Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

  • 2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

  • 1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

  • 2 @ 165#
  • 2 @ 165#
  • 2 @ 175#
  • 2 @ 175#
  • 2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#

These felt really tough.

4 Rounds NFT

  • 20 GHD Sit-ups
  • 20 Back Extensions
  • 5 GHR
  • 5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.

Max Test Week

Since the 6 week squat program ended last week, it’s a good week to do some max effort lifts. In at 10am with a bigger group of folks than we’ve had lately.

Warm-up

  • 400m Run
  • PVC Pass-thrus
  • Hip flexor stretch

Strength

Back Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 225#
  • 2 @ 275#
  • 1 @ 300#
  • 1 @ 320# (PR)
  • 1 @ 315# (we messed up, thinking it was 325#)
  • 1 @ 325# (PR)

That’s a 10# PR. I’ll take it. My ability to do more volume has really increased with the program too.

Weighted Pull-ups

5×3 E2M – I used 25#, 30#, 35#, 44#, and 49#.

OLY

I did 6 sets of 2 snatch deadlifts, using 185# with wrist straps. I really wanted to work on rising with my hips and back at the same time instead of my hips first like I tend to do in my Olympic lifts.

WOD

3 Rounds (Road Circuit, so keep a low heart rate)

  • 1m Russian KBS (35# KB)
  • 1m Jump Rope
  • 1m Box Jumps, Step down (14″)
  • 1m Air Dyne
  • 1m Hang Clean & Press (25# DBs)
  • 1m Ball Slams (15#)
  • 1m Rest

Was supposed to be 5 rounds, but I was there long enough and suggested we cut it short.