August 19, 2015

Today was interesting. I probably spent WAY too much time working on the Snatch, because by the time I got through the other stuff I was pretty spent. It was a lot of volume, but I really committed to pushing through and give it my all. I'm proud of my efforts today!!

Warmup: Included - small plate series, transverse bridging, some hip mobility +
Empty barbell warmup w/ BN Snatch Grip Presses, Push Presses, Drop Snatch, Snatch Pull Unders, Foot Work, Hang Snatches building up from #35, 55, 65, 75, 85...

A. Squat Snatch; 5 singles @ 'tough' load; rest as needed

• The good thoughts: I think my foot work and my high pulls have improved significantly
• The critical thoughts: It became clear to me today, the reason WHY I always receive the bar with bent elbows - I execute the Snatch fine, but it's like I WAIT for it to "land" or "fall" in my hands once I'm under the bar- so I end up slightly pushing it out at the end. I noticed this in my first couple of Snatches (see videos). SO. I started to REALLY focus on snapping my arms out right after the high pull - which is obviously more aggressive and tough on my joints, but clearly a faster and more efficient way of doing this movement. The downside was I lost some stability at the bottom of the OHS and didn't wait and focus before trying to come up (so the tempo OHS really worked this today). I worked up to #120 successfully, but failed at #125 - and I really think this was just due to over-working the snatch. Here are some videos:
• Snatch #90 https://youtu.be/o7SBkjJXohY
• Snatch #95 https://youtu.be/enIIxBjAF-k
• Snatch #100 https://youtu.be/M8UhLC3hbUI
• Snatch #105 https://youtu.be/G3lqpaGYGSc
• Snatch #110 https://youtu.be/mQAs_Pje660
• Snatch #115 https://youtu.be/ZaUjVoJjAGo
• Snatch #120 https://youtu.be/WCCw8M7Nirw
• Snatch #125 Fail  https://youtu.be/LbBNodmSu-8
• Snatch #125 Fail  https://youtu.be/UMg6TuzLQ2c

B. OHS @ 32x1; 3x3; rest 2min (focus on perfect position) 

• warmup set @ #85
• Set 1 @ #105: https://youtu.be/6vy6VKS1Fhc
• Set 2 @ #115: https://youtu.be/Qped3HOOuXc
• Set 3 @ #125: https://youtu.be/_V2-78fuDYg

C. Thrusters; 8 UB @ 105# x 6 sets; rest 2min bw sets 

• Uhm, so this was awful! #105 doesn't cycle as fast as #85, that's for sure!
• Set 1: 8 UB - :20
• Set 2: 8 UB - :21 
• Set 3: 8 UB - :25
• Set 4: 7 UB - :20
• Set 5: 8 UB - :20
• Set 6: 7 UB - :20

+
30 Sec Max Effort Burpees
30 Sec Max Effort Row for distance 
rest 6min
x4 sets 

• Set 1: 12 Burpees + 138 M
• Set 2: 12 Burpees + 143 M
• Set 3: 12 Burpees + 143 M
• Set 4: 12 Burpees + 150 M
• Def. felt fatigue of the prior work going into this - but gave it everything I had. My body felt heavy, more than my HR seemed taxed. Like I couldn't move fast enough!