Snatch City

Much needed rest day yesterday. I started getting a knot in my right mid back, I think from doing a bunch of bush trimming on Monday. It’s tight today too. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 3 Hang Muscle Snatch
    • 4 Hang Power Snatch
    • 5 Squat Snatch
  • 3 Hang Power Snatch (95#)

I used 45# for 3 sets and 75# for 2 sets of the complex.

Weightlifting – 16:00 EMOM

  • 2 Hang Power Snatch (115#)

Still taking it easy with the back. Felt really good though! Not pushing it with a big trip coming up on Monday.

Conditioning

10 Unbroken Rounds

  • 1 Power Snatch (95#)
  • 1 Hang Squat Snatch (95#)
  • 1 Squat Snatch (95#)
  • 2 OHS (95#)

Scaled way back from the 135# so I could concentrate on positions and now fuck something up. I’d do a round, move my poker chip for counting and then right into the next set. I messed up the sequence a couple of times so did another snatch or overhead squat to make up for it each time. Finished in 4:49.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest
  • 20s Superman
  • 10s Rest

Tabata Holds

Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.

Warm-up – 15:00 EMOM (alt)

  • 10 Russian KBS + 5 American KBS (44#)
  • 8 Ring Rows + 8 Push-ups
  • 10 Glute Bridges

Strength

Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.

Dumbbell Shoulder Press

  • 2x10x20#
  • 2x10x30#

Pause at the top of each rep.

Conditioning

18:00 AMRAP

  • 10 Box Jumps (24″)
  • 20 OHS (75#)
  • 30 Wall Balls (20#, 10′)
  • 40 DU

This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.

Midline – 8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.

Weekly Challenge

It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.

Perfect Dubs

Went to the 4:30 class.

Warm-up – 3 Rounds

  • 10 PVC Pass Throughs
  • 10 PVC OHS
  • 20 Plyo Lunges

10:00 EMOM (alt)

  • 5/5 Single Arm Front Squat (44# KB)
  • 1:00 Plank

Conditioning

7 Rounds

  • 30 Double Unders
  • 10 Toes to Rings
  • 10 Push-ups
  • 10 Wall Balls (20#, 10′)

Went unbroken on everything, even the dubs. Somehow I got an actual knot in my rope in the middle of the workout. If not for that knot I would have broken 12 minutes, but finished in 12:02.

I did a 1,500 meter row before leaving in an easy 5:57.

Hold It

Went to the 4:30 class.

Warm-up – 3 Sets

  • 20 PVC Passes
  • 20 Plyo Lunges
  • 10 Good Mornings (PVC)
  • 10 Jumping Jacks

Strength – Shoulder Press + Push Press

  • 6+6 @ 45#
  • 6+6 @ 95
  • 3+3 @ 115
  • 3+3 @ 135
  • 3+3 @ 145
  • 3+3 @ 150
  • 3+3 @ 155
  • 3+3 @ 160

Felt pretty good.

Conditioning

8:00 AMRAP

  • 8 Deadlifts (135#)
  • 8 Bar-facing Burpees

Haven’t done any type of deadlift in several weeks so I stayed light. Got through 8+12.

Midline

  • MAX Plank

Class was doing Tabata, so I did my usual long hold. Set a 28 second PR by holding for 6 minutes.

Get To It

Warm-up

  • 2×15 Reverse Hyper (90#)
  • 2 Rounds
    • 200m Run
    • 10 Air Squats
    • 10 PVC Passes
    • 15 Jumping Jacks

Strength – Front Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×215
  • 2x3x245

My back is definitely tight.

Warmed up cleans with 5×45, 5×95, and 5×135.

Conditioning

30:00 Partner AMRAP

  • 10 Power Cleans (185#)
  • 20 Burpees
  • 30 Row Calories
  • 40 alt Box Jumps (24″)
  • 50 Wall Balls (20#, 10′)
  • 200m Run

Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.

Midline

Max Plank

With my mid back already tight I didn’t push it. Stopped at 3 minutes.

Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5x5x205
  • 3×30 alt DB Bench Press (50#)

Those dumbbell presses get much harder on the short rest.

Shoulder Press

  • 5×95#
  • 5×115
  • 5×120
  • 5×125

I haven’t done a shoulder press in months.

Accessory

  • 3×15/15 Half-kneeling Single Arm DB Press (30#)
  • 3×15/15 OH Single Arm DB Tricep Extensions (15#)
  • 3×15/15 Landmine Press (75#)
  • 3×15 Z Press (65#)

Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.

I wasn’t sure if I did the landmine presses correctly the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press. Much harder when stand up straight and press out at an angle!

The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.

Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.

Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.

Mobility

Eights

Dragging a little today after being up until almost 3am. Went to the 5:30 class to get out of the house.

Warm-up: 3 Sets

  • PVC Triangle Stretch
  • 5 False Grip Ring Rows (legs under me)
  • 10 Mountain Climbers
  • Pigeon Stretch

Strength – OHS

  • 6×45#
  • 6×75
  • 4×95
  • 4×115
  • 3×135
  • 3×155
  • 2×175
  • 2×195

Conditioning

8:00 AMRAP

  • 8 Burpees
  • 8 Wall Balls (20#, 10′)
  • 8 C2B Pull-ups

Went 4-4 on the chest to bar pull-ups, but unbroken on the rest. Wall balls were like a rest and burpees were slow throughout. Tried to push at the end. Finished 5 rounds plus 6 burpees.

Midline

5 Sets

  • 15 Sit-ups
  • 30s Plank

More Tabata Thrusting

Slacked off for a rest day yesterday. My legs are sore to the touch again from tabata thrusters. Went to the 5:30 class.

Warm-up – 2 Sets

  • 15 Pass Thrus
  • 10 Air Squats
  • 10 Push-ups

Strength – Push Press

  • 6×45#
  • 6×95
  • 6×125
  • 6×155
  • 6×175
  • 6×195

Conditioning

9:00 EMOM (alt)

  • 14 cal Row
  • 8 Deadlift (225#)
  • 10 Toes to Rings

Nice and easy.

8 Rounds

  • 20s Wall Balls (14#, 10′)
  • 10s Rest
  • 20s Plank (hands)
  • 10s Rest

I didn’t really need more tabata thrusting movement, so I went light, which made this a cake walk.