3: 75 lbs
3: 85 lbs
3: 95 lbs
3: 105 lbs
3: 115 lbs
Extra Set 3: 125 lbs, PR 3RM, tied Previous PR for 1RM from 4/9/2014
Extra Set 3: 135 lbs (Failed. Hit a brick wall on that one)
Squat Snatch Work:
5: Wooden Dowel
4: 10 lb Dumbbells (had to stop due to knee pain)
5: Wooden Dowel
Swim 1000 Meters (Subbed Running at 4:1 Distance Ratio) 4000 Meters = 2.48 Miles
Run 2.55 Miles (Medium Pace)
22:55 (8:57 Mile Pace)
Comments: I had never heard of Muscle Snatches before this workout. As it turns out, I had almost been doing them the entire time as I don’t do much of a squat at the top of the movement. I tied my previous PR (4/9/2014) for Power Snatches on both Muscle and Power Snatches, and even did 3 Reps (PR) on Power Snatches. Evidently that is where the brick wall is for me at the moment because I didn’t get 1 Rep at 135 lbs. I think it was more being cautious with the metal plates than anything. I tend to stop when I no longer feel comfortable and don’t really “fail” that often. I can’t do a Squat Snatch (or Overhead Squat) to save my life. Today was no different…
I REALLY wanted to go swim that 1000 meters, but as it turned out, my wife turned in our pool badges in our old neighborhood today (25 yard pool). The one in our new neighborhood isn’t much of a lap swimming pool and has a big turn in the middle of it, so I subbed in running at a 4:1 ratio. Felt really good during that run and actually went a little further than I was supposed to. Good workout overall.
Great job to all of you today!
Sounds like a well rounded workout Trent. Good call going light on Squat snatch work. They take a lot of work to develop the flexibility to do them right.Good work on your PR 135 Power snatch x 3. Take care Trent
1) 1x squat snatch + 2x overhead squat: 10 sets - Every 60 seconds, perform 1+2. Start at 50% and increase the weight each round.
2) Snatch push press: 5 sets x 5 reps. Work up to a 5 RM.
3) Max rep deficit HSPU (12”),rest 3 minutes, max rep strict HSPU, rest 3 minutes, max rep kipping HSPU.
Max deficit 12”= 2
Max strict HSPU= 9
Max Kipling HSPU = 13
WOD: Complete 3 rounds for time of:
-21x burpees over rower
1) For time: 50x Medball sit ups ab mat. (20#)
2) Good morning: 6 sets x 3 reps
Snatches could have been heavier but the 5 hour drive back home today killed my legs. Glad we could get away for the weekend but also glad to be back at HQ. HSPU with 12 ” deficit were really tough plan to do these more because obviously not so good at them.
Have a great evening guys.
Had to do a little outside research and reading to “see” the difference between the muscle snatch, power snatch, and snatch. Now I get it is a simple progression of no squat, half squat, full squat at the end of the lift [ I know this is a gross simplification, but sometimes I need simple:) ].
I had no PR record for the muscle snatch or power snatch so I posted two PRs today. For the snatch, wow was I tired. No PR but the full movement at 75 lbs felt great so I count that as a win (full arm extension, shoulders locked out, with a strong squat).
4 rounds for time:
135-lb. front squats, 5 reps 15-foot rope climbs, 3 ascents 15 towel ring rows
Run 400 meters with a 25-lb. plate
Rows were not a great sub but pulling from overhead is still hurting my rotator cuff. Basically the best I could do for now. It is feeling better today. I may try the snatch variation WOD later today, albeit with light weight.