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Monday, June 30th, 2014 - Snatch variations
Posted: 30 June 2014 05:49 PM   [ Ignore ]   [ # 31 ]
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Felt too warn down for the normal warmup routine, so I did a few dead hang pull-ups and went straight into the WOD:
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

I did 45-95-110-115-125; 45-95(f)-95-95-65; 45-45-55-55-45. By the time the muscle-snatches were finished, I was starting to tire. Definitely running on fumes during the full snatches.

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Posted: 30 June 2014 05:53 PM   [ Ignore ]   [ # 32 ]
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Huge weakness for me.  I have never done muscle snatch before.  Power snatch is my best of the three.  Squat snatch is brutal.

5x1 = 45/45/65/65/75
5x3 = 75/75/75/95/95 (had to release grip a few times)
5x5 = 65/65/65/65/65 (had to break up last sets a few times)

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Posted: 30 June 2014 06:33 PM   [ Ignore ]   [ # 33 ]
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Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

MS = 65, 75, 85, 95F, 95
PS = 65, 85, 95F, 90
Rotator cuff injury so did attempt full snatch

$o L pullups: 3, 3, 3, 5, 4 with 1-2 m rest

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Posted: 30 June 2014 06:41 PM   [ Ignore ]   [ # 34 ]
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OPG57 - 30 June 2014 05:21 PM
TM79 - 30 June 2014 03:29 PM

90 Degrees, 40% Humidity

Warm up:
Leg Stretches
Air Squats

140630
Muscle Snatches:
1: 75 lbs
1: 85 lbs
1: 95 lbs
1: 105 lbs
1: 115 lbs (Slight Press)
Extra Set 1: 125 lbs (Slight Press, barely got it) PR 1RM

Power Snatches:
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

Then…

140629
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).  angry  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 wink

Thanks Guy wink

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

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Posted: 30 June 2014 07:00 PM   [ Ignore ]   [ # 35 ]
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140630 MONDAY

am- 1 mile walk with pup

pm
WU: CSWU 3x10 (1 unassisted pull-up,  9 assisted pull-ups per round)

WOD:
Ghost
6 rounds
1:00 SHDPs:          25, 25, 25, 26, 25, 25= 151
1:00 Burpees:          10, 11, 11, 11, 11, 10=64
1:00 Single Unders: 104, 81, 88, 81, 74, 75=503

CD: 12:00 mobility/flexibility work

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Posted: 30 June 2014 08:41 PM   [ Ignore ]   [ # 36 ]
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jennmedic - 30 June 2014 05:48 PM

Warm Up

Strength

1) 1x squat snatch + 2x overhead squat: 10 sets - Every 60 seconds, perform 1+2. Start at 50% and increase the weight each round.
95-105-110-115-120-125-130-135-140-140

2) Snatch push press: 5 sets x 5 reps. Work up to a 5 RM.
95x5x5

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:
-Row 500m
-21x burpees over rower

12:11
Core:
1) For time: 50x Medball sit ups ab mat. (20#)
2:52
2) Good morning: 6 sets x 3 reps
95 #

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.

Good squat snatch + overhead squat set x 2 Wes

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F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 30 June 2014 09:12 PM   [ Ignore ]   [ # 37 ]
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Monday 140630

Run 3.0 mi. 24:35 min.

Muscle snatch 1-1-1-1-1 reps, 45-65-75-85-95(pr)-105(F) lbs
Power snatch 3-3-3-3-3 reps, 65-85-95-95(pr)-105(F) lbs
Snatch 5-5-5-5-5 reps, 65-75-85(F)-75-80(F) lbs

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).

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 30 June 2014 09:14 PM   [ Ignore ]   [ # 38 ]
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Smolov 1/4 - HBBS 10x3x110kg / 242lb

Three rounds for time of:
10 Burpees
10 GHD sit-ups
10 Parallel bar dips

4:07

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Posted: 30 June 2014 11:36 PM   [ Ignore ]   [ # 39 ]
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Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Muscle 33lb 44lb 55lb 66lb 77lb

Power 44lb 55lb 66lb 77lb f 68lb

Snatch 33lbf 33lbf
Need work on OH Squat and bumper plates as I have steel plates and a bare concrete floor

Happy with weights and form on muscle and power

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 01 July 2014 03:40 AM   [ Ignore ]   [ # 40 ]
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THURSDAY 140626

4 3 rounds for time of:
50 40-calorie row
40 30 GHD abmat sit-ups
30 20 first round then switched to 10 pull-ups (strict w/ green band)

18:47

The shoulder feels good doing everything but pull-ups (esp. kipping).  I lost some time going from pull up bar to rower (gym has them on different floors).

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M/32/5’9”/159

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Posted: 01 July 2014 09:02 AM   [ Ignore ]   [ # 41 ]
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Did this yesterday:

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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

23:17

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.

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Posted: 01 July 2014 11:14 PM   [ Ignore ]   [ # 42 ]
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Monday
AM 5k run - 25’37 @ 8’19 pace
PM spinning class 70 minutes

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“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 02 July 2014 12:54 PM   [ Ignore ]   [ # 43 ]
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MONDAY 140630
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps
MS - 95,95,95,100,100
PS - 90,90,90,95,95
S   - 80,85,90,95,100

CFWU

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