More Snatching

Went to the 4:30 class. Not doing any single-leg bias work today.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Air Squats
  • Stretching
  • 3 Sets
    • 3 Hang Power Snatch
    • 3 Hang Squat Snatch
    • 5 Burpees

I used 20-25-30kg for my sets.

Weightlifting

All power snatches for me (or at least for heavy reps) until my back is feeling much better.

  • 3x40kg
  • 3×50
  • 3×60
  • 65
  • 70
  • 75
  • 80
  • 83
  • 3 @ 80

Wasn’t feeling the greatest with the 83 (183#), so I dropped off a bit and did some drop sets.

Conditioning

3 Rounds

  • 20 Hang Power Cleans (95#)
  • 20 Front Squats (95#)
  • 20 Push Presses (95#)

Wore my belt. My sets were all over the map. Rested more than I should have and finished in 10:47.

Active Life – Back Max

12:00 for quality

  • 10 Alternating Bird Dog
  • 10 Alternating Dead Bug
  • 20 Alternating Side Plank

Each rep was counted by doing a 2 breath hold and then switching sides. Harder than expected. I can see how this stuff is supposed to help with core stamina. Got through 10 side planks in the 2nd time through.

Reps and Holds

I’m a little sore from the bench presses yesterday and my back has been a bit tight.

Active Life – Warm-up

  • 30s/30s Foam Roll quads
  • 10 Eccentric Knee Flexion
  • 5/5 Lateral Box Step-ups (30″)

The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.

Active Life – Single Leg Bias

3 Sets

  • 6/6 Front Rack Box Step-ups (30kg, 24″)

Supposed to be a moderate weight and this felt about right.

Gymnastics

10:00 EMOM

  • 3 Muscle-ups

Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.

Weightlifting

Warmed up snatches with

  • 5×45#
  • 5×75
  • 2×95
  • 2×115
  • 2×135

10:00 EMOM

  • 2 Power Snatch
    • 7 sets 155#
    • 2 Sets 165
    • 1 Set 175

My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.

Active Life – Back Max

10:00 for quality

  • Bent Knee Hollow Hold: 3-5 breaths
  • Side Plank: 3-5 breath hold on each side
  • Superman Hold: 3-5 seconds

Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.

More Gymnastics

They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.

5 Sets

  • 40s HS Hold
  • 20s Rest

No met-con today, but got in a lot of good work.

Weight Wednesday

I was a lot more sore in my lower body than expected the last couple of days. At first I was thinking it was the thrusters, but it could have been from the deadlifts I did Saturday. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 7 PVC Passes
    • 7 Good Mornings (PVC)
    • 7 Supermans
    • 7 Power Snatches (PVC)
  • Shoulder Stretching
  • Power Snatch
    • 2x3x20kg
    • 2x3x40kg

Weightlifting

E90S – 15:00 (10 Sets) – 3 Power Snatches

  • 45kg
  • 50
  • 55
  • 60
  • 64
  • 67
  • 70
  • 72
  • 74
  • 76

I haven’t done a lifting EMOM in a really long time. Pretty happy getting up to about 168# and every set was touch-n-go. I did start pausing at my hip on the way back down with the last 3 weights.

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 25 cal Row
    • 20 Power Cleans (60-52-44kg)
    • 15 Burpee Box Jump Overs (24”)
  • 4:00 Rest

Weight decreases each cycle. We actually started each cycle where we left off instead of from the top. Even with the different starting points I did the exact same number of reps every round, getting 10 of the burpee box jump overs along with all of the calories and all of the cleans. In the first cycle I did 7 power cleans and then went to singles. In the 2nd I did 5-5 and then singles. At the end I was able to do 7-7-6. There was a fair bit of travel between stations, which I was glad to have. I did strap on my belt for all of the cleans because my back was already getting tight during the snatches. No tweaks, but I’ll have to take it easy the next couple of days.

 

More Unbroken This Time

Rested yesterday and did some demolition work in the basement. First time at the gym all week!

Warm-up

  • Dead Hang
  • Power Snatch
    • 5×45#
    • 5×75
    • 5×95
    • 5×115

Conditioning

5 Cycles

  • 4 Snatches (135#)
  • 4 Bar Muscle-ups
  • 3 Snatches
  • 3 Bar Muscle-ups
  • 2:00 Rest

I did the 4 snatches unbroken each round and singles for the set of 3. I was stringing together the muscle-ups in the first to rounds, but started to feel some pulling on one of my calluses so I switched to singles. My rounds were 1:17, 1:15, 1:53, 1:54, and 1:47.

Accessory – 2 Sets

  • MAX Strict HSPU
  • 200m Suitcase Carry (62#)

I fell off the wall after 11 and probable could have done at least 1 or 2 more. Got 11 the second attempt too. I switched hands at the halfway point on both carries.

Midline – 4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Today was my second time trying this and I did much better. Got through 2 sets unbroken and didn’t increase the rest at all. On the 3rd set I think I broke after 2 tuck-ups. In the 4th set I broke after 8 v-ups and after 5 tuck-ups as well as brought my knees in some on the hold.

Can Still Snatch

Another high volume heavy back squat day at the gym, so I worked in the garage. I’ve followed dedicated weightlifting programs that don’t do as much heavy volume as the programming we’re using at the gym! I did the workout I had planned for yesterday.

Warm-up – 3 Sets

  • 1:30 Airdyne
  • 10 Close Grip OHS (45#)
  • 20 Push-ups

My pinkies were up against the inside of the first knurl marks on the bar.

Power Snatch

  • 2x3x45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 3×175

Wanted to try putting up a bit of weight today. Felt pretty good and I was happy to get up to 175.

Conditioning

12:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Pistols
  • 3 Strict Chin-ups
  • 6 DB Snatch (50#)

I really liked how this turned out with the strict pulling. I did all singles on the bar so I could drop from the top and not got through the negative portion of the movement. Finished 8 rounds, 3 pull-ups, and 2 pistols.

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