snatch – Page 5 – Nick Momrik's Fitness Logs

12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

2 Rounds
- 5 Strict Pull-ups
- 10 Hand Release Push-ups
- 15 Air Squats
400m Row
3 Rounds
- 5 Strict Pull-ups
- 10 Hard Release Push-ups
- 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

1 Thruster (135#)
2 Squat Clean (135#)
3 Overhead Squat (135#)
4 Power Snatch (135#)
5 Clean and Jerk (135#)
6 Deadlifts (135#)
7 Burpees
8 Box Jumps (24″)
9 Toes to Bar
10 Kettlebell Swings (53#)
11 Wall ball (30#, 10′)
12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

5 Rounds
- 30s Assault Bike
- 30s Rest
2 Rounds
- 10 PVC Passes
- 15 Air Squats

Weightlifting

Squat Snatch

5×45#
3×75
3×95
2×115
1×135
E30S – 10:00 (20 sets)
- 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

3 Power Snatches (135#)
6 Strict Handstand Push-ups
24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

Chippin’ Away

My legs were extremely fatigued Friday night and until about 10pm yesterday. Felt like I ran 10 miles. Or that’s what I imagine it would feel like. Rested yesterday, but went on a little road trip, which was a tiring day in its own way.

Warm-up

Bottom Squat Hold
Ring Hang & Stretch
10 Deadlifts (45#)
6 Pendlay Rows (95#)

Accessory

4 Rounds

6 Pendlay Rows (135#)
6 Evil Wheels
6/6 Bottoms Up KB Presses (26#)

Might be time to try the presses with 35#.

Conditioning

Warmed up snatches with 5×45, 5×65, and 3×95.

15 Power Snatches (115#)
55 Double Unders
25 C2B Pull-ups
55 Double Unders
35 Hand Release Push-ups
55 Double Unders
45 Wall Ball Sit-ups (30#)
55 Double Unders
35 Hand Release Push-ups
55 Double Unders
25 C2B Pull-ups
55 Double Unders
15 Power Snatches (115#)

Realized it had been a long time since I’d done a chipper, so I came up with this one. My only miss on the rope was 2 reps in after the first round of C2B. Snatches were all quick singles, chest to bar pull-ups were 5×5, push-ups were 7×5, and sit-ups were 3×15. The sit-ups with that heavier medicine ball were the hardest part of the workout. Excited I was able to do all sets of 5 for the C2B, though I maybe could have gone a lot faster in the workout without as much rest between the sets. Finished in 18:57. I really liked that one.

I did a little bit of handstand walk practice, but was tired.

Goes by the Toes

My shoulders are tight and my legs are tired from the workout yesterday. Went to the 4pm class.

Warm-up

Crossover Symmetry Activation
5 Rounds
- 30s Row
- 30s Rest
2 Rounds
- 10 PVC Passes
- 10 Overhead Squats (PVC)
10 High Pulls (45#)
10 Muscle Snatch (45#)
10 Overhead Squats (45#)

Weightlifting

Squat Snatch

10×45#
3×75
3×95
2×115
2×135
1×145
1×155
1×165
1×175
1×185
4 misses @ 190

Was hoping to get up near 200 today, but hit the same number as last week. Just couldn’t get the bar locked in place overhead when I got under it. Could definitely feel the roughness in my shoulders from yesterday and then after I start missing, I could feel by back extending.

Conditioning

10:00 AMRAP

1 Power Snatch (155#)
10 T2B
10 Push-ups

The snatch was programmed to be at 75%, which would come out to be just under 140 and way too light for me doing singles, so I went with 155, which would be 75% of 205. It was a good choice. This workout is all about your toes to bars and I was able to hold 2×5 through round 8. I was trying to rush at the end so had to do 5-3-2 in round 9 and then quick singles in round 10. Didn’t wear any grips today. Push-ups were no issue and all unbroken. Finished with a score of 9+7.

I’m pumped about doing 96 toes to bars in 10 minutes, which never would have been possible two months ago. Before the workout, Weston asked how many rounds and I jokingly said 10. My first round was done at 43 seconds and then I fell in to a pace of about 1:00 per round for the next four or five before fading.

Hold On

My glutes are a little sore from the lunges. Went to the 4pm class.

Warm-up

Bottom Squat Hold
Dead Hang
Shoulder Stretch
5 Rounds on the Rower (went about 1,250 meters)
- 30s Easy
- 30s Hard
10 Muscle Snatch (45#)
10 Overhead Squats (45#)
10 Snatch Balance (45#)
10 Snatch (45#)

Weightlifting

Squat Snatch

10×45#
3×75
3×95
2×115
1×135
1×145
1×155
1×165
1×170
1×175
1×180
1×185

As I got to 170+ I really started thinking about punching the bar in to position. My only miss of the day was the first attempt at 180, but I got it on the next try. Last time I snatched 185 in the squat was during 17.3 over a year and a half ago! Shoulders and back are still getting used to the weight. With my last few attempts I had to make sure I was stable in the hole before standing up.

Conditioning

5 Rounds

5 T2B
5 Pull-ups
5 Bar Muscle-ups
250m Row
1:00 Rest

I thought this was going to get nasty and it ended up going much better than expected. My bar work has improved more in the last 1-2 months than it ever has. I’m still not attempting butterfly pull-ups, which would speed things up too. Coming off the bar between movements allowed me to stay unbroken when I was up there. I rested a little extra before the bar MU and was able to hit every set of 5. Coasted a bit on the rower in the 1:55-1:58/500m pace range for the first 4 and then kicked it in for the final pulling a low 1:40-ish pace. I finished at 14:16 with rounds times of 1:58, 1:59, 2:04, 2:04, and 2:11.

Stringing Toes to Bars

Set my alarm to make sure I was up this morning for the 9am class. Feeling good after yesterday’s workout.

Warm-up

2:00 Assault Bike
2 Rounds
- 10 PVC Passes
- 10 PVC Overhead Squats

Weightlifting

5 High Hang High Pulls (45#)
5 Muscle Snatch (45#)
5 Overhead Squats (45#)
5 Snatch Balance (45#)
5 High Pulls (45#)
Squat Snatch
- 5×45#
- 3×95
- 2×115
- 1×135
- 1×145
- 1×155

10:00 EMOM

1 Squat Snatch (155#)

Conditioning

5 Rounds

5 Power Snatches (115#)
15 T2B
60 Double Unders
1:00 Rest

Supposed to be unbroken snatches, so with all of the toes to bars I scaled instead of fighting with 135 pounds. Was able to do 3×5 T2B every round and never died out. My endurance with the movement has improved significantly in the last month. 60-80 reps is no longer an issue in a workout. I even got all of my DU unbroken today! My rounds were 1:40 – 1:50 – 1:48 – 1:56 – 1:46, so I finished at exactly 13:00. That was a good one with all grip and shoulders.

Time for a road trip to Cedar Point!

Use the Holes

Took the day off work since I finally got my Model 3!!! Drove around all day, but made it to the 4pm class.

Warm-up

400m Run
10 High Pulls (45#)
10 High Hang Muscle Snatch (45#)
5 Pause Overhead Squats (45#)
5 Snatch Balance (45#)
5 High Hang Snatch (45#)
5 Squat Snatch (45#)
4 Squat Snatch (75#)

Weightlifting

2-2-2-2-2 Snatch

2×95#
2×115
2×135
2×145
2×155
2×160
2×165
2×170

Still not comfortable on the bottom position. I think I’m getting my feet too wide for the squat. Happy to for no misses again though and 10# more than the triple with 160 last week.

Conditioning

5 Rounds each – I go you go rounds

12 Push Jerks (135#)
6 Bar Muscle-ups

Alternated rounds with Weston who was doing different combinations of bar MU, C2B pull-ups, and box bar MU. I did the push jerks unbroken for 3 sets and then had to go 7-5 for the last two in order to survive. I was able to do 2×3 MU every round. I did miss starting the second set of round one, but made sure to get in big kips the rest of the way.

I started, so know the first round took me 1:18, but know knows after that. Don’t know the exact time I finished but was around 13:15. Weston finished us off at 14:31.

This was pretty fucking terrible on the shoulders. The dips on the bar muscle-ups even started to get tough after the fatigue from the jerks. I didn’t use the holes on my grips for two rounds and realized I was slipping more. So after the push jerks I put my fingers through the holes for the other rounds and my MU were smoother.

Ton of gymnastics reps on the bar over the last three days. Time for a rest day!

Lower the Power

My glutes and legs are sore from the the split squats. Went to the 4pm again.

Warm-up

2 Rounds

30 Double Unders
15 PVC Pass Throughs
10 Push-ups

Weightlifting

5 High Pulls (45#)
5 High Hang Muscle Snatch (45#)
5 Overhead Squats (45#)
10 Snatch Balance (45#)
10 Power Snatch (45#)
3 Power Snatch (95#)
3 Power Snatch (125#)
1 Power Snatch (135#)
1 Power Snatch (145#)
1 Power Snatch (155#)

E30S – 10:00

1 Power Snatch (165#)

My feet starting catching wide somewhere around rep 8, so today was a good time to work on dropping into a lower power snatch. Was a bit odd and uncomfortable, but I was getting the hang of it by the end.

Conditioning

5 Rounds

60 Double Unders
12 Dumbbell Bench Press (50# DBs)
6 Bar Muscle-ups

I broke up the dubs into sets of 20 again, hoping to keep my heart rate down. Bench presses were all unbroken, though after the second round reps 8-12 definitely got slower. I was expecting to jump up and knock out 6 unbroken every round (or at least a few), but then I missed my very first muscle-up. Oh shit! Plan B. I focused on my movement and knocked out two reps. Sets of two was the new goal. Most of those sets were not easy, but I made it without missing again. I could feel the fatigue in my pulling muscles right from the first round. Maybe from the strict toes to bars yesterday or from 20 heavy snatches. Going right after bench press was tough as well. I finished in 14:58.

Had my first protein shake in 5.5 months after I stopped supplements to fix some concerning lab results.

More Toes to Bars

I was whooped after that workout yesterday. Sat on my chair for a few hours before I got the motivation to get up and do some this around the house. Made a new organizer for the garage gym. Went to the 4pm class today.

Warm-up

2x 30s Couch Stretch (each side)
2x 30s Figure 4 Stretch (each side)
20 PVC Pass Throughs
2:00 Assault Bike
10 Pause Overhead Squats (45#)
5 High Pulls (45#)
5 Muscle Snatch (45#)
10 High Hang Squat Snatch (45#)

Weightlifting

Squat Snatch

3×75#
3×95
3×115
3×125
3×135
3×145
3×150
3×155
3×160

My shoulder was still holding up and the lifts felt pretty solid. I don’t think I’ve squat snatched this much since 17.3! Guess I was doing all powers after the back tweak in the Open that year and then this year I’ve been letting my shoulder recover.

Conditioning

E3M – 5 Sets

200m Row
15 Kettlebell Swings (70#)
15 T2B

Was pulling 1:40 or less every round. I was able to do 3×5 toes to bars for the first four rounds and then 5, 3, and 7 quick singles in the 5th round. My splits were 2:04 – 2:02 – 2:05 – 2:12 – 2:17. That’s enough T2B for this week after 72 yesterday and 75 more today. Seems like my endurance with them is finally getting better.

Thirty on the Bar

My legs are a little tight from yesterday, but not really sore yet. Few other people seem destroyed, but I had missed the previous days workout. Went to the 4pm today.

Warm-up

Crossover Symmetry Activation
Hang Snatch High Pull
- 2x5x45#
- 5×95
- 3x5x115

I don’t think I’ve ever done the pulls from a hang before. Thumbs are not used to hook gripping that much.

Weightlifting

Power Snatch

3×95#
3×115
3×135
2×155
1×165
1×175
5x1x185

Supposed to be 5×1 @ 75% of 1RM, which would be 165 pounds. I was feeling good and haven’t put up much weight in a while, so I wanted to push it. I was catching with my feet much wider than I’d like, so on the last couple I tried to catch narrower. I wasn’t dropping under enough, so they were kind of ugly. Glad I can still easily get the weight up there though.

Conditioning

100-80-60-40-20 Double Unders
10-8-6-4-2 Bar Muscle-ups

I stopped every 20 double unders to keep my heart rate down for the muscle-ups. I think I had 4 or 5 misses. On the bar I went 6-3-1, 5-3, 6, 4, and 2. I wasn’t thinking hips enough in that second set of round one or I could have gotten the set of 4. Other than that I’m really happy with my sets, especially getting the set of 6 so late into the workout. Took me 9:29 to finish.

Bar muscle-ups have been feeling so good. I wonder how fast I can do 30.

My shoulder is feeling so much better, so hopefully I can get on the rings again soon.