snatch – Page 35 – Nick Momrik's Fitness Logs

Snatches and OHS

I was planning to rest through the day and hit up the WOD tonight, but then I got up this morning and was feeling good. The leg workout from Tuesday never really hit me hard. So I went in at 9am to get in my workout, with the plans to go for a hike or golf tomorrow.

Warm-up

2 Rounds

10 PVC Pass-thrus
10 PVC OHS w/ 3-2-X-2 Tempo
10s Tri/Shoulder Stretch w/ PVC behind back
10 PVC Sotts Press

1x Burgener Warm-up with an unloaded barbell

Strength

5 Rounds

1 Full Snatch
4 OHS w/ 3-2-X-2 Tempo

Considering the shoulder burn I got doing tempo OHS with the PVC, I knew this was going to be a world of hurt. Started out really light with 65#, then went 75#, 85#, 100#, and 110#. The last 2 reps were kind of wobbly at the top, but my midline and legs were tight. Anything heavier probably wouldn’t have gone for 4 reps. That’s a long time to be holding the load overhead. If you think about it, it’s about 2 seconds for the full snatch and getting set for the OHS, then 8 seconds for each rep, which totals a good 34 seconds or more. Emily kept yelling at me to really push my knees out going down into the OHS, so that was a big concentration point for me to work on today. For the full snatches I really tried to focus on getting full hip extension, especially being lighter weights.

WOD

4 Rounds

10 Hang Power Snatch (95#)
200m Run
25 Chest-to-deck Push-ups
250m Row

Fun one. I did the first 10 snatches unbroken, then 7-3, 7-3, and unbroken again in the 4th round. Should have fought to go unbroken each round. My push-ups weren’t too bad today due to having 3-4 minutes between each set. I finished in 16:42.

Upper Body Push

After golf last night I was exhausted and got a huge headache which throbbed whenever I moved very much. I’m not used to nearly 6 hours out in the sun like that. Got to bed early for some sleeping recovery. In at 9am this morning.

Warm-up

3/3 World’s Greatest Stretch
400m Run
200m Run Backwards
200m Run
1 x 10 MB Pass Ab Circuit w/ Partner

WOD

“Coe”
10 Rounds

10 Thrusters (95#)
10 Ring Push-ups

A couplet with both movements being upper body pushes. Reminds me of the 21-15-9 thruster and HR push-up WOD I did in a competition, which completely crushed the shoulders. Except this WOD was much tougher due to heavier weight, tougher push-ups, and more than 2x the reps. I didn’t realize it was a Hero WOD until a couple of hours later. Now it makes sense. 🙂

I did the first round unbroken and then switched to 5 thrusters at a time the rest of the way. I think I did the 2nd round of ring push-ups unbroken, then went 5-5 for the next 4 rounds. At that point I realized I was going straight up and down on my ring push-ups. I let myself come forward over the rings and was able to go 6-4 really easily until the last round when I went with as little rest as possible through everything and had to do smaller sets.

My time was 18:54, beating the 20 minute goal I set for myself. This was a good WOD for me to do since I need the work on upper body strength and thrusters. I got some nice skin burn on my triceps from the ring straps.

Ran home for a snack and a little rest. Back at noon for OLY.

Olympic Lifting

Might have been a good idea to skip the OLY work after that shoulder crushing WOD, but I need the technique work.

5 Sets

Hang Power Snatch
Full Snatch
2m Rest

I used 75#, 95#, 105#, 115#, and 125#. Tried to really focus on meeting my hips with the bar. Could tell I was fatigued in the last set. In my full snatches I need to work on riding the bar down instead of crashing into the bottom of the squat.

4 x 2 Drop Snatches

Because of all the shoulder work I used 95# for every set. Concentrated on jumping out to good foot position, keeping the weight back, and riding the bar down.

5 x 3 Snatch Pulls

We went up to the shrug but didn’t break the elbows at the top. I went 95#, 105#, 115#, 125#, and 135#. Found out I haven’t been getting the ankle extension and coming up on my toes. I kind of jump and float. So worked on getting to extension with the ankles as well as in the hips here. Still need to stay over the bar longer too. I could see snatch pulls over and over again really helping with the major problems in my technique.

In the end, I’m glad I was there because I learned a few new things that can help me out. Need to keep working at it.

The Real Bear Complex

Yesterday I rested. Walked 9 holes of golf early in the morning, which was good active recovery. I was pretty wrecked from Saturday through Tuesday so my body needed it. I’m still sore today, but don’t feel destroyed like I did. Went in for the 9am.

Warm-up

2 Rounds

5 Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups

2x Bergener Warm-up with empty bar

Strength

10:00 EMOM

Power Snatch
Hang Full Snatch

I’m excited about all of the snatch work we’ve been doing. Today I really focused on full hip extension and I think I made some great progress. I went 75#, 85#, 95#, 105# for 3 minutes, 115# for 2 minutes, and 125# for the last 2 minutes. In the 9th minute I lost focus a bit and had to bail on the full snatch in the bottom of the squat, but I picked it back up and got the rep in. I felt like my hip extension was pretty good in the power snatches and still short from the hang position. It’s definitely improving though.

WOD

5 Rounds

7 TnG Bear Complex (Power Clean, Front Squat, SH to OH, Back Squat, SH to OH)

* Combining is allowed, such as doing a thruster for front squat + shoulder to overhead.
* Increase weight each round.
* Partner up so you rest while the other person is working.

I’ve done bear complexes, but never as it’s designed to be done, with 7 TnG reps of the complex per “round”. It was definitely a challenge! Started off light with 75# to get the feel for it and warm up some more. Then went 85#, 95#, 115#, and 125#. Pretty much thrusters and back thrusters the entire way for me. I did quite a bit of resting with the bar on my back in the last round and some in the 4th round. Going any heavier would have been very difficult to finish.

Hike

After 4pm I headed out and did a hike. 2.39 miles in 1:03:59, while wearing the 20 pound weight vest. Strapping that thing around my chest really adds a whole other level to the hike.

Double Duty Weekend

I walked 18 holes of golf last night and afterwards my legs and low back were shot. Exhausted! Went in for the 9am class. I felt like I made good progress with my snatch yesterday so might as well keep it going with the clean & jerk today.

Warm-up

200m Run
200m Run Backwards
400m Run
200m Run Backwards
200m Run
5 Deadlifts (135#)
5 Deadlifts (185#)

The backwards runs are fun!

WOD

4 Rounds

200m Run
24 Lunges (12 each side)
12 Deadlifts (185#)
6 Lateral Burpees Over Bar
1m Rest

One of the easier ones to be honest. I’m sure my legs will feel it later, but the entire thing only took 12:01, with 3 minutes of that being rest time. My rounds were 2:13, 2:12, 2:14, and 2:18. I screwed up counting the over the bar burpees a couple of times so the overall time is messed up a little. Not sure what happened in that last round because I thought it was my fastest run of the bunch. I guess the deadlifts and burpees must have been a lot slower. Other than that, very consistent though.

Finisher

150 AbMat Sit-ups

I decided to do the first 100 as fast as possible to try to break my PR and I smashed it, with a time of 3:02, beating my previous best of 3:34. Took a minute rest and then busted out the last 50 unbroken in 1:41, which was a lot more of a struggle.

Headed home for some food and then back to Full Strength for OLY at noon. Warmed up with a 500m row, PVC pass-thrus and around-the-worlds. Then we also did some progressions with the PVC pipe to loosen up and get some feel.

Snatch Work

We did the following, working up in weight by doing doubles or singles.

Snatch Deadlift to the knee
Snatch Deadlift to the knee, pause, Snatch

Did some doubles at 45#, 75#, and 95#. Went up to 115# and 125# for singles. Since I had just worked up to heavy singles yesterday morning, I didn’t want to do that again, especially working from the knee. I tried to concentrate on technique, which is slowly getting better.

Snatch Balance

These felt solid today. Started off with doubles at 125# and then 145#. Didn’t feel comfortable dropping the weight back on my back after that so I switched to singles and dropped the weight to the floor after my rep. I went 155#, 165#, and 175#. That’s 20# heavier than I’ve done before and even 10# heavier than I’ve ever done for an OHS. Makes me feel good that if I can get the bar up there on a snatch, I can finish it off. I had the first attempt at 175#, but lost a little stability in the bottom and the weight came forward so I bailed. Nailed it without much trouble for a couple of singles after that and called it a day.

2 Hour Saturday

I had a great rest day yesterday and went in for the 8am Competitors WOD and stayed to do the regular WOD as well.

Warm-up

500m Row
PVC Pass-thrus
PVC OHS

Strength

Work up to a heavy snatch single.

I started out with a few at 75# and a few at 95#, then started going up by 10# after one or two reps at each weight. Focus was on keeping the bar close and getting hip extension instead of looping the bar out, which I have a problem with. I got up to 155# and got under it for the first time, but it was a little too far forward and I couldn’t steady it before standing up. Took another shot and wasn’t committed to it. Nailed it on the 3rd try, which is a 10# squat snatch PR. I’ve hit 155# with an ugly power snatch in competition before, so this felt good to finally get out-of-the-way. Took the personal win and stopped there for the day.

WOD #1

This one comes from event #5 of the 2010 CrossFit Games.

7 Rounds

3 Cleans (185#)
4 Deficit HSPU (10# bumpers)

I scaled of course because it calls for 205# cleans and ring HSPU. I did power cleans the whole way through and reset for each rep. It was heavy, so I picked a good weight. My neck and collarbone are already showing some bruising. I can’t believe how much my HSPU have improved in the last few weeks. We’ve been doing them once or twice a week, so I’ve had plenty of work on them and it’s really paying off. I did each set unbroken. Final time was 8:36.

Since I was already warmed up, I skipped out on the warm-up the regular class was doing so I could cool down a bit.

WOD #2

3 Rounds

5 Wall Walks
20 cal Row
15 K2E
25 Wall Balls (20#, 10′ target)
15 Ring Dips
50 DUs

This was a non-stop suck fest! It was the first time I’ve ever done wall walks and after the 28 deficit HSPU they were not easy. Finished in 22:57.

I’m actually not feeling too bad after all that, but I suspect tonight I’ll be exhausted, especially if I head out for a round of golf this afternoon. Felt good to get really heavy in a WOD with the 185# cleans.

I jumped on the scale after everything and was at 191.5 with my shoes and clothes on, so I’d say the diet changes are working. I certainly am feeling good with the healthy food changes and getting a lot of sleep.

Meet “Nancy”

It’s been a cold few days here in Phoenix, with freezing temperatures every night. Since today’s WOD had running, I was not going at 9am! Went in for the noon, which was good running weather.

Warm-up

3 Rounds
- 3 Pull-ups
- 6 Push-ups
- 9 Air Squats
30 AbMat Sit-ups
30 Supermans
Bergener Warm-up (45#)

Strength

10:00 EMOM, increasing weights

Power Snatch
OHS

I started with 75# and went up 10# each minute until I hit 135#, where I did a few sets before going to 140# for the last set. I did all arm pull on the first attempt and then hit it with an ugly attempt. My snatch needs work!

WOD

“Nancy”
5 Rounds

400m Run
15 OHS (85#)

I could have done it Rx with 95#, but I would have had to break up the OHS. By using 85# I was forced to fight for my reps and was able to keep it unbroken. Finished in exactly 15:00. Hitting all 15 in-a-row on the last two rounds was a fight and the bar was swaying all over the place. First shot at “Nancy” was a good one.

One From the Main Site

Long day recovering from a Survival Fitness party last night. I knew I wanted to at the very least get in some rowing. Saw the WOD on crossfit.com and it looked like fun, so I figured I’d give it a try.

Warm-up

1000m Row
3 Rounds:
- 10 PVC Pass-thrus
- 10 PVC OHS
- 10 Supermans

WOD

5 Rounds

10 T2B
10 Power Snatch (75#)
12 Wall Balls (20#, 8.5′ target)

The ceiling in my garage is 9 feet and 2 inches tall, so I added 2 extra reps to make up for the difference of not being able to hit a 10 foot target. This WOD was much worse than I expected. Maybe it was the hangover, I don’t know. I was taking a lot of rest time and had to break up the T2B and snatches. The wall balls weren’t exactly easy after yesterdays massive amount of air squats. My time was 12:12.

Finisher

20:00 Row

Partner Barbell Complex

My low back is sore and tight. Went in at 10am.

Warm-up

3 Rounds

1m Air Squats
1m Jump Rope
1m Russian KBS
1m One-arm DB Snatch
1m Sprawl (no push-up, no jump burpee)
1m Rest

Nice and easy pace.

WOD

30:00 AMRAP (I go, you go)

5 Power Cleans
5 Front Squats
5 Push Presses
5 Bent Rows
5 SDLHP

Casey and I knocked out 14 + 25 with 95#. He started first, so he did 15 full rounds. We kept a pretty consistent pace throughout, but slowed down some in the last 10 minutes. Great WOD, but brutal. Glad it’s over.

Closing in on 100

Went in to open gym tonight.

WOD

30 Rounds

Power Snatch (95#)
2 OHS (95#)

This was tough, but not in the way I expected. The OHS added up and really worked my legs and hips. I finished in 8:26.

Strength

Find 1RM Bench Press

Did 10 reps at 95# and 3 @ 135#. Then went 185#, 205#, 225#, and failed at 245#. Maybe could have got 240# if I had tried it.

Skills

Worked some on butterfly pull-ups and started to get the feel for them. I was getting a few in a row, but then I’d still bottom out on kill my shoulders. Getting better though.

Did a bunch of DUs and knocked out 5 streaks over 50! Last set of the day was 85, a new PR. So close to the century mark!

What’s a Rest Day?

Feeling ok today, but after 4 solid days in a row it’s a good idea to take a break from any high intensity. Went in at 6pm for Olympic lifting class.

5×2 Snatch Balance

Worked up in weight, but these didn’t feel very good. My shoulders were not feeling stable at all.

10×1 Snatch

Worked up, down, and back up in weight. Felt better than the snatch balance, but not all that great. I’m not sure what was going on, but I couldn’t even convince myself to drop under 145# today.

5×2 Snatch High Pull

These felt the best out of everything. I think I worked up to 185#.

Came home and while waiting for Kevin to come over, I jumped on the rower at a nice easy pace. In 21 minutes I went over 4,300 meters, which is about a 2:25/500m pace. Call it a recovery row I guess.

Instead of doing a typical 5 sets of X number of reps, I wanted to try something different today. So I strapped on the weight vest, which adds 20# to my frame, and did 5 sets of max reps for each pull-ups and ring dips. My weighted pull-ups kind of sucked and I only got 5-5-4-4-4. Although I usually start around 10# and work up, so maybe not all that bad. For the weighted ring dips I got 10-9-8-7-7.

First time using the new pull-up bar and it felt solid. After doing dips on the rings with weight, I think I’m going to have to do my ring suspension system over again because they are too far apart. I guess that will be a project for next year when I come back from Arizona.