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)
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.
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.
Back Squat 5×3
Happy to squeak out 6 on the last set. Better than last week’s performance.
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!
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.
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.
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.
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.
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.
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
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!
10 Min EMOM – 3 Hang Power Snatch
I worked up to 125#.
Then, we hit:
6 Min AMRAP
10/8 Cal Bike/Row
6 Hang Power Snatch (115/75)
-Rest 3 min-
6 Min AMRAP
10/8 Cal Bike/Row
6 Hang Power Snatch (95/65)
I don’t remember my scores, but I remember this was brutal.
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)
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.
8 rounds for time:
8 Hang Power Snatch (95/65)
Time: 16:34 Rx
3 Rounds For Time:
10 Hang Power Snatch (125/85)
15 Ring Dips
20 Wall ball(20/14)
400 M Run
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:
- 10 Tuck Crunches
- 10 Superman swimmers