Snatch Sandwich

Rested yesterday. Can’t believe how minor the DOMS ended up being from the 400m lunge. My ass barely got sore at all. Went to the 4:30 today.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • Dead Hang
  • 800m Run
  • 3 Sets
    • 4 Snatch Pull
    • 3 Snatch High Pull
    • 2 Power Snatch
    • 1 Squat Snatch

All snatch warm-up with the empty bar.

Weightlifting

Complex of 1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch + 1 OHS

  • 75#
  • 95#
  • 115#
  • 135#
  • 145#
  • 155#
  • 135#
  • 135#

Been a long time since I’ve done a full snatch with 155. Didn’t feel wonder, so I backed off for two more sets.

Conditioning

E5M – 5 Sets

  • 200m Run
  • 8/8 KB Snatch (53#)
  • 200m Run

I pulled out my wrist wraps for the snatches to protect my wrists. Probably haven’t wore them in a year or two.

Good gut check WOD for pushing the pace. Brandi started off with a faster pace on the run than I was thinking, so then for the remaining rounds I set a mini goal to get faster each round. My splits were 2:37, 2:32, 2:28, 2:28, and 2:22. I really thought round 4 was fast, but it turned out to be the same as round 3. With nothing left to do, I pushed both runs in the final round.

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

Some Snatches

My quads are sore from so many OHS and wall balls yesterday. Went to the 4:30 class.

Warm-up

  • 3×15 Reverse Hyper
  • Dead Hang
  • Shoulder Stretching
  • Bottom Squat Hold
  • 4 Sets
    • 3 Hang Muscle Snatch
    • 3 Hang Power Snatch (above knee)
    • 3 Squat Snatch
    • 10 Scap Pull-ups
    • 10 Scap Push-ups

I used 45# for 2 sets and 75# for 2 sets. Did a short pause at the top of all of the scap work.

Weightlifting

It was an EMOM of singles, but I wasn’t getting heavy. Wanted to ease back in by doing reps.

15:00 EMOM

  • 3 Power Snatch

I did 5 minutes with 95# and 10 minutes with 115#, all touch-n-go reps. Felt really good!

Conditioning

With having done so many reps on the barbell already, I swapped out the 15 snatches in this workout for 20 DB snatches. I also felt like running instead of rowing 30 calories. Have to take advantage of this weather while we still have it.

E4M – 6 Rounds

  • 300m Run
  • 20 Dumbbell Snatch (40#, alternating)

Was able to push the runs and hold a good pace on the snatches. Intensity was high and I was able to push the run more each round, and then especially the last 2 when Michelle came out and ran with me. Maybe I should have run 400m, but I’ll take the intensity I got out of this. My splits were 2:05 – 2:06 – 2:01 – 1:58 – 1:53 – 1:50.

Sit & Pull

My back is a little better today, but still not great. Out in the garage around 4pm.

Warm-up – 5 Sets

  • 10 Snatch Shrugs (45#)
  • 15 Air Squats
  • 20 Double Unders

The right shoulder was getting stuck from the work I did yesterday. Air squats didn’t feel very good to start, but loosed up a lot after the first two sets. Did them slow and controlled. Double unders were a bit of a challenge.

Accessory – 5 Sets

  • 10/10 Bottoms Up KB Press (20#)
  • 10/10 Landmine Row (55#)

Stayed light because I didn’t want to stress out my back. So I bumped up the set count instead of 3.

Conditioning

  • 36-24-12 Seated Rope Pull-ups (alternate hands every rep)
  • 30-20-10 KB Snatch (35#, switch arms every 5)

This was the workout programmed at the gym and it looked fun, so I wanted to do a variation of it. It was programmed with 6-4-2 (for men) rope climbs at 15′ so the pull-ups were my substitution. I tried to make sure I did 6 back-to-back before taking rests. Normally would have gone heavier on the snatches, but that was good for today with my back. I only took very short breaks to tighten the screw on my adjustable kettlebell. The original workout had a 12 minute time cap so my scaling worked well, finishing at 8:49.

Midline – 5 Sets

  • 20s Bird Dog
  • 10 Single Leg Glute Bridge
  • Switch sides…
  • 20s Bird Dog
  • 10 Single Leg Glute Bridge

Expected the bird dogs to be harder. The glute bridges were not the best choice and could feel them in my back more than any of the other movements from the day.

Mostly Burpees

Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 3 Rounds
    • 200m Run
    • 10 Shoulder Taps
    • 5 Ring Rows
    • 10 Pass Throughs (red band)

Strength

3 Shoulder Press + 4 Push Press

  • 45#
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155
  • 165

Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 6 Power Snatch (95#)

Started slow because I knew I wouldn’t be able to maintain a hard burpee pace for 8 minutes. Paid off in the long run and was able to but out my last 10 in under 30 seconds. Finished 6 + 10.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

I did 20 rocks and 10 lifts each time through.

Worked on my handstand hold after class. When I started falling away from the wall I went with it and walked backwards. I find it easier than kicking up and walking in the normal direction, probably because of the comfort of feeling that falling feeling that way.

Quick Triplets

Spent the rest of the day cleaning and reorganizing the garage yesterday. To say I was tired is an understatement. My shoulders are definitely feeling the fatigue.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • C&J
    • 5×45#
    • 3×85#
    • 3×135#
    • 2×155#

Gymnastics Test

  • MAX Strict Ring Dips

Wanted to see what I could do since it had been years since I tried. I got 21, which is a 6 rep PR. I actually did this before the clean & jerk warm-ups.

Conditioning – Running Clock

  • @ 0:00
    • 10 C&J (170/115#)
    • 20 Burpees over the Bar (lateral)
    • 30 Box Jump Overs (24/20″)
  • @ 15:00
    • 10 Power Snatch (145/100#)
    • 20 T2B
    • 30 Wall Balls (20/14#, 10/9′)
  • @ 30:00
    • 10 Bar Muscle-ups
    • 20 American KBS (53/35#)
    • 30 Back Squats (95/65#)
  • @ 45:00
    • 10 Strict HSPU
    • 20 Burpees
    • 30 Thrusters (45/35#)

The first part is one we had during the Hybrid Open Prep, when I did it in 3:34. I didn’t bitch out on the box jumps today doing all 30 as side-to-side jumps. Pretty sure my C&J and burpees were slower, but the jumps was enough to make up for it. Finished in 3:27.

The next 3 parts are all original creations, with the hopes of being around the some time domain. In part 2 I did my toes to bars in 10-5-5 mostly due to knowing that bar muscle-ups were coming in the next piece. Did the wall balls unbroken to finish in 3:07.

I was going back and forth on how to split my muscle-ups. 6-4 or 4-3-3? I decided to go for it with the 6-4, which was fine. I’m going to have to test my bar MU max because the 6 matches the most I’ve done in a set. The kettlebell swings were rougher than expected, but the squats were such a burn. I tried to speed up but there was too much burn when I did. Finished in 3:14.

I wanted to do the handstand push-ups strict, but wasn’t sure how I’d feel by part 4. I went for it and got through them no problem. Big mistake though. In the middle of the burpees I was having trouble pushing off the ground. I’m sure the fatigue of yesterday had something to do with it too. When I got to the thrusters, I was dying on the presses! I rested in the bottom of the squat a couple of times and once with the bar on my back. Should have been much faster than the 3:12 it took me.

I figured the back squats and thrusters would be the easiest part of the whole thing but they were the worst because they burned so bad.

Closing in on 300

That damn “Annie” DOMS is killing my abs. I’ve had twitches and cramps all day. Walked 18 holes yesterday. It was 93% humidity in the middle of the round when I checked. Took a lot out of me for the rest of the day.

Today Bryan came over to workout. I warmed up with 500m on the Ski Erg.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 3×165
  • 3×195
  • 2×215
  • 1×235
  • 1×255
  • 1×270
  • 1×280 (PR)

Was supposed to work up to an opening attempt as if I were doing a push-only powerlifting meet. Since I hit 275# (my previous 1RM) for a double on Sunday, I wanted to hit 280 today and have a good idea of what I might be capable of next week when going for a max. I don’t if I have much more than that I have in me!

Accessory

  • 2×10 DB Side Raises (25#)
  • 2×10 DB Bent-over Side Raises (30#)
  • 3×10/10 Bottoms-up KB Presses (30#)

There were pull-ups and rack chins programmed, but they are in tomorrow’s workout too (I actually swapped the order of the days), so no need to hit them 2 days in a row. I did add the KB presses though.

Conditioning

3 Rounds

  • 400m Run
  • 10 Hang Power Snatch (115#)

Meh. I did the snatches in 2×5 each set. I don’t feel comfortable cycling hang snatches from a high position with 115# so it took me a lot longer. Bryan smoked me by almost 90 seconds. I finished at 7:55.

2:00 Challenge

  • Ski Erg Calories

Since I was down 0-1 in the series I had to pick something I was 99% sure I’d win. Got 49 calories to Bryan’s 43 and tied up the series.