Sunday, October 13, 2013


Skill: 5 x 2 Snatch (power or squat, whichever needs more work- working up to 75%)

Strength 1: Every 60 seconds for 8 Minutes: 3 Front Squats
sets 1-3: 70% 1 RM FS
4-6: 75%
7-8: 80%

WOD:13 Minute Ascending ladder (3,6,9,12,etc)
OHS 135#/100#

Cooldown: 10 Minute Row, Accumulate 50 Hip Extensions in as few sets as possible (


  1. Snatch: 5x2 - Did squat snatch, kept them light, worked up to only 75# (about 75% of my 1RM). Felt ok.

    Front Squats: 100#, 110#, 115#, working off a hypothetical 145# max. These all felt ok too, didn't really struggle with any of them.

    WOD: Dropped to 95# (90% of my 1RM Snatch, and don't have a 1RM OHS, worked up to a heavy three at 95# last week, so was afraid to go much heavier than that, plus, only a 35# difference between mine and Patrick's bar seemed pretty heavy).

    Got through the round of 15. 3, 6 and 9 were all unbroken on the OHS and T2B. 12 was 6 and 6 on OHS, unbroken T2B. 15 was 8 and 7 OHS and I think the T2B were 5, 5, 5. My first round, Jay and Patrick were through their OHS by the time I got the bar up and ready to OHS - didn't snatch it, had to clean, press, adjust my hands and press again to start OHS.

    Cooldown: check. Did the Hip Extensions in 2 sets. By the end of the cooldown, my hamstrings were fried!

    Looking forward to tomorrow! Patrick and I are going earlier, around 8:45AM, if anyone wants to join us then.

  2. Snatch 5X2: Did squat snatch...Patrick was there when I went in and gave me some awesome pointers! Worked up to 175# and felt good, then dropped back down to 135# for some extra sets working on the pointers Patrick gave me

    Front squats: 165#, 185#, 205#, all felt ok

    WOD: got through round of 15 and 3 OHSs in the round of 18, couldn't believe how spent I was! Everything was fatigued by the end, forearms, shoulders, core, legs.

    Cooldown: Check, did the hip extensions in 3 sets

  3. Snatch: 5x2 with 185. First day with the Oly shoes so I wanted to go heavier, but decided to stick with 185.

    Front Squats: 225 sets 1-3, 235 sets 4-6, 250 sets 7-8. These all felt pretty good.

    WOD: Full 18, + 3 into the 21. These were crazy hard after this week. I paced myself on the T2B to save my hip flexors. Stayed on the bar the whole time, just did 1 at a time.

    Cooldown: did it. Curious what an actual GHD feels like on these.