1/6/20

Strength

In 20:00, build to a 1RM Snatch.

I built up 95, 115, 135, 145, 155 (f). I felt really good today despite not tying my PR.

Metcon

In 5 minutes:

  • 30 Burpees
  • Max Power Snatch (95/65)

I was done with the burpees around 1:30 then did quick-ish sets of 3 reps on the snatch. Finished with 26 reps.

11/2/19

Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.

Strength

E2MOM for 10 minutes:

2 snatches + 1 hang snatch

No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.

Then, I did some back squats:

  • 65%x5 (195)
  • 70%x5 (210)
  • 75%x5 (225)
  • 80%x5 (240)
  • 85%x5 (255)

I based all of the percentages off of 300#.

Conditioning

For time:

30 muscle-ups

Kicker: Each time you come off the rings, perform 3 power cleans at 135#.

Time: 10:43

I went 5 and 4 for the first two sets. 3s the rest of the way.

Core

3 sets of:

1x 5-position snatch halting deadlift*

All done at 155#

*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.

10/30/19

Thankfully, the snow tailed off this morning. It’s just bitterly cold, but no more snow coming down. I woke up at 4:45AM and got some work in before hitting the 8AM class with Charlotte since she had a late start. After warming up, we got into the following metcon.

12-9-6-3-6-9-12 reps for time of:

  • Squat Snatch (95#)
  • Strict Pull-up

Time: 15:20 Rx

The pyramid rep scheme was pretty difficult. I went 7-5, 5-4, 6, 3 for the first sets. Then, on the way back up, I went 3, 6, 5-4, 4-4-4. I just couldn’t get my last set of 12 into 7-5. The strict pull-ups were all in sets of 3 or 4.

Then, we did a finisher as partners:

  • 125 Assault Bike Calories with a partner

I partnered with Daniel, and we knocked it out in 7:20 rotating ever 10 calories.

5/1/19

First day of May! Off to the races with some heavy snatches.

Strength

20 minutes to build to a 1RM snatch.

I built up pretty slowly going 95, 115, 125, 135. Eventually, I hit 145. After several failed attempts, I finally hit 155 for a new PR. Really excited about that!

Metcon

10, 9, 8…1 Power Snatch (95#)*

*After each round, do 5 strict pull-ups and a 50m run.

Time: 12:02 Rx

3/26/19

Due to scheduling, I ended up joining the 4:30PM class today. We started with some strength work on snatches.

15 Min to Build:

1 Snatch DL +1 Hang Squat Snatch+ 1 Below the knee Squat Snatch

I built up to 115#, but kept it there. Then, we hit the following metcon:

Every 3 Min for 5 Rounds
25 Up Downs
AMRAP Squat Snatch (115/75)

*Score is lowest set of squat snatch

I scaled the weight to 95# to get more reps in and went 10/8/8/8/7.

Afterwards, I hit a 10 min EMOM of:

3 Strict T2B
5 Kipping T2B

By the last round, this was getting really tough!