the evening to do a rowing test that didn’t go very well.

Row 20:00 for distance

I figured I’d be able to keep a 1:55 pace which I did in my recent 5k PR. Nope!

Midline

8 Rounds

20s Hollow Rocks
15s Rest

Managed to go the whole way and got 120 reps.

Bench It Out

Vacation! Need to get back on a better sleep routine. The only time I’ve ever taken a break this long from work is over the holidays.

Out in the garage around 9 before packing and heading up north. Warmed up with an easy 5:00 Air Dyne.

Back Squat

10×45#
5×135#
5×205#
5×245#
5x5x280#

Start of week 4. Felt really good.

2015-07-11-back-squats

Conditioning

15:00 AMRAP

5 Bench Press (115#)
10 GHD Sit-ups
5 Power Snatch (95#)
5 Ring Rows (feet on 18″ box)

Almost 4 years and I don’t think I’ve ever done a workout with bench press in it. Wanted to pick stuff that I won’t be able to do this week. Went unbroken on everything and ended up with 8 rounds plus bench, GHDs, and 3 of the snatches. Was able to keep a pretty consistent pace throughout. Helps that there is that bit of built-in rest getting setup for these movements and walking around the garage from station to station.

After a rest I jumped back on the bench for a big set. Wasn’t sure how far I’d be able to go. Around 20 I started feeling it on my wrists. Stopped it at 30×115#.

Triple Triple Double

Went to the driving range yesterday and again this morning. Right arm feels a little weird and I wonder if it’s from all of the swings. Did some bottom squat hold and stretching to warm-up.

Midline

20s L-sit (Rings, knees up)
25s Rest

Cut back from the 30 second rest we had 2 weeks ago. Last 2 rounds were a lot of shaking, but made it through. Seems to be improving quickly.

Conditioning

3 Rounds
- 5 Thrusters (135#)
- 5 Burpees OTB (lateral)
2:00 Rest
3 Rounds
- 3 Squat Snatch (155#)
- 3 Bar Muscle-ups
2:00 Rest
3 Rounds
- 10 Deadlifts (245#)
- 10 Box Jumps (30″)

Finished part 1 at 1:36. I actually felt really good during this part, but my heart rate sky-rocketed and I couldn’t recover during the rest. I was fighting it until the end of the workout. Part 2 was much worse than I expected. I’m glad I scaled it back from the original 5 reps of each I had planned early in the week. I knew it was going to be bad when I lost the 2nd snatch in the hole. I missed one in my last round too. Was a little scared about the bar muscle-ups since I haven’t done one since around March. Got the first 2 rounds unbroken without a problem and I think I would have been able to on the last round too, but my hands and the bar were sweaty. It wasn’t worth the risk of slipping and falling on my head, so I did 3 quick singles. Finished at 8:48 on the clock, so it took me 5:12! Had to rest quite a bit between each snatch. In the final part I went 10, 6-4, and 6-4 on the deadlifts, and unbroken on the box jumps, though no rebounding. Finished at 14:57 so part 3 took me 4:09. I wish I had pushed to do all of deadlifts unbroken.

Finisher

100 OH Walking Lunges (45#)

Went outside. I did 26-24-30-20. Breathing got up there again. Rests were pretty long.

Just before 7pm I headed out to the garage. Felt like shoulder pressing for some reason.

10×45#
5×95#
3×115#
2×135#
1×155#
1×165#
Fail 172.5#
1×167.5#

Wow, didn’t expect to miss like that after I hit 165# for double a few weeks ago during a shoulder press, push press, push jerk complex. Must just be fatigue from today’s workout because all of the bench press increased should have translated to a higher shoulder press too. I was lifting barefoot, but I doubt that had anything to do with it. Wore a belt for the last few singles because I have a tendency to over-extend at max weight.

First time using the big washers for fractional.

Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

10×45#
5×135#
5×205#
5×245#
5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

3x40kg
3x60kg
3x80kg
3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

2x60kg
2x65kg
2x70kg
2x75kg

Not as hard on the grip, but I feel awkward doing these.

3x40kg
2x60kg
1x75kg
1x80kg
1x85kg
1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

Buy-in: 8 Rounds (4 each)
- 40′ OH Plate Carry (35-45-45-45#)
- 40′ Run
Start Clock…
- 4 Rounds
  - 16 HSPU
  - 16 Ring Dips
  - 16 Pull-ups
- 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.

2015 June GLBRT

I’ve been sleeping so good lately. Headed out at 7am simple for the sake of keeping the #RunEveryDayJune streak going. Went 1.1 miles in 11:37.

First Great Lakes Bay Regional Throwdown of the year started at 9am. Held at Next Level Fitness this time.

Event 1

8:00 (Simultaneously)

Row for distance
AMRAP DU

* One person at each thing at a time. Switch out any way you want.

I was on row duty first to get us off to a good start. Went for about 2:30 with 800 meters, got some rest and then jumped in on the dubs. We totaled 721 DU for 4th and 2,267 meters for 8th.

Event 2

10:00

Max snatch and C&J for men and women

* One person from each gender does one of the two lifts. Each team has 2 bars.

All 4 of us hit PRs! After 205# being a little shaky to stand up with due to whatever is causing my OHS issue, I fucked the shit out of the bar with 215# and actually power snatched it! That’s 20# more than I’ve ever even attempted to power snatch and a 5# snatch PR. We totaled 740# for 6th place.

Event 3

1:00 AMRAP Muscle-ups (x3 points) – Member A
1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
8:00 AMRAP
- 15 Pull-ups
- 15 Power cleans (115/80#)
- 15 HSPU
- 15 Front Squats (115/80#)
1:00 AMRAP Pistols – Member C
1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

* Each team member does a 1:00 AMRAP of something and everyone shares the work of the 8:00 AMRAP.

Muscle-ups for me. Nice to get my part out of the way first thing. I went 4-3-3-2 for 12. Same as I got in practice. Their rings were like fucking sand paper! We had 381 “points” with the MU being tripled, which was 8th in the event. I didn’t do any pull-ups and HSPU were much harder than in practice.

When I watched this video I cringed at my lockouts as the minute progressed. Then I went frame-by-frame in Quicktime and I actually hit lockout in every rep, even the final one. Just hard to catch at speed and with my weird double-jointed elbows. I need to work on making the lockouts better though and keep my damn feet and legs together for more power.

Not too long after the event I was blacking out and my hands were all tingly for quite some time. Lucky I had some medical professionals on our teams to help me out and carb me up. Recovered for the final though.

Event 4

25-15-10
- Deadlifts – Men (205#)
- Thrusters – Women (55#)
10-15-25
- Thrusters – Men (75#)
- Deadlifts – Women (145#)

* EMOM 4 synchronized burpees. One person working at a time. The men do 25 deadlifts (split up any way), then the women do 25 thrusters, then 15s and 10s, before changing weights and swapping movements.

I did the 25 and 10 deadlifts, then the 15 thrusters and the final 4 thrusters after Bryan got interrupted by burpees. The burpees were just an annoying forced break. They were easy. We finished in 6:53, which was 6th place.

The points were so close that we actually dropped from 5th to 7th out of 22 teams after that! Only 7 points out of 4th place though. It was by far the most fun GLBRT I’ve participated in.

Here are the final results with a link to the spreadsheet I whipped up since they didn’t do any sorting of the data. If nothing else, we were consistent. Just needed a higher finisher in one of the full point workouts.