snatch – Page 6 – Nick Momrik's Fitness Logs

Pain Free Squat Snatches

Was a nice day yesterday so I went golfing. Went to the 4pm class today.

Warm-up

Crossover Symmetry Activation
400m Run
3 Rounds
- 10 PVC Pass Throughs
- 5/5 Single Arm Dumbbell Overhead Squat (25#)
- 5 Sotts Press (PVC)

Weightlifting

Warmed up with 45-75-95-115#. Wasn’t sure how my shoulder would feel and didn’t have any pain!

10:00 EMOM

Squat Snatch + 2 OHS (135#)

Felt great actually! Seemed like I was easily diving under the bar and stability felt just fine. Big difference compared to a month or two ago when I was failing 135# squat snatches because it hurt to catch.

Conditioning

2018 Team Series Event 6 – 2 Rounds (w/ partner)

100 cal Row (switch every 25 cals)
50 Handstand Push-ups

Paired up with Tom and I went first. We crushed the rows. Went 15-10 HSPU in the first round and then 10-10-5 in round two. Finished in 13:22.

It started pouring, but was only a small cloud so I stuck around and did Crossover Symmetry Recovery. Going to try to get this in more often so I can hopefully get back up on the rings and back to butterfly pull-ups.

Running out of Clock

Out in the garage a bit before 4pm.

Active Life – Bulletproof Shoulders 12

3 Rounds

10/10 Single Arm KBS (35#)
10/10 Suitcase Deadlifts (53#)

2 Rounds

100m/100m Single Arm Farmer Carry (70#)
Nerve Flossing: x 10 palms down and palms up
30s Rest

Supposed to be 70 meters with 88 pounds, but I didn’t want to use the handle with plates and 70 pounds is the heaviest KB I have so I walked 100 meters.

Strength

6 Weighted Pull-ups (20#)
5 Power Snatches (45#)
6 Weighted Pull-ups (20#)
5 Power Snatches (75#)
6 Weighted Pull-ups (20#)
5 Power Snatches (95#)
6 Weighted Pull-ups (20#)
5 Power Snatches (115#)
6 Weighted Pull-ups (20#)

Figured I might as well warm up my snatches in between the sets of pull-ups.

Conditioning

E2M – 5 Sets

5 Touch-n-go Power Snatches (135#)
20 Hand Release Push-ups

Made it through! First round of snatches was done with 1:44 left and push-ups done with 1:03 left. I think I kept the same pace for the second round of snatches, but then every round got slower. Push-ups got slower every single round. My final round of snatches was done with 1:35 left and after the push-ups there was only 12 seconds to spare. I don’t think I would have made it through a 6th round in two minutes.

Open Feel

Went in for open gym at noon.

Warm-up

Bottom Squat Hold
Dead Hang
10 PVC Passes
3 Sets
- 30 Lateral Hops (over empty bar)
- 5 Power Snatch (45#)
- 5 BTN Snatch Grip Push Press (45#)
- 5 OHS (45#)

Conditioning

8:00 AMRAP

8 Power Snatch (95#)
8 Bar-facing Burpees

Looks and felt a bit like an Open workout. I did 2×4 for every round of snatches. First round was done in 1:00 and I knew that wasn’t going to continue. The next two rounds were right around 1:30. Finished with 5+11.

Accessory

5 Sets

3 Rope Pulls
7 Evil Wheels
10 Pistols

Been far too long since doing pistols. Could really feel them in my hips and I’m sure my knees will be complaining tonight and tomorrow.

Ugly Reps

I know I pushed it on Tuesday because I got a headache a few hours later. My plans for the week changed a bit and I walked 18 holes yesterday, so didn’t get to the gym. I’m subbing in a league tonight, so I did yesterday’s gym WOD during lunch.

Warm-up

5:00 Airdyne (1.47 miles)
Power Snatch
- 5×45#
- 5×75
- 3×95
- 2×115
- 2×135
- 1×155
- 1×165

Conditioning

10 Rounds

200m Run
1 Power Snatch (175#)

I’m thinking these were supposed to be squat reps, but that’s a no go for my shoulder. I took the 80% off my all-time max though, which I haven’t hit in years. Really wide feet on every catch, but was able to go 10/10 and finish in 13:54. During my last run I realized I wasn’t doing the 3-step breathing.

Active Life – Shoulder Abduction 3

3 Sets

10/10 Single Arm High Pull (25# DB)

These are cool. Especially concentrating on slower down than up.

In other news, I got a treadmill for the garage gym!

2018 Regional Event #4

Believe it or not my quads were still tight yesterday. Went to the gym at noon today.

Active Life – Shoulder Abduction 1

2 Sets (per arm)

50m Single Arm OH Carry (50# DB)

Accessory

10 Sumo Deadlifts (45#)
10 Sumo Deadlifts (95#)
10 Sumo Deadlifts (135#)
3 Sets
- 15 Sumo Deadlifts (165#)
- 45s Bent Hollow Body Hold

Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.

Conditioning

2018 Regional Event 4 (Using the women’s weights!)

2 Rounds
- 10 Snatches (125#)
- 12 Bar-facing Burpees
2 Rounds
- 10 Snatches (75#)
- 12 Bar-facing Burpees

Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!

Midline

4 Sets

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold

Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.

All The Rowing

Went to the 4:30 class again. My back is a little tight after yesterday’s workout.

Warm-up

2 Rounds
- 10 PVC Passes
- 10 PVC OHS
- 30s HS Hold
- 1:00 Row
45# Snatch Warm-up

Weightlifting

3x30kg Squat Snatch
3×95# Squat Snatch
3×115# Squat Snatch
3×135# Squat Snatch
2×135# Squat Snatch
2x2x145# Power Snatch
2x1x165# Power Snatch

My shoulder was very uncomfortable in the hole and I was not able to feel stable, so I actually missed the 3rd rep of the second set with 135#. Switched to powers after that and those were easy.

Conditioning

Partner Workout

100 cal Row
100 DB Thrusters (40# DBs)
100 cal Row

Partnered up with Weston and Michelle joined us as well, going at the same time as Weston. We did 25 cals each time (20 for the women) and did 10 thrusters at a time. I felt good on the rower but those thrusters are terrible with dumbbells. The 50# DBs would have been miserable because we both wanted to drop the 40s in the last two sets. We finished at 14:54

2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

Active Life – Hips

Warm-up

10 Side Shuffles (10m)
2:00/2:00 Banded Posterior Hip Distraction
10/10 Lateral Leg Swings

Workout – 6 Sets (3x each leg)

10 Box Step Ups (24″, 50# DBs)
5 Eccentric Ankle Dorsiflexion
1:00 Rest

Got the ticker going!

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

9 HSPU
6 Bar-facing Burpees
3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

8/8 Bottoms Up KB Press (26#)
8/8 Half Kneeling Halos (26#)
8/8 Suitcase Deadlift (88#)
8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.

Gettin’ The Worm

My body feels a little tight from yesterday, but my back seems to be solid. Out in the garage by 9am because I’m leaving for Europe this afternoon. I don’t remember the last time I worked out so early.

Active Life – Hips

Workout – 15:00

12 Side Shuffles (5m)
10 Walking Lunge (20# DBs)
10 Kossacks
50/50m Single Arm Waiters Carry (35#)

It’s nice to finally be able to open the garage and do these walks outside instead of pacing back and forth 5 meters at a time. From the back of my garage to the street is right around 25 meters. Got through 4 rounds, the shuffles, and the lunges.

Cooldown

1:00/1:00 Hip Wind Up Stretch

Conditioning

Did 2 sets of 5 snatches with the empty bar. Probably should have done some dubs.

15-10-5 Snatch (75#)
60-40-20 Double Under

All snatches were unbroken. I missed a dub right off the bat and then at 32 reps. Missed at 14 in the second round. In the last round I dropped my rope and it wrapped around the bar slowing me down. Then I missed at 7 reps and missed again. Finished in 3:46. Could get close to 3:00 without all the screw ups.

Active Life – Back Max

4 Rounds

50s Overhead Barbell Hold (165-135-135-135#)
50m Double Front Rack Carry (50# DBs)

I was shaking so bad and barely made it through with 165 so I dropped down for the rest and still struggled. My wrists get so sore from these. Finished in 11:40.

Glad I got that in. Hopefully I can get in some bodyweight workouts and running over the next week. Mowed the lawn right after and time to pack and get to the airport!

Tight

Went to the 4:30 class.

Warm-up

10:00 EMOM (alt)

15 Row strokes (10 cals)
3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans

I used 20-20-20-30-40 kg for the complex.

Weightlifting

Warmed up my cleans with 3×60, 3×70, and 3×80 kg.

10:00 EMOM

3 Power Cleans (90kg)

First rep had a 3 second pause at knees, so I used the same weight as last week. Dropped every rep though because of the extra time under tension and with all of the snatching coming up in the metcon.

Conditioning

9:00 AMRAP

1-2-3… Power Snatch (115#)
2-4-6… Row cals

I went unbroken for the first 3 sets of snatches and kind of wish I had gone unbroken as long as I could. After a few rounds I tried to settle in at 1050-1100 cal/hr and then pushed the pace on my final round. Got through the round of 8 snatches and 16 cals just before time ran out. With calorie rollover the display read 79 cals, which is an extra 7.

Active Life – Back Max

15:00 AMRAP

10/10 Turkish Sit Ups (35# KB)
10 Alternating Single Leg Deadlift (35# DBs)
10/10 Single Arm Split Press (26# KB)

Stayed after class to do this even though my back was already feeling tight. Thought it might help to get some more movement in there. Got through 4 rounds.

March Monday

My calves are a little sore from the ankle moves again, but not bad.

Active Life – Hips

Warm-up

250m Straight Leg Ski Erg
5 Inchworms
5 Sumo Inchworms
5/5 Leg Abducted Rocking
1:00/1:00 Sciatic Nerve Flossing

Worked up with 6/6 Single Leg Deadlifts at 45# and 95#.

Workout – 6 Sets (3/leg)

6 Single Leg Deadlifts
20s Bent Knee Hollow Body Hold

I used 125-145-165#. The right leg definitely has a harder time than the left.

Conditioning

5:00 AMRAP

5 Ring Rows
5 Power Snatches (75#)

Got through 6+8.

Active Life – Back Max

5 Rounds

15s L Hang
10 Curl-ups (3s hold)
30s/30s One Arm Farmer Carry (53#)
10 Alternating Push-up Ts

Didn’t realize it should have been 5 seconds on the curl-ups. Kept moving and finished in 18:15.