Sunday, September 22, 2013


3 x 10 T2B and 3 x 8 K2E (make sure you touch your knees to the elbows, this really requires you to engage your lats)

Snatch Supplement: 5 x 5 Sotts Press (focus on external rotation and armpits facing forward- will be extremely light)

Skill: EMOM 10 Min: 3 Squat Snatches @ 60-70% 1 RM

Strength: 4 x 400 M Sprint (2:1 rest/work)

WOD: 10 Minute AMRAP
15-12-9 225#/155# DL/HSPU as many times as possible 

10 minute row cooldown 


  1. Weakness T2B, feeling much better with connecting them.

    Sotts press- this was a little awkward, something I will need to continue to work on. Only did the bar, 35#.

    Skill- EMOM snatches, did these at 65#, still feel I need to work on technique, but I do feel like it is getting better

    Strength-4 x 400- This was a good one.. I did it in a little less then 2 minutes every time. Legs were a little fatigued from the squat snatches and Sotts.

    WOD- Made it through the entire first round. DL's started to get heavy and still not strong on the HSPU. Can do them, just can not connect very many. Did an additional 15 DL and 3 HSPU's before time ran out.

  2. T2B: Felt pretty good, linking was good. Tried some different bars to get used to other thicknesses and work on grip.

    K2E: Easier to link these than T2B - felt really good.

    Sotts Press: 2x35#, 3x45#, definitely felt a little awkward, but wasn't bad. Shoulders felt a bit sticky. Will be doing some shoulder mob tomorrow.

    EMOM Squat Snatches: first half at 65#, second at 75#. Felt a little harder than usual and slower, maybe getting less pull after the Sotts Presses. Overall good though.

    4x400: legs felt like lead on these! We ran out to the 800 turn around for 400 (uphill), then back for the next 400 (downhill). Times were 1:36, 1:25, 1:41, 1:35. It's good to run with the boys.

    WOD: 1 round + 26 (15 DL, 11 HSPU). The DLs were tough for me, felt super heavy. HSPUs felt great. Heavy DLs are my nemisis. If I ever have a WOD with heavy DLs and heavy Thrusters, I think I might cry (kidding...kinda). And, no, that is not a suggestion.

    Nice to have people to WOD with. We're kinda taking over that other room.

  3. Weakness: Neither of these were difficult. Able to link all T2B and K2E without struggling. I think if anything, it's my grip strength that needs to be improved on these movements.

    Snatch Supplement: 5x5 Sotts Press: Again, felt really strong on these, I have pretty good shoulder mobility. I started with the 45# bar, then did sets 2-4 with 75#, Finished with 95#.

    Skill: EMOM 3 Squat Snatches 10 Min. 60% of 215 was about 135.
    I found these to be pretty sloppy at first, whether just trying to muscle them up or my legs being fatigued. After about minute 3 though, I was focusing more on my technique and speed under the bar, which made them much nicer (both form and function wise).

    Strength: 4x400 M sprint- Ahhh, not a strength!!! Thank goodness I was able to jump in with the group (Liz, Ernie, and Jay). Almost the same times as Liz, with a few seconds behind her. Still a big weakness for me.

    WOD: 10 Min AMRAP 225# DL and 45# Plate deficit HSPU 15-12-9
    65 total reps (1 full round + 14 HSPU)
    All DL were unbroken, weight felt light and able to maintain good form and pace throughout. The HSPU, however, left something to be desired. I reached almost complete failure by the second round. I finished my second set of 15 DL with 3-4 minutes left and thought I would be able to make it further. I even kipping, my shoulders were toast.

    Good stuff. Keep it coming.

  4. Weakness: Both T2B and K2E felt good - connected all reps no problem. Had to do it at the globo gym with a bar that was 1" or less...basically all finger hook, so that was encouraging.

    Scotts Press: 45#, 45#, 45#, 55#, 65#. This was the first time ever doing this movement, so I was focusing on form. It definitely exposed some mobility issues in my shoulders - kept wanting to fall forward. I can see how working these in will help snatch and OH squat big time.

    Skill: 95# Squat Snatch. Form felt much better after Scotts press - seemed like the bar was rotating around much easier!

    Strength: Had to do these on a treadmill, but did all 4 in 1:33. Could have gone faster.

    WOD: 1 full round + 7 DL. My shoulders are smoked with this new programming...hspu's are not normally this difficult. Broke the DL up more than I would like (5-5-5, 6-6, 3-3-3).

    Overall, I think it will take some time to adjust to all this lifting of heavy things...we don't normally get that aspect with normal programming - but I'm happy to say I've gained about 4lbs since starting these a couple weeks back. I have a hard time gaining weight and am pretty sure it's muscle:) Diet has been steady.

    Love the comments and community we have going here -would be great to find a local team comp to have some fun with!

  5. Oops - forgot to put my name on the comment above. It's Nate:)

  6. Nate - I think Patrick and I are planning to do Rhinos and Unicorns in November as a team. Maybe see if anyone else on this programming wants to partner with you? It would be fun to be there together, even if teams are only 2 people. Registration starts Oct. 1st...