november 9, 2015

A. Snatch DL +  snatch high pull + power snatch; 2.2.2 x3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 75, 85

B. every 90 sec for 8 sets:
4 tng squat cleans- 135#
40 DU
I ended up doing this as every 2 minutes. I finished each set within 90 seconds, but barely... and I wouldn't have been able to sustain 10 seconds of rest each time. This was TOUGH.

+

4 sets @ 95%
10 squat snatches- 75#
5 T2B
10 s2oh- 75#
5 burpees
rest 5 min
3:24, 3:28, Switched to no hook grip, man my thumbs hurt like hell from the weekend- 3:00, 2:45

october 28, 2015

A. Snatch DL +  snatch high pull + power snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 35, 55, 65, 65, 75

B. 14 min emom-
odd: tng squat clean x3- moderate, build per set 95, 105, 115, 120, 125, 135, 140
even: 35 DU all UB

+

4 sets @ 95%
6 snatch- 75#
8 burpees over bar
10 cal AD
rest 5 min
1:25, 1:25, 1:20(idk wtf happened here), 1:33

april 27, 2015

4k row, stop every 1k and do 1 TGU/arm perfect form Overall row time including getting off for TGU, 22 or 23 something. TGU with 26#. Left shoulder feels kinda crappy.

Accessory stuff

5x3 tall snatch empty bar
5x3 snatch high pull empty bar
3x3 muscle snatch empty bar

3 sets:
GHD weighted back extension 35# x 6
GHD glute ham raise x 6

Worked on butterfly pull ups. Focused mostly on trying to block legs so I don't look like I'm falling off a cliff when I do it. Getting the movement a little better, still no real height.

january 14, 2015

Work for today will include snatch skill work and some light WODs.

Snatch skill work:
Dip snatch
Tall snatch
High pull
Pause in bottom position


8 minute AMRAP
10 KB Swings 53/35
7 box jumps
8+8

 rest 5 minutes

8 minute AMRAP
20 sit-ups
20 DU
10 wall balls 20/14
5+13 (20# ball for first round, 14# after, and all UB DU)

 rest 5 minutes

 8 minute AMRAP
200m run/row
5 C2B 55# dip snatch
10 HRPU
15 air squats
2+4

Did first and second AMRAP at a moderate pace, went slow for the last AMRAP.