19 November 2015 – Snatch The Wall

Strength
1×20 back squat (70kg)

WOD
21-18-15-12-9-6-3
Power Snatches (35,25)
Wallballs
Level 2- (30,20)
Level 1- (25,15)

Time: 16:13 (L2)

I don’t know if the indoor soccer is improving my cardio, or if I just paced this WOD correctly – but this went really well! Split the reps of 21 (10+11), 18(9+9), 15(8+7), 12(6+6), 9(6+3) and then just went all out on the last two rounds. I did take a few long breaks in between sets to catch my breath, but I felt in control and dictated the pace of the workout. Snatches weren’t that heavy (due to the weight) and I tried to focus on technique (toes and traps) with every rep. Even when I was fatigued, I just focused on the next number of reps, i recall saying seven, seven, seven at one point. Did all the broken up numbers unbroken – next step is to get the full numbers unbroken!

Post Wod Sweat Angel

Post Wod Sweat Angel

1 September 2015 – Snatch & Hold

After a ‘week off’ from RLS, its back to the box to get some final training in before JURA on Saturday.

Strength
Bench Press
1×5 70% (40kg)
1×5 80% (45kg)
1×2 85% (50kg)
1×3 90% (55kg)
1×1 100% (60kg)

That 60kg felt good – I definitely couldn’t do that a month ago! 🙂

EMOM10
1 Hang Squat Snatch
2 Overhead Squats
Level 1- Hang Power Snatch, 2 OHS

WOD
For 20 Minutes
Every 4 Minutes Complete*
300m Run
6 Power Snatches
8 Overhead Squats (50,35)
10 Toes to Bar
Level 2 (40,30) 5 Power Snatches, 6 Overhead Squats, 7 Toes to Bar
Level 1 (35,20) 200m Run 5 Reps of each

Athletes should scale so they can complete that first round in no more than 3 minutes.

For every round not completed in 4 minutes bike 20 calories on the assault bike as penalty

Fastest round: 03:30

Snatches felt okay – I stayed at 40kg to get my shoulder properly warmed up. Toes to bar were also alot better than expected. Managed to get 5 in a row at some points. Run felt weird and slow. Maybe it was the 400m on saturday that left me feeling like a newborn goat. Cash out was good for the abs 🙂

Cash out
2 rounds
20 sit-ups
20 hollow rocks
20 Supermans
20 v ups

13 August 2015 – 14.1 Reloaded

Strength

Deadlift

1×8 65% (60kg)

1×8 70% (80kg)

1×8 75% (100kg)

1×8 80% (110kg)
Open WOD 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (40,25) – Video on how to cycle snatches faster

Level 2 (35,20)

Level 1 (30,15) 60 singles

Score: 3.36 (171 reps)(Rx)

I managed to beat my score from last years Open! I like that these workouts give you an indication of progress. There’s a saying that goes (I think), ‘what cannot be measured, cannot be improved.’

The weird part is that I think I was fitter last year compared to this year but the stats prove otherwise. My shoulder held up well throughout the WOD and the double unders went smoothly (last year, moments before 14.1 was when I learnt to do double unders haha). So even with a weakened shoulder base I still a managed to beat last years score. That’s a win for me. #Progress

Last years score! beat it by 36 reps!

 

15 July 2015 – Snatch Sprints

Warmup:

400m run
20 Air Squats
400m run
10 pushups
400m run
10 burpees

EMOM:
5 minutes

5 Power Snatch
5 Overhead Squat

Strength
Bench Press
1×10 60% (40kg)
1×8 65% (45kg)
1×6 70% (50kg)
1×6 75% (50kg)
1×6 80% (45kg)

WOD
8 minute AMRAP
100 meter run
10 power snatches (50,35)

Level 2 (40,30)
Level 1 (30,20)

Score: 4 rounds, 2 snatches (4.2) (L2)

 

This was quite a burner. 8 minutes doesn’t seem like a long time but on your 4th round of sprints it feels like forever! The Saturday Sprint sessions definitely helped in this regard!

This was a good exercise in getting my snatch technique dialed in. Because of the injury I was super careful of pulling the arm muscle again so focused intensely on technique – which is what we should be doing anyways but our brains sometimes switch off in the heat of the WOD. Pulling high with the shoulder shrug and using the hips was the name of the game and I could feel my arms compensating for the lack of strength on the pull by using the outside of the forearms instead of the shoulders (I could definitely feel it in the forearms the next day). Looking forward to getting the technique right and moving to heavier weights eventually.

2 July 2015 – On The Box!

Strength:
1RM on one of the 4 lifts that you haven’t done. Back Squat, Bench Press, Strict Press or Deadlift. If you are happy with what you gave done for your CF Total and Bench press do the below.

Alternatively do:

Warm Up
2 Rounds
10 Backsquats
10 Behind the neck Push Press (Snatch Grip)
5 Snatch
5 Clean & Jerk

20 minutes to work up to 1RM
Power Clean (70kg!)
Power Snatch (50kg!)

I’m REALLY happy with these numbers! The 70kg didn’t feel very heavy at all, so I’m stoked!


WOD:
Complete 3 rounds for time of:
100m Run
20 Alternating One Arm Dumbbell Power Snatch (20,15)
10 Burpee Box Jumps (24,20)
100m Run
Rest 1 minute
*16 minute time cap
Adv (30,20)

Time: 13:33 (Rx)

5 February 2015 – Snatch and Grab

Strength:
Front Squat
Take percentages based off 90% of your 1 RM (105kg)
75% x 5 (80kg)
85% x 3 (90kg)
95% x 1 (100kg)

Every Minute on the Minute for 10 Minutes (40kg)
1 Power Snatch
1 Squat Snatch
Level 1- 2 Power Snatches, 1 Overhead Squat

WOD
50 Box Jumps
40 Pull-ups
30 Hang Power Snatches (50,35)
20 Overhead Squats
Level 2- (40,30)
Level 1- (30,20)

 

Time: 22:07 (L2)

20 January 2015 – Getting Double Unders!

Max Bench Press. I don’t even know what mine is 😐

Its a serious weak point that I need to work on though, and it doesn’t help that I have the longest limbs on earth.

I did the following:

Strength:
Bench Press
Take percentages based off 90% of your 1 RM
65% x 5 @ 40kg/88lbs
75% x 5 @ 50kg/110lbs
85% x 5 @ 60kg/132lbs
85% x till failure @ 60kg/132lbs (3 reps)

WOD
7 Rounds
3 Muscle-ups
6 Power Snatches (60,45)
9 Burpees
30 Double Unders
Rest 1 Minute
Level 3 (50,35), 1 MUP
Level 2 (40,25), 20 Double Unders, 9 Pullups and 9 Ring Dips
Level 1 (30,15), 80 SINGLES, 4 Rounds, 9 Pullups and 9 Dips

I did the WOD with a 50kg/110lbs barbell and 3 assisted bar muscle ups every round (a combo of L2 & L3). I can feel myself getting more comfy with 50kg in the snatch, though my form suffered a bit at the end (wasn’t using my hips enough). Also got 30 Double Unders in a row in 2 of the 7 rounds! Win! It takes alot of concentration to keep that rhythm for an extended time, but I’m getting there 😉

Time: 29:07