A. Front Squat @ 30X2: 5,3,2 (last set 100%); rest 4 min
B. Hang power snatch + overhead squat: 1 rep of each x 3 total reps x 5 total sets; rest 3 min
C. Coach's choice midline work
a. Did a short warm up due to time constraints but did 154x5, 176x3, 198x2, and 208x2 at tempo. Would have liked to do more at 5x and 3x.
b. Did the barbell, then 88, 110, 110, 110, and 120. had a few reps where I went too wide on my receipt, but was aware of it. Noticed that when I trust myself and commit to a solid 3rd pull I put myself in a much better stance/posture to recieve the bar. When I lose focus and try to "muscle it up" is when I retreat under the bar way too soon and go wide with my feet (especially the right.) Snatch felt about as good as it's ever felt though. Still a booger of a movement.
c. We did ring plank holds building up to 3 min. 10 abmat situps for each break. I did 2:01 and 1:01 with 10 sit-ups.
On my own I did 5 rounds of 1:1 double-unders and rest for 1 minute. My counts were 70|58|70|62|48. Slowww progress.
Showing posts with label hang power snatch. Show all posts
Showing posts with label hang power snatch. Show all posts
Tuesday, March 22, 2011
Friday, January 21, 2011
Mango Melon
A. Hang Power Snatch: 3,3,3; rest 2 min
B. Overhead Squat: 3,3,3; rest 2 min
C. 200 Walking Lunge Steps, not for time; perfect reps
D. Knees-To-Elbows @ 2020 tempo: 3 x 15-20 reps
a. 110# was prob my prettiest set, did 120# but my stance started going wide (still had full lock-out tho)
b. 154# was my best x3, I grabbed 164# for 2
c. check check
d. check check
B. Overhead Squat: 3,3,3; rest 2 min
C. 200 Walking Lunge Steps, not for time; perfect reps
D. Knees-To-Elbows @ 2020 tempo: 3 x 15-20 reps
a. 110# was prob my prettiest set, did 120# but my stance started going wide (still had full lock-out tho)
b. 154# was my best x3, I grabbed 164# for 2
c. check check
d. check check
Wednesday, June 2, 2010
Clocked-Out
Hang Power Snatch
3-2-1-1-1
5 rounds, not for time:
1 strict muscle-up + 10 ring dips
Unbroken Wall-Ball:
10 sets of 10 unbroken wall-ball for time, 20 pound ball
125# (a little ugly, came forward a bit)
5 rounds: 1 strict mu and 8 (mostly) strict ring dips
Not sure of my time on the wallballs... finished after Rylan, but pretty sure I did more than 100
3-2-1-1-1
5 rounds, not for time:
1 strict muscle-up + 10 ring dips
Unbroken Wall-Ball:
10 sets of 10 unbroken wall-ball for time, 20 pound ball
125# (a little ugly, came forward a bit)
5 rounds: 1 strict mu and 8 (mostly) strict ring dips
Not sure of my time on the wallballs... finished after Rylan, but pretty sure I did more than 100
Sunday, February 28, 2010
CFDC Evenings With Your Host, Sammuel Nix
7 rounds, AQAP:
7 hang power snatch, 135 pounds
100m shuttle run
15 chest-to-bar pull-ups
17:26 @ 105#
First day back in the box since Hawai'i... need. more. strength.
7 hang power snatch, 135 pounds
100m shuttle run
15 chest-to-bar pull-ups
17:26 @ 105#
First day back in the box since Hawai'i... need. more. strength.
Monday, December 28, 2009
So Far Away From Me, So Far I Just Can't See
Snatch, 1 rep max
21-15-9
kettlebell snatch, 56#
pull-ups
125 pounds of ugly snatch. Starting my 2nd pull WAY to early/low... bar is miles away from me.
6:34 on met-con with a 44# kettlebell
Saturday, November 14, 2009
Silly Saturday Snatch
Hang Snatch
3-3-3-3-3
4 rounds for time:
10 chest-to-bar pull-ups
15 ring dips
20 box jumps
25 air squats
Didn't realize how wrecked I was until I got to the box. Diane did her work well. So I took it very easy on the snatches. I did hang power snatches and never did more than 85#. In fact, I mostly did 5x75# and worked on "form" which I would say was almost acceptable. ALMOST.
The met-con I did rx'd and finished in 7:14. The ring dips were the limiting factor fo sho. 45 of them suckas was just BEAST. The box jump/squat couplet got the quads runnin hot too.
3-3-3-3-3
4 rounds for time:
10 chest-to-bar pull-ups
15 ring dips
20 box jumps
25 air squats
Didn't realize how wrecked I was until I got to the box. Diane did her work well. So I took it very easy on the snatches. I did hang power snatches and never did more than 85#. In fact, I mostly did 5x75# and worked on "form" which I would say was almost acceptable. ALMOST.
The met-con I did rx'd and finished in 7:14. The ring dips were the limiting factor fo sho. 45 of them suckas was just BEAST. The box jump/squat couplet got the quads runnin hot too.
Tuesday, September 15, 2009
The Dude Abides
Snatch
2-2-2-2-2-2-2
I only went to 115# on these due to the hip. Then I knocked the weight back down to 75# and did 3 sets of 5 followed by 3 reps of 1xabmat hspu's.
We also had a lil box jump dessert where we did max jumps for 1 min then rested for 1 min, max jumps for 45sec then rested for 45, the same with 30 and 30, and then finally 15 and 15... we posted our total count. Mine was 124. That's 124 jumps in 140sec. Gotta get those 16sec back somehow.
2-2-2-2-2-2-2
I only went to 115# on these due to the hip. Then I knocked the weight back down to 75# and did 3 sets of 5 followed by 3 reps of 1xabmat hspu's.
We also had a lil box jump dessert where we did max jumps for 1 min then rested for 1 min, max jumps for 45sec then rested for 45, the same with 30 and 30, and then finally 15 and 15... we posted our total count. Mine was 124. That's 124 jumps in 140sec. Gotta get those 16sec back somehow.
Monday, June 29, 2009
King Turd Of Shit Mountain
Power Snatch
5-3-2-2-1-1-1
Topped out at 115#, dropped to 95#, then worked back up to 120#
Another less than spectacular performance... couldn't even pull 10lbs less than my last PR. I'll tell myself it was all mental/technique. Spencer did give me a big tip on my head position. I've got a bad habit of looking down at the floor when I do these movements which causes my upper body to drop too far forward and throws off the balance of the entire movement. The goal is to focus on a distant, fixed spot which would essentially immobilize my head/neck and allow for a neutral spine.
I'm also less comfortable with the power variation of the snatch, which I think is unusual. There's something about the quarter squat that throws off my timing and makes the receipt of the weight awkward. I also tend to pull the bar too high before dropping. During this particular WOD I kept bringing the bar at or above chin level. Not good. It's a shame I had so many problems with this WOD since after last week's snatch WOD I had gained considerable confidence with the movement. Guess that's CrossFit... on top of the world one day, groveling in the dirt the next.
5-3-2-2-1-1-1
Topped out at 115#, dropped to 95#, then worked back up to 120#
Another less than spectacular performance... couldn't even pull 10lbs less than my last PR. I'll tell myself it was all mental/technique. Spencer did give me a big tip on my head position. I've got a bad habit of looking down at the floor when I do these movements which causes my upper body to drop too far forward and throws off the balance of the entire movement. The goal is to focus on a distant, fixed spot which would essentially immobilize my head/neck and allow for a neutral spine.
I'm also less comfortable with the power variation of the snatch, which I think is unusual. There's something about the quarter squat that throws off my timing and makes the receipt of the weight awkward. I also tend to pull the bar too high before dropping. During this particular WOD I kept bringing the bar at or above chin level. Not good. It's a shame I had so many problems with this WOD since after last week's snatch WOD I had gained considerable confidence with the movement. Guess that's CrossFit... on top of the world one day, groveling in the dirt the next.
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