Teknik
Squat Snatch + Hang Power Snatch the minute for 15 minutes. (with SKT and CP)
The pattern continues – my form gets better as time progresses. It’s a brain thing, signalling that I’m all warmed up.
Handstand and Muscle-up practice for 30 minutes. Gonna dedicate hours and hours into getting this right.
EMOTM Snatch Practice
Every minute on the minute:
3 Power Snatch @60kg
Completed 10 rounds.
15 minutes of work @ high aerobic effort:
10 Box Jumps – 24″
10 Chin-ups
10 OHS @ 95lb
Run 200m
4 rounds + 10 chins
I know I can do 30 snatches in less than 3 minutes but today was mainly to tune up my technique and work on speed while maintaining some form of intensity.
The amrap wore me out pretty quick with the constant flexion of the hips. My legs felt like bricks every time after the overhead squats. Just what I needed to finish off the week.
After Party begins
Back Squats
95kg x 4, 112kg x 4, 127kg x 4, 145kg x 3, 145 x 2
In 10 minutes, complete as many rounds as possible of:
3 Snatches @ 70kg
8 Box Jumps @ 30″
6 rounds
Snatching 70 for reps was something I never thought I would do a year ago. Box jumps just added spice to the legs to make it all that much harder.
After party:
50 pull-ups (with JW)
Friday Fun
21-15-9 reps for time of:
Kettlebell Snatches @ 24kg, Left & Right
Box Jumps @ 30″
Time- 9:56
Partner Wod
AMRAP 10 mins:
Partner performs as many strict pull-ups as possible while the other partner completes 10 reps of bench @ 75kg
Partnering with SKT meant that we are working heavily on our weaknesses: Bench for him and pull-ups for me. I managed to rack up 45 reps while complete the bench in swift fashion.
Bounced back
Box Squats – 2 reps every minute for 10 minutes
This would not have been possible a year ago with a 120kg weight. Kept telling myself to drive my hips up fast as the load threatens to stall it every time.
Three rounds for time of:
Run 400m
15 Kettlebell Snatches @ 24kg, Left & Right
15 Ring Dips
Time – 15:24
Conserved my energy during the run and went on a rampage with the snatches. I wanted to nail every single one with a vengeance and not stop for too long if I had to. This is where I felt that I was in my element. Learning from past experiences, the wise choice was to refrain from killing myself. Triple snatch pulls seemed like a fitting end.
Getting lost in the reps
200 Kettlebell Snatches @ 24kg for time.
I had a strategy going into this by lifting ten on each hand. I lost count after a while and my palms were just destroyed. In the end, it took about 20 minutes which is strange cos I could normally bang out 90 in less than 5 minutes. Pretty gruelling stuff.
I think I’ll just wait for a day when the switch is turned on and I can start to go again.
WOD072611
“Death by Handstand Push Ups”
With a continuously running clock, do 1 handstand push up the first minute, 2 handstand push ups the second minute, 3 handstand push ups the third minute.. continuing for as many minutes as you are able to. Use as many sets as needed to complete the handstand push ups
Compare with 051311
9 rounds + 6 (NTF)
I’ve got much better at this in a space of 2 months. The focus was on getting quickly off the floor and lock out fast at the top. Keeping the core tight obviously eliminates inefficiency in the movement. I couldn’t just leave the gym after a full upper body workout. So I went for a grinder.
Three rounds for time of:
30 Wallball shots, 20 pound ball
75 pound Squat snatches, 30 reps
Time – 25:35
The first set of wallballs went smoothly enough. Then came the snatches and my word, I couldn’t string enough together for form because it really went after my back. I’m not a big fan of high reps o-lifting but these were light enough, so I said, “Why not?” Totally wrecked in the end.
WOD052111
Five rounds for time of:
15 Power Snatches @ 40kg
15 Ring Dips
At the beginning of every minute, do 3 burpees.
Time – 18:37
The burpees really made worse than it should be. Just can’t breathe.
WOD020311
Snatch work with Coach Kirksman at his spartan home gym.
Knees out with engaged lower back. Bring to crease of the hip. Explode with speed through the middle. Get under and stand.
WOD020111
For reps of:
5 minutes Burpees
2 minutes Rest
5 minutes Kettlebell Snatch @ 24kg/16kg
2 minutes Rest
5 minutes Handstand Push Ups
*For KB Snatches, it is total reps for both arms. No limit to switching arms or putting the KB down.
(75, 60, 17)
Feelin’ da back… feelin’ da back… feelin’ da
Wait… those HSPUs with chest facing the wall… punishes poor form. Hollow baby! Hollow! It’s time to testify brotha!
WOD012111
Deadlifts
3-3-3-3-3
140kg, 150, 160, 170 (1), 170 (1)
Compare with 113010
21-15-9 reps for time of:
DB Clean to Thruster @50lbs, Left & Right
DB Snatch @ 50lbs, Left & Right
Time – 28:19
WOD011211
10-9-8-7-6-5-4-3-2-1 of:
Kettlebell Snatches @ 24kg, Left & Right
Ring Push Ups x 2
Time – 16:37
I wasn’t ready to amp up the weight due unfamiliarity with kettlebell snatches. This was shown glaringly by not using my hips enough and trying to press the weight up. Those ring push-ups didn’t turn out to be as challenging as I thought. Gotta do more of those.
WOD123110
On the minute:
Perform 5 Box Jumps @ 30″ then max reps of 40kg Power Snatches on the minute.
Goal is to complete 75 Power Snatches.
Time – 18:51 ; 95 Box Jumps
Fantastic end to the new year. I have been an absolutely beast for the past week.
WOD121010
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Time – 34:16
WOD071410
Scaled “Joshie”
Complete two rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Time -34:07
That was a ridiculous number of L-pull-ups. I understand the purpose of Hero workouts but boy, do they suck for me.
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