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Posts Tagged ‘PowerSnatch

Got up at 5:20 for a ride with Neil that didn’t eventuate. Instead of going back to bed, I stayed up and got some reading (about training) done.

Did a session at lunch time with the goal of basic conditioning:

Row 1,000m

@24kg KB:
10 Swings
5 1-Arm Swings e.s.
3 x 5 KB C&J e.s.

3 KB TGU e.s.

5 KB Snatches e.s.

@20kg barbell:
5 Snatch grip deadlifts
5 Power snatches
5 Pressing snatch balances
5 Snatches

@2 x 12.5kg DBs:
Bear crawl three laps of the gym
10 Squat-clean renegade man-makers

Three rounds:
5 Power burpees
5 Swings @24kg KB
10 breaths

Warmup

Dynamic stretches
Lunges
20 Deck squats
20 Knee jumps

Workout

3 x 30 Box pistols e.s.
100, 200, 300 x G.S. Jump squats @ 45 kg

“Half-weight Isabel”
30 Power snatches (floor to overhead anyhow) @ 30 kg (Rx Isabel is 60 kg)
= 3:34

Warmup

30 steps walking lunge

3 x
10 push-ups
10 squats
10 sit-ups

Workout

5 x 5 Front squat @ 55 kg

10 Box jumps
10 Power snatches @ 35 kg
15 Box step-ups e.s. @ 35 kg (try to minimise rear foot assistance)

10:00 DB C&J, long cycle, alt. every 5 reps

10 Box jumps
5 Box hops e.s.

AM

G

4 x 3 Ring pull-ups: strict, hold for a count of five at the top and bottom.

 

PM

W
M

“Randy” (scaled)
30 x Power snatch @ 20kg (Rx: 34kg)
5:34

Notes:
Went light and tried to keep an eye on form. Worked on some technique drills before and after to try to “de-program” out any bad pattern setting during the WOD. On one hand it wasn’t fast enough to be really intense, or slow enough to be perfect. On the other hand, form wasn’t abhorrent and it wasn’t without sweat. Still, it feels like the best bet is to pick a stimulus and go for it.

+

G

3 Ring body rows: hold for a count of five at the top and bottom
10-count support on rings
x 5 rounds

 
Then:
5 x 3 Ring push-ups (Bulgarian)

Food

  • Oats w/WPI, almonds, pear [4/4/8]
  • Coffee
  • Pancake w maple syrup ~[0/4/0]
  • Kangaroo steak, apple, carrot, zucchini, almonds [4/3/4]
  • Tea
  • Home-made rye flatbread pizza: ham, egg, cheese, tomato, herbs + nuts[3/3/3]
  • PWO: Strawberry, WPI and LSA shake [2/1/4]
  • Tea
  • Fee’s chocolate muffin ~[0/4/0]

W
M
G

Workout
1 Power snatch
2 Overhead squats
2 Snatch balance
1 Hang power snatch
x5 @ 25kg
x5 @ 30kg

Then…
Row 300m
15 Push-ups
x 4

Time:

8:47.8

Row times:

0:58.4 / 1:04.7 / 1:03.4 / 1:00.4

Rest 5 min, then…
Row 2,000m

Time:

7:49.7

 

So…
Snatch complex was good fun. Really good to work on the snatch balance again. Solid until the last set.

Row/Pushup intervals were hard and fast. Last two sets of push-ups fractioned, but otherwise pretty good. Focussed on keeping intensity up and ‘getting comfortable with uncomfortable’. Remember that lactate is a friend.

Rowing a 2k after intervals is hard. Hard to keep focus, hard to keep technique, hard to keep the pace steady. The metres just seem to tick off so slowly. No PRs here today but good for the mind alone.

Food

  • Kanga bangers, almonds, peach, grapes [4]
  • Coffee
  • Chicken, avocado & salad wrap, almonds [4]
  • Coffee
  • Two eggs (boiled), almonds, peach [2]
  • Two rissoles, mini quiche, big salad [~4]
  • Cottage cheese, almonds, grapes [2]

W

Exercise Sets/Reps/Dist Weight/Time
Power Snatch 4 x 3 reps 25, 27.5, 30, 32 kg kg
BTN Push Jerk 0 reps 40, 42.5, 45, 50 kg
Back Squat 0 reps 50, 60, 65 kg
Broad Jump 4 x 5 reps 0 kg

 

Food

  • Muesli w/protein, strawberries & nuts [5]
  • Coffee
  • Plum
  • Chicken breast, slivered almonds, and cheese w roasted eggplant, zucchini and carrots
  • Peach, nuts, tuna
  • Steak and veggies w olive oil
  • Grapes, nuts, cottage cheese [2]

W

Exercise Sets/Reps/Dist Weight/Time
Row 1,000 m 0:04:57
Power Snatch 4 x 3 reps 20, 22.5, 25, 27.5 kg
Push Jerk 4 x 3 reps 37.5, 42.5, 45, 45 (Rx 50) kg
Back Squat 3 x 5 reps 40, 45, 50 kg
Press 1
1
1 x 3 reps
40
37.5
35 kg
Situps 3 x 5 reps 0 kg
Broad Jumps 3 x 5 reps 10 kg

 

So…
No so much fun without someone to train with (or as easy without someone to coach), but still interesting. I think the 1RM for push-jerk (75 kg) is beyond me. The back squats felt super easy. The jerks were heavy enough to make form challenging on the upper end of the scale (maybe some specific drills might help).

Food
I’m going to give this strict zone thing a chance for a couple of weeks, just to see what happens. You never know if you never go do you? After working out that you can’t just sub veggies for fruit by eye (insufficient carbs) I’m going to do my weigh and measure apprenticeship.

  • Muesli w/nuts and protien
  • Coffee
  • (Nut bar)
  • 110g chicken, apple, pineapple, 12 almonds
  • Chinese apple, 60g chicken, nuts
  • Beef tacos

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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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