Sunday, November 24, 2013


Skill: *We will push for a 1RM on Saturday, so here you should still emphasize technique
A. 3 x 1 Squat Snatch (working towards a heavy single)
B. 2 x 1 Squat Snatch from the high hang (hip pockets, I would recommend decreasing the weight from the full squat snatch)
C. 3 x 2 Snatch Pull (from the floor, 90%+ of Snatch 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

Strength: Alternating EMOM for 10 Minutes
Odd: 2 OHS
Even: 5 Supine Ring Rows (place feet on box; tempo = 023. 2 second hold at top, 3 second controlled descent)

WOD: Isabelle 
30 Power Snatches 135#/95#

Core: 3 Rounds, NFT (not for time):
10 dragonflies
10 Hollow Rocks
10 K2E


  1. Skill: A: I have plenty of excuses but I only got up to 155#
    B: did 135#, felt strong here
    C: 175#, focused on full extension at the top

    Odd: did 135#, felt pretty good. probably should have done 10 or 15 more pounds
    Even: the pull and hold was ok, got tough to lower down slow by the end

    WOD: very disappointed here, 5:25. couldn't push myself

    Core: check minus dragonflies

  2. Skill: A. Squat Snatch - 85#, 95#, 95# - getting more consistent at 95#
    B. High Hang Squat Snatch - 85#
    C. Snatch High Pull - 95# - these felt less awkward today.

    OHS - 105# - these felt heavier than they should have to get it overhead and behind my back, the squats themselves felt solid though
    Ring Rows - definitely tough to get all the way to my chest on the last rep or two.

    WOD: 4:00 @ 85# - 95# would have been a squat snatch. 85# was definitely a challenge, form was not awesome - it was a bit too heavy for me to straight power snatch, but not quite heavy enough to require a full squat snatch so I was doing something in between. I did Isabel @ 75# in 4:24 back on 7/31, so I'm improving :).

    Core: check.

    *I feel like I'm on snatch overload right now.
    **Dragonflies and ring levers are getting close to heavy thrusters on my list of favorite exercises.
    ***Feeling kind of weak, especially overhead - might possibly be from a bit of a shitty diet lately, I'll get on that.

  3. Skill: A-Got up to 135#. Really worked on my feet placement and it seemed to help.
    B- 115#
    C- 155#

    OHS- 125#, these felt good today
    Ring Rows - These got tougher by the end but otherwise fine.

    WOD: 4:31 @ 115#. I know that 135# was too much because I tried a few beforehand, but 115# was probably too light. I will go for no less than 125# next time on these. I also felt much more comfortable in general on the snatches today. I think I am starting to figure out the triple extension more, and I have to think about the movements less each time. Looking forward to the continuous improvement.

    Core: Core has always been one of my favorites. Almost up to 10 straight dragon flies unbroken, with the back completely off the bench.