1/6/21

EMOM for 30 minutes:

1 Hang Power Snatch

Great technique practice today. This was prescribed at 60-70% of your 1RM. I spent the first 6 minutes at 115# then finished at 125# for the remaining minutes. No misses (or even close to it), but I did have some where I landed too wide with my feet.

Finished off with:

Shoulder Press – 3×12 @ 75# (Bump to 80# next time)

11/14/20

We had the usual Saturday shenanigans at our house with the kids that made it tricky to get a workout in. I was out in the garage around 10am with Graham watching.

5 rounds for time:

  • 7 Hang Power Snatches (75#)
  • 12 Overhead Squats
  • 1200m Bike

This was a fun one! Definitely meant to go unbroken at 75#. I finished in 14:29. It felt much more like Nancy than I anticipated. I thought I’d be around 16:00.

10/19/20

Brought Graham to the 11:30AM class to work out with me. Legs are feeling a little sore after Cindy on Saturday but not too bad.

Strength

Back Squat 5×3

  • 3@135
  • 3@185
  • 3@215
  • 3@225
  • 3@245
  • 6@260

Happy to squeak out 6 on the last set. Better than last week’s performance.

Metcon

10 min partner AMRAP:

  • 5 Hang Power Snatch (95#)
  • 5 K2E

Partnered with Zach and we pushed the pace the entire time. Ended up completing 29+3 rounds. I went first so I finished 15 rounds even myself. Pretty tough on the grip!

9/15/20

Rather frustrating day today with Graham. We transitioned him out of the swaddle, which means he’s not napping well. Ultimately, as soon as I finished my warm-up today, the baby was awake, which made for a frustrating workout experience.

Part 1

E2MOM for 10 minutes, complete the following complex:

  • 2 Snatch Grip Deadlifts
  • 2 Hang Power Snatch
  • 2 Overhead Squat

I worked up 65, 95, 115, 115, 115. Felt meh, but this was largely because I was frustrated with Graham.

Part 2

9 min AMRAP:

  • 3, 6, 9, 12… Hang Power Snatch (95/65)

25 Double Unders After Each Set

I had tested a variation of this workout last Monday. We scaled it from 12 down to 9 minutes. This time around, I was 7 reps into the round of 21.

9/7/20

Labor Day! I showed up to the 5am, and I was the only one. Instead of making Ryan coach me through the regular class, I modified to the following.

For time:

  • 30 Muscle-ups

These felt terrible. After an opening set of 5, I was 3s, 2s, and 1s the rest of the way. Finished in 7:58, which is very far off my PR and disappointing. Oh well!

After that, I tested out the following, which is a variation on “Thresher Shark”, which I found through James Hobart.

12 min AMRAP:

  • 3, 6, 9, etc reps Hang Power Snatch (95#)

25 Double Unders after each set

I finished the round of 21 just before time expired. This one was a bit too long, and I was losing the intensity. If we program it, we’ll shorten.

8/26/20

Headed into the 11:30AM class because Charlotte was working from home and able to watch the baby. My legs are feeling a bit sore after yesterday’s pistol accessory work.

3×4 min AMRAPs with 2:00 rest between:

  • 8 Cal Bike
  • 8 Hang Power Snatch (95#)
  • 8 Burpee Over Bar

Result: 7+4

This was a “continue where you left off” kind of AMRAP so we ended with a running total. My individual rounds though were 2+20, 2+5, and 2+3.

Overall, I felt good throughout. I tried to keep a moderate pace on the bike so I wouldn’t burn out. The snatches were all unbroken. I maintained a very fast pace on the burpees for the first 5ish rounds but slowed down towards the end where I would take a quick breath before hopping over the bar each time. The bar definitely started to feel heavy towards the end!

1/15/19

We spent some time working on snatching from the high hang. Then, we progressed into a little strength set of 3 Snatch Grip Deadlifts + 3 Hang Power Snatch. I worked up to 115# and practiced some solid reps there.

For the metcon:

10 Min AMRAP
13 Hang Power Snatch (95/65)
13 Pullups

I ended up getting 5+7 Rx. My first 3 sets of pull-ups were unbroken. The snatches were unbroken the first round then 7+6 for every round afterwards. Grip…ouch.

9/18/18

3 Rounds For Time:

10 Hang Power Snatch (125/85)
15 Ring Dips
20 Wall ball(20/14)
400 M Run

**15:00 cap

Time: 14:07

I ended up scaling the snatch weight to 115# to make sure I could get in under the time cap. I ended up going unbroken on the first two sets then 7/3 on the last set. Ring dips were 10/5 then 6/5/4 on the last two. WBs were unbroken then 11/9 on the last two sets.

Finished off with some core:

3 rounds:

  • 10 Tuck Crunches
  • 10 Superman swimmers