Snatches

I'm a little behind on posting - that seems to happen a lot over the weekend - so just the workout:

Warmup: Run 800m, 1 round CFWU, a lot of snatch form practice - really tried to work the 2nd pull mechanics - they're essentially the same as the clean, so it's very useful to try to get it down just right.

WOD:
Snatches
3-3-3-3-3-3

Results:
I don't actually know how many sets I did.

I started off @ 25# and worked slowly up to 35 and then back down to 30. I only got 1 set @ 35, and they were at least half-way just presses, so I went back down to 30 totry to fix the form.

I do not have the shoulder flexibility, not the bravery, or coordination to be able to successfully drop under the bar, so all of my snatches were muscle snatches.

Ready for a rest

Well, I made it to Sunday in one piece...mostly. My legs are pretty rocked from yesterday, and it's definitely a hobble-and-groan day, but I had to head down to IW for the last workday of the week:

Deadlift x 5: 225 - 245 - 275 (pr)
Deadlift x 21: 205 (unbroken)
Press x 5: 75 - 85 - 97 (pr)
Press x 21: 65 (unbroken!)

It turned out to be a good day. The deadlifts felt unscary, and the superset was done with NO extra breaths or pauses...and some seriously burning buttocks. I was really worried about the presses, especially with yesterday's overhead work, but they both went really well - I even finally got the 21 unbroken at 65, after all these weeks of trying. That was satisfying.

Next time: 280/210, 100/70 (gulp!)

It was my intention to skip firebreathers since I'm feeling so thrashed, but it was such a lowkey workout (3rm snatch) and such a beautiful day, I stuck around to hang out in the sunshine and try to throw some weights over my head.

Snatch x 3: 75 - 85 - 90 - 95
Snatch x 1: 100 (pr)

I still can't dip to receive the snatch once the weight gets even a little heavy, so these were almost all muscle snatches - but they were fairly clean ones. Only the 100, which came after a handful of failures, was really ugly. Still, it's a 13# PR from my 1RM of a couple months ago, so I'll take it.

Pushups, Snatches and Pull-ups

Warmup: 25 Squats, 10 Pushups, 50 Situps, 24 Burpees

WOD:

45 pound Dumbbell squat snatch, left arm, 21 reps (12kg KB)
45 pound Dumbbell squat snatch, right arm, 21 reps (15# DB)
42 Pull-ups (80 points BIW gravitron)
45 pound Dumbbell squat snatch, left arm, 15 reps (12kg KB)
45 pound Dumbbell squat snatch, right arm, 15 reps (15# DB)
30 Pull-ups (80 points BIW gravitron)
45 pound Dumbbell squat snatch, left arm, 9 reps (12kg KB)
45 pound Dumbbell squat snatch, right arm, 9 reps (15# DB)
18 Pull-ups (70 points BIW gravitron)

Results:
Just under 27:00 ... I messed up the timing of my watch, so i don't know the 100% real time, and I don't know the splits :(

Comments:
FIRST: in the warm-up - i did 10, consecutive, full ROM pushups (no knees!) !!!! up until about a week ago I wasn't even sure i could do any full ROM pushups. That's a Level I accomplishment. Woo-hoo!

Now to the WOD - ... hrm. I couldn't do squat snatches. My right knee will not stay straight on the way down and collapses inwards. The only way i could have done squat snatches was with no weight and just practice the movement of jumping into a squat. Max suggested I do muscle snatches instead. So that's what I did.

I know that my first set of snatches took 4:46 - and then I don't have any split information after that - Apparently I switched to a different screen somehow, so when i thought i was hitting my lap timer, i was really stopping and staring the count-down timer :-p For the snatches I got most of the way through the sets before having to take a break to finish them out.

My Pull-ups actually felt pretty good. Since there were a lot of them I set the gravitron on 80 instead of the 70 I had used for Helen (last week?) The first set of 42 was 10 then mostly sets of 5 except a couple occasions when i only got 2 or 3. My last set of pullups i set the gravitron back down to 70, and got 6 + 2 + 4 + 4 +2. I stopped to chalk up between the two sets of four and didn't do a thorough enough job of it - and had to go back to get more before the last two. that was super frustrating.


I was glad Max added burpees to the warmup. I had 30 left to go heading into class, and i finished off my remaining 6 after the workout.

One of my classmates, Franklin, actually remarked to me afterwards that he could tell i was getting a lot stronger "It's like this stuff really works or something ;-)'