Workout of the Day
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A.
Take 10-12 minutes to build to a heavy-ish, but not 1-RM, Snatch
B.
Six sets of:
45 seconds to complete 20 Double-Unders & Snatch x 1 rep
15 seconds of Rest
Choose the weights based on how you feel.
C.
Take 6-8 minutes to play with:
100/70 lb Snatch
Be sure to work both arms and control the descent.
D.
Four rounds for time:
50 Meter Sprint Out
50 Meter Sprint Back
6 DB Snatches (3 each arm)
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A. Built up to 195#
B. 155, 165, 175, 185, 195, 205 (f)
I like the rapid progression, it doesn’t allow me to think too much about the weight. If I can get comfortable nailing 205 I will be stoked heading into the Regional!
C. Built up in weight working on transitioning hands.
D. 3:00. Felt pretty good. I got going a little too fast on a few of the snatches, lost my grip which caused 2 missed reps. Feeling more confident with these.
A. Only built up to 185#
B. 155,165,175,185,195,205(f)
Felt good up until my miss at 205. If I had gotten 205 it would have tied my PR.
C. Only did a few reps with different weight building up.
D. 3:13
These DB snatches felt good today.
A. Worked up to 165# split snatch
B. 165/170/175/175/180/180. All splits. Snagged a few times on DU’s
C. Could only fit 80# on the adjustable db so worked with that.
D. 4:49 with the 80# db. Touched both hands at the turnaround. Fun WOD.
A Felt really good today, got 95 kg which is my old PR from a oly focus period over 1 year ago.. haven’t snatched that since! Felt like 90-95%. Wanted to go for 100, but didn’t try. Next time! B All sets with 85 kg =) First set I missed 2 snatches! Still managed to get in around 50 sec. Next 5 sets I got the snatch on the first try. Brain fart on the first one.. C Still feels heavy, but def. better than the first time. D Ca 6 min, managed to reset my clock before I wrote… Read more »
Worked a 24 yesterday yesterday so had to double up today.
Yesterday
A.) 3 sets
B.) 7:57. Muscle ups 7, 5-2, 4-3. Felt great. T2b 14-7, 10-5. Also felt great.
Today’s
A.) worked up to 205 and still not feelin great on the hand so didn’t go heavier.
B.) since 205 felt good did all 6 sets @ 190lbs. No misses. Booyah!!
C.) worked on tension from ground and hip drive.
D.) 4:37 snatches felt better but still need to find better cycle rate. Sprints could use some speed too.
All in all a great day!
A. Worked up to 225. I know we weren’t supposed to go for a 1RM but I don’t always feel as good as I did today. Failed 235. Couldn’t get out of the bottom. Grrrrrrrr. B. Planned on doing this similar to the actual WOD starting at 155 then going up in 10s every set. Didn’t go as planned. It was taking me too long to change weights between sets and start the next one on time. So after 2 sets, I just decided to do OTM for 6 min: 20 Double-Unders + 1 snatch @ 155. Annoyed. Next time… Read more »
A. Built up a snatch on 115lbs (which is my PR since a couple of weeks ago)! B. All double unders unbroken. 1. 105 lbs – done in 33s 2. 110 lbs – done in 45s (2 attempts) 3. 110 lbs – done in 34s 4. 110 lbs – done in 35s 5. 110 lbs – done in 32s 6. 110 lbs – done in 32s 45 seconds to complete 20 Double-Unders & Snatch x 1 rep After this I did 3 more sets of snatch (one at a time) with 115 lbs. Did one of the sets with 20… Read more »