snatch

Short Week

In to Survival at 10am. A few folks were there for a bit working on things, but had about 90 minutes to myself. Will be heading north on Wednesday for a few days, so short week of training.

Warm-up

3:00 Air Dyne
45# Snatch Positions

Snatch Work

95# Position work & some snatches
115# Position work & some snatches
5 x 2 @ 135#

Strength

RDLs

5 @ 135#
5 @ 185#
3 x 5 @ 205#
5 @ 225#

Used a rack and straps.

Barbell Curls

5 @ 75#
4 x 5 @ 85#

So weak!

Front Squats

20 @ 45#
5 @ 95#
5 @ 115#

1 1/2 Front Squats

Did a wave type of format…

135-155-185
155-185-205
185-205-225
205-225-235
225-245-255

First time doing those. Different.

Front Squats

3 x 5 @ 185#

Conditioning

Tabata Row

Went out to the garage around noon to blow off some steam. The windows actually got steamy in there too after having the gas heater on for about a half hour. I had to turn it off it was getting so warm. Not bad considering it’s 36 degrees (feels like 27) outside.

Warm-up

Did about 200 DU in various sets.

OLY

3 Position Halting Snatch Deadlifts

2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#

Snatches

3 @ 95#
3 @ 115#
3 @ 135#
2 @ 155#
1 @ 165#
1 @ 175#
F @ 185#
1 @ 185#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#

I’ll get it eventually!

Pause Front Squats

* 2 second pause in the hole

3 @ 135#
3 @ 165#
2 @ 185#
2 @ 205#
2 @ 215# (might have done this set twice)
2 @ 225#
1 @ 235#
1 @ 245#
1 @ 255#
1 @ 265#
1 @ 275#
F @ 285#

Haven’t done a squat pause since this past winter in Phoenix. Felt pretty good, even after front squatting yesterday.

OH Mobility

I’ve wanted to start playing with some things to improve my OH position. As evidenced by my snatch attempts I’m having a hard time receiving the bar in a stable position.

5 @ 45# Bar w/ hand completely on knurling of the Operator bar
2 x 5 @ 45# Bar w/ 2 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ 3 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ hand completely on smooth part of the Operator bar

Haha, I fell over at my first attempt with 2 fingers on the smooth part of the bar.

Could feel the bar coming forward in pretty much every rep when I descended into the squats, but fought to keep it back. These are going to be a big help I think.

Decided to go in to open gym at 5:15pm since I told a few people I’d be there.

Did a few clean position drills with Alex as a warm-up since I didn’t really know what I wanted to do. I’ve been talking about doing deadlifts for the last couple of weeks since I haven’t done any heavy ones since my 515# pull.

Deadlifts

5 @ 135#
5 @ 225#
5 @ 315#
5 @ 385#
5 @ 435#
EMOM 5:00 – 3 @ 365#

Back was already a little fried from the garage session, but felt pretty good about the work.

Conditioning

2,000m Row

I did a 7:23 in May, so was aiming to keep a sub 1:50/500m pace. Set a new PR by 10 seconds with a 7:13! I was doing a shit ton more conditioning back in the summer too. I think the extra leg strength and power was a big help because I highly doubt my lungs are better now.

The date on the rower is obviously wrong. 🙂 Felt good coming out of the gate, but started falling off the pace. I actually think I was having more of a power problem them I was breathing in that 3rd 500m. Should have tried to push harder in the last 200m instead of just the last 100m.

I grabbed a couple of KB just to try double-arm OHS. Did 10#, 15#, and 20#. Wasn’t too bad, but could still feel the arms floating forward. I wouldn’t be able to hold a heavier weight in place at the bottom of the squat. Work in progress…

Bomb Squad Not Necessary

Had no explosiveness at all today. Felt really slow.

Was in at 10am with Matt.

Warm-up

2:00 Air Dyne
DU for sets of 59 and 30 (w/ untied shoes)

75# Positions
95# Positions
3 @ 115#
3 @ 135#
2 @ 155#
F-1 @ 165#
1 @ 165#
1 @ 170#
1 @ 170#
1 @ 160# (left side had 5# more than the right!)
F @ 165#
F-1 @ 145#
1 @ 150#
1 @ 155#

As you can see I was all over the place today. Felt slow and weak. Here are the two lifts at 170#…

Push Press

5 @ 95#
5 @ 135#
5 @ 155#
5 @ 175#
5 @ 190#

Fun!

Matt and I played two games of Rowling. The first game doing 100m for each frame and then 200m per frame in the second game. We really caught the hang of it in the 2nd game and were getting all 0s and 1s after the first few frames. So we each rowed over 3000m and got in a little recovery conditioning.

Sluggish Sunday

I hit up Survival Fitness at 5pm for 2 hours of open gym. Needed to get back at it.

Warm-up

3:00 Air Dyne

OLY

Snatch Work

45# Position Drills
2 x 3 @ 95# Power Snatch
3 @ 115# Power Snatch
3 x 3 @ 115# 3-Position Halting Snatch Deadlift
2 x 3 @ 135# 3-Position Halting Snatch Deadlift
3 x 3 @ 75# High Hang Power Snatch w/ no dip
2 x 3 @ 85# High Hang Power Snatch w/ no dip

I was getting light-headed from the 95# power snatch triples, so decided right there not to push things and try to go heavy. Probably a good idea anyway after being away from the lifts for a week. Felt pretty good hitting the power position on the halting deadlifts.

Split Jerks

2 @ 160#
2 @ 185#
2 x 1 @ 200#
1 @ 210#
1 @ 225#
1 @ 255# (PR)
F @ 260#

I didn’t have plans to jerk, but Alex was doing them, so I jumped in with him. I haven’t tried to go heavy in a really long time. After 225# felt good I decided to go for a PR. Had a little press out on the left arm. Didn’t drop under 260# enough and my arms were bent so didn’t have it locked out.

Misc

3 Sets NFT

5/5 KB OHS (53# KB)

Really need to hammer the mobility to make these easier and I think it’ll help my snatches a lot.

3 Rounds NFT (Back to back, but rest some between rounds)

15 Pull-ups
15 Wall Balls (10′, 20# MB)

Lost my rhythm on the pull-ups in the 2nd round but didn’t come off the bar, so was able to get all 3 rounds done without breaking up the pull-ups.

Even though I didn’t feel that great, turned out to be a pretty good training session. Solid position work on the snatches and a split jerk PR.

Three’s Company

Over to Kevin’s garage to train with him and Alex tonight.

Warm-up

5:00 Air Dyne

OLY

Blocks at the knee:
- 2 x 2 Snatch Deadlifts + 2 Power Snatches @ 95#
- 2 Snatch Deadlifts + 2 Power Snatches @ 115#
- 2 Snatch Deadlifts + 2 Power Snatches @ 135#
2 Power Snatches @ 145#
EMOM 5:00 – Power Snatch @ 155#
EMOM 5:00 – Power Snatch @ 165#
EMOM 3:00 – Power Snatch @ 170#

The EMOMs were a little longer because there were 3 of us rotating through each lift. I missed the 2nd one at 170, even though it was OH just fine.

Strength

Pendlay Rows

7 @ 170#
8 @ 185#
8 @ 200#

3 Rounds, paced with 3 of us going

5 Strict HSPU
5 Kipping HSPU
5 C&J @ 135#

The HSPU were on 55# competition plates with an AbMat, so a bit of a deficit. Wanted to get the feel for some touch-n-go C&J for Barbells for Boobs on Saturday.

Back Squats

5 x 3 @ 255# for speed

Conga-line style, so very little rest between sets.

It’s pretty nice having the three of us being so close in a lot of lifts, makes it really easy to cycle through stuff without changing plates all the time. Kevin and Alex were done for the day after this.

Conditioning

5 Rounds

30s Row
1:30 Rest

Would have done 10 if it wasn’t already approaching 2 hours for the session.

For the first 2 intervals I was doing a few short fast pulls to get the erg going. Then for the last 3 I went back to a full pull to start. I think I know which one I’ll be sticking with. Is that consistency or what?

All Over the Place

In at 10am with Matt and Alex.

Warm-up

3-4:00 of Jump Rope & DU
45# Snatch Positions and some Klokov Presses

Power Snatches

Positions and some doubles with 95#
2×2 @ 115#
E30S 5:00 1 @ 135#

Back Squats

5 @ 135#
5 @ 185#
3 @ 225#
3 @ 255#
2 @ 275#
2 @ 295#
1 @ 305#
1 @ 315#
1 @ 325#

Matt and Alex were doing some 7 rep TnG Bear Complex, so I jumped in at 145# for a go. That’s a 20# PR. I actually forgot to do a front squat (power clean right to jerk) on the 2nd or 3rd one, so did an 8th for it to be legit.

I grabbed an empty bar and did a set of 20 shoulder presses.

10 Rounds

30s Row
30s Rest

Felt pretty rough today on this, but looking back, that’s 5m more than October 4th, which isn’t all that easy to do when you’re sprinting anyway.

nov-4-2013-row-1

nov-4-2013-row-2

Grabbed an empty bar for 20 more shoulder presses.

Came back at 8pm to do a little more with Matt.

3 Rounds NFT

100m Sled Drag (25# sled + 270#, 50 down and back)
30s Battling Ropes waves
30s Battling Ropes slams
30s Battling Ropes circles

Holy fuck! Tried to do big steps and full foot on the ground for all of the sled dragging. We’ve done 5 plates before, but never 6. Really burned the ass. Those battling ropes are no fucking joke either.

Michigan Rivalry Saturday

Feeling ok after training 5 days in a row, so made it a 6th out in the garage.

Warm-up

5:00 Air Dyne
15# Snatch Warm-up

OLY

2 @ 95# Power Snatches
2 @ 125# Power Snatches
2 @ 145# Power Snatches
EMOM 10:00
- 155# Power Snatch
- 155# OHS w/ 5s bottom hold

Didn’t have the explosion today, probably from late squats yesterday. Had to keep dropping lower and lower in the EMOM to receive the bar and all of that time OH was killer on the wrists.

Strength

Front Squats

3 @ 135#
3 @ 185#
3 @ 225#
3 @ 255#
3 @ 275#
3×3 @ 245#

Was feeling great in the early rounds, but barely pulled out the 3rd rep at 275#. The last 3 sets weren’t that bad though.

5 Sets

3 Weighted Ring Dips (53#)
10 GHD Sit-ups

WOD

10:00 Air Dyne for calories

Started out way too fast, doing about 95 rpm. Quickly brought that down after the first 30 seconds and kept it just under 80 most of the way. Picked up the pace for the final minute. Ended with 342 calories and 6.47km. Smokes my previous best of 319 calories.

Not the greatest training day, but some good work and I’m feeling good after it. Now off to watch the Michigan vs Michigan State game. GO BLUE!

190 Pound Snatch

Trained with Matt at 10am again.

Warm-up

3:00 Air Dyne
45# Snatch Position Work (really quick)

Snatches

3 Power Snatches @ 75#
3 Power Snatches @ 95#
3 Power Snatches @ 115#
3 Power Snatches @ 135#
E30S 2:00 155# Power Snatch (4 reps)
E45S 3:00 165# Power Snatch (4 reps)
175# Power Snatches (F, 1, 1)
185# Snatch (borderline whether it could be considered a power snatch)
190# Snatch (PR – video below)
195# Snatch (F, F)

As I worked up I was focusing on the aggressive 3rd pull and forcing the lockout. The 185# attempt ended up forward on my toes, but I walked it forward coming up and saved it. Here’s the PR lift…

The 2nd attempt at 195# wasn’t too bad. Started out instead of in coming off the floor, but only a little. The bar didn’t get much outside of the line after the hip. I received the bar back behind the original line and above parallel. Just too soft and let the weight crash down on me.

Strength

OHS

3 x 135#
3 x 155#
3 x 175#
1-F x 195#

Pretty fatigued in that OH position after all of the snatches. Gotta know when to shut it down some days.

Back Squats

5 x 185#
3 x 225#
2 x 265#
2 x 295#
3 x 1 x 310#

Both Matt and I could tell our legs didn’t have a lot in them after the Air Dyne workout yesterday.

WOD

5 Rounds

15 Russian KBS OTM (62# KB)
15 Russian KBS OTM (71# KB)
15 Russian KBS OTM (80# KB)

It was taking us about 26 seconds to get the work done each minute. Solid 15 minute workout. Matt used 71-80-88.

Kettlebell Circuit

Back on the Knee

In with Matt at 10am. Was exhausted all day yesterday after the SF Halloween party Saturday.

Warm-up

500m Row
PVC Snatches

OLY

Hang Power Snatches

2 x 3 @ 65#
2 x 3 @ 95#
2 x 3 @ 115#

Snatch Balances

3 x 3 @ 115#
3 x 3 @ 135#

The focus for both was an aggressive 3rd pull and really locking out the arms.

Back Squats

5 @ 135#
5 @ 185#
5 @ 205#
5 @ 225#
5 @ 245#
5 @ 255#
3 @ 275#
10 @ 225#

Didn’t want to go crazy with the weights today. Could definitely tell I haven’t squatted in over a week, but it felt good to get under heavy weight again.

Gymnastics

7 Rounds (I go, you go with each movement)

5 Strict Pull-ups
5 Strict Ring Dips
10 Weighted Sit-ups (10# bumper on forehead)

Matt did GHD sit-ups, but I didn’t want to put any more stress on my knee. Lifting was enough for one day.

Conditioning

5 Rounds (1:1 work:rest as I go, you go using 2 rowers)

500m Row at 1:45 pace

Tough! I’ve done 4 of these with 2:00 rest between. This was even harder than the 1,000m repeats.

Finally!!

Over at Kevin’s tonight for a few hours.

Warm-up

3:00 Air Dyne
PVC Pass-thrus
PVC Snatch Positions
45# Snatch Positions
45# Hang Snatches standing on plywood with toes hanging off

Snatches

2 @ 95#
115#
135#
145#
155#
165#
175#
185#
6 misses @ 190# (PR attempts)

I was under every single attempt at 190#, so that was good. Not tight enough though and bottoming out too fast after receiving the bar just above parallel. First attempt was the best and I had the bar way back in position, but wasn’t ready for it. Encouraged that I didn’t bail on any attempt and pulled under every single one. Here’s the first attempt…

Bench Press

8 @ 45#
5 @ 135#
3 @ 185#
2 @ 205#
1 @ 215#
1 @ 225#
1 @ 235# (PR match)
1 @ 240# (PR)
10 @ 185# (activation set)
4 x 3 @ 185# (Cluster sets w/ only 30s rest)

Last November I did 235# and haven’t done it since. Been pissing me off for a long time, so it was good to finally break through that barrier. I still have the weak right arm problem otherwise I’d be able to go even higher. I guess I need to do dumbbell bench pressing a lot.

WOD

4 x 1,000m Row (I go, you go)

I was shooting to keep just under a 1:50/500m pace and was successful. Rowed 3:38 the first 3 rounds and then a 3:37.