Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats
Build to today’s heaviest snatch balance + 3 overhead squats.
B.
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters
A. Bryan – 75#, 75#, 95#, 95#, 105#, 105#.
B. Bryan – 9:59.
A. 165#
B. 13:35 Rx
A. Worked up to 100# and was happy about that because my snatch balance has always been a weakness.
B. 5:50 modified the power snatches to high hang power with 55# to drill technique. I have a problem keeping my feet on the ground and right now high hang with low weight is the only way I can keep from jumping off the ground. Was a little mad at myself because I stopped and rested for a few seconds on the last 200 m of the run. Oh well, next metcon will be better!
A. 65/75/85/95/100/105
B. 6:33 RxD
A. 95/115/135/145/155/160 (PR – I think this around 15# better than last time, need to check)
B. 13:20 Rx – fun!
A. Still just working the OH Squat to get better wide-grip stability so 4 OHS every 2 minutes for 12 minutes: 135, 145, 155, 165, 175, 185 (f)
B. Decided to give the lighter power snatches a go; Rx: 7:24.
Great work today Kyle! Good call on the OHS work. Definitely want to be solid in our OH position before we do such a dynamic movement like a snatch balance. 🙂
After the tweak in my back and infection on my leg it’s been quite the week. Made up yesterday’s wod:
1000m row
3 rounds
30 DU
20 KBS 70#
10 strict HSPU
12:28
Good wod to come back to.
Welcome back! Hopefully everything is on the mend. 🙂
A. 115/125/135/145/155/175
Should have started heavier. Had more in the tank.
B. 7:38 RX
Now you know – that was a hard one to judge since we don’t do a lot of snatch balance. Nice work though!
After much mobility work over the last few weeks, today was the first time i’ve been able to overhead squat with proper form, so I did overhead squats with PVC then a bar and then did some snatch balance work with the bar.
B. #95. 12:10
Not the greatest numbers today, but very happy and excited with the progress for overhead squats and snatch balance.
That is super exciting news on the OHS gains! Check out this awesome website for mobility ideas and how to incorporate them into your routine. http://www.nationalfitnessholidays.com
Worked out in the morning rather than afternoon today. Hard to get warmed up.
A. 95, 115, 135, 155, 175, 185. Didn’t make the last rep of 185. Mobility issue.
B. 6:10. Not fun haha
Dude! You crushed B!
WOW! Super speedy on part B! Keep working on that mobility.. it will pay off in those snatch balances!
What are your biggest problem areas as far as mobility?
I think it’s a lot of left hip and hamstring mobility. Used to play collegiate football and suffered an ACL and MCL tear. My leg has never been the same since. I’m not sure if I have total control of my entire hamstring yet. Can’t get full flexion and it’s been years since the surgery
Those things definitely take a lot of time and persistence. Keep working mobility and activation exercises for your glutes.
Question: I’m tossing around the idea of adding in some of the supplemental work from the competition side. Would it be best to use what is listed on the same day as what I’m doing here, or would it be better to search through the comp blog and find supplemental work to focus on my weak areas?
You can pick and choose if you want but that means more work for you. I’m certain you’ll get a good mix of what you know you need and maybe find some other needs if you just follow what’s posted each day. You identified posterior chain as an area and they definitely do a lot of that! Excited you’re giving it a try – let me know how it goes!
Thanks Michelle. I can use improvement in all areas that’s for sure! I’ll post my progress:)
Note that this week was a testing week for Comp so there might not have been much “regular” supplemental work but it should look more normal next week.
I was checking it out and was thinking that may beven the case. I figure if I want to add some sup work in on a day that itshe not listed, I’ll just search 🙂
A. 75/85/95/105/105/105 (Max Power Snatch is 105#)
B. 7:23 RX
Extra: Made up back squat from this week and hit 250# (15#PR)
Great job today! A PR and a super speedy Part B!
Such a successful training day! Great job!!
Thank you!!!!
A. 135/145/155/165/175/185
B. 7:16 as Rx’d
*Kept it conservative on A as it’s the first time in 2+ years I’ve done any snatch balance. I feel confident that I had another 30-40 lbs today but Im staying patient. Part B was right up my alley. I went unbroken on everything except 2nd round of snatches (6+3). If done again I would definitely commit to unbroken reps throughout.
Thanks for the programming and coaching Invictus 🙂
Chad
Awesome work, Chad! Crushed it!
A: #45, 65, 65, 75, 75. Never done these before, felt good, focused on finding a solid hand position, and keeping everything tight!
B: 8:17, PS #65, very ugly form 😉
Set #6, #80
Nice work on the snatch balance! If you find that you start to lose form with snatches while doing them for time, you might consider taking them from the hang instead which usually takes the ugliest portion out of the equation. 🙂
Great work today Leslie! I agree with Michele, try working from the hang for a bit to give yourself a bit more practice on your hip extension. Once you get more comfortable there you can work through your transition off of the floor. It’s just a big puzzle 🙂 Gotta work on it piece by piece..
A: first time I’ve ever done snatch balances with more than 35# for a warm up. I worked up to 80 and that is an ohs PR for me!
B: did with 65# (not quite comfortable with snatches yet) and 24″ box jump 8:07
Double whoot for the PR stars!
Awesome Amber! Such a solid day of training for you! Keep up the great work and those snatches will start to feel a bit more comfortable. 🙂
A: 100/110/120/130/135/135#
B: 8:57 @ 75#
Yesterday was heavy back squat , today more work for the legs and gluteus 😛
Squat every day! Squat! Squat! Squat!
A – worked up to 115lb , snatch balance isnt something i’m comfortable with yet , added extra for the last 3 sets of overhead squats taking it up to 135lb
B- 7:45 rx , broke up the snatches into sets of 3 touch n go box jumps unbroken
body feels a bit broken lately so not really up with the programme recently
Awesome job adding some additional snatch balance work Patrick! If you are feeling a little broken lately, feel free to take the weekend off from training and recover. Try getting some extra sleep, make sure you are taking your fish oil, and maybe try getting some body work like a massage. Your body is trying to tell you something and you should give it what it is asking for so you can continue to do what you love. Thanks so much for being a part of our community and I look forward to many more of your posts in the… Read more »
i’ve not done much this last two weeks because of it , been working solid since christmas with the occasional long weekend , i need a holiday , and thats happening very soon , just lots of rowing to keep the body ticking over now ,
A) 95/105/115/125/135/145 no misses at all today!
B) 11:28 RX that one was a lot of fun!
Great consistency with those Snatch Balances and OHS Frank! Keep up the hard work and enthusiasm
A. 115/125/135/140/145/150. Maybe should have gone heavier, but hadn’t done snatch balances in months so wanted to be safe/smooth.
B. 9:05 Rx that was a SLOOOWWWW 600. 30″ jumps makes a big difference
We don’t do snatch balances very often so it’s totally fine that you stayed a bit lighter to feel it out. Great job on the metcon! 30″ definitely changes things a bit 🙂
andI always step down from that height… I need my achilles to last a long time.
A. Used 75lb on all sets to work on the form.
B. 6:33 – used 95lb and went unbroken on all. Edit….completely missed the 30″ box jumps….I used 24″.
Still a good workout. 🙂
Great time on that workout Greg! You were really moving through those snatches and box jumps