Snatchy Snatch Snatch / "Breathless"

A. Snatchy Snatch Snatch*

*Not the official name. But it should be, amiright?

1. Snatch Complex: Snatch DL, Snatch Shrug, Snatch high Pull, Snatch (bar, +20lbs, 40%,50%)
2. Snatch 60% x 3, 65% x 3, 70% x3x3 – build into with snatch with complex, focus on bar positioning and ending up on toes in full extension. Do not set bar down in between each rep, lower the bar so it is about 1 inch from floor (completing 3 reps not 3 singles). 

I did 95, 105 and 115. 

Uncles gave me a good tip on the snatch.  He said I could be opening my hips more.  I kept that in mind and noticed an immediate difference. 


B.  Metcon = “Breathless”
AMRAP in 12mins:
15 Burpees
35 Double Unders

Note to self: When doing a WOD that has double unders, ensure that your shorts are laced sufficiently tightly so they don't start falling down around your ass in the first fucking round, forcing you to drop the rope and waste precious seconds retying your shorts so that you preserve some shred of modesty.

Other than that, things went just swimmingly.  Meaning, I sucked wind like this one as much as I did when swimming* at Spring Fling.

*Fuck swimming, amiright? Fuck it in its ear.

In addition to the near self-pantsing, my first attempt at double unders also featured a couple of sets of five or less.  Somewhat less than efficient. 

In subsequent rounds, I did them in 20 and 15.  In the last one, though, I was trying to maximize my score, so I did 35 straight.  Not sure if that was smart, because I wanted to complete 15 burpees and get back on the rope, but I was pretty gassed.

No dice.  I only got to 12 burpees. 

Final score: 5 rounds + 12 burpees.

Oly Total / Petranek Fitness Test

A. Oly Total

Max one-rep snatch + max one-rep clean and jerk.

It's been a while since I went heavy on the snatch.  (Tee-hee)

As I warmed up, 135 felt pretty good.  155 didn't feel too bad, but 160 just wasn't happening today. 

Snatch: 155

On the clean and jerks, 205 felt like a real struggle.  I failed to clean 215 on my first attempt.  I got the clean on the second, but didn't even come close on the jerk. 

Clean and Jerk: 205

Oly Total: 360


B. Petranek Fitness Test

500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

I didn't know what my previous best on this was.  I knew it was probably 4:00 and change and I was sure that I wasn't getting any PRs today.  I finished the row in about 1:40, which is not bad, but then my legs protested loudly and repeatedly as I was doing the squats.  I ended up having to take breaks (SO MANY BREAKS).  

I felt like I was sluggish on the sit-ups.  Push-ups were done in sets of 12, 5 and 3.  I didn't pause too long on the breaks, but still, they were breaks. 

I did the ten pull-ups unbroken, but there was a lot of flailing and extra motion in my attempt to do this quickly.

Finished at 4:16.  Turns out that is a PR over my previous best of 4:23.

A Bucketful of Fail

Made it to another 6 a.m. class. 

A.Snatch Complex

Snatch push press + OHS + snatch balance, x2(reps) x3(sets), 65-75% of Snatch

I used 115, which falls nicely between 65 and 75 per cent of my max snatch of 165.   But it was probably too much for me to use today. 

First set - made it through until the snatch balance on the second rep. 

Second set - I think I dropped it on the overhead squat in the first rep. 

Third set - Completed

Fourth set - made it through until the snatch balance on the second rep. 

A bucketful of fail. 

I was a little pissed off about this right after it happened. Then I had to move on to the other parts of the WOD, so I didn't really think about it again until I was home in the shower.  I started to get mad again. 

Then I gave my head a shake and remembered that if I don't fail every now and then, then I'm probably not pushing myself as hard as I should.  It's actually probably a good thing that I failed. 

Hey you can just call me Little Johnny Brightside.

 

B. Weighted pull up 2-2-2-2

25-35-45-57.5(FAIL)

I was trying to break the 55lb PR I set recently.  I didn't have a lot of confidence, though, as 45 was a struggle.  I got one rep at 57.5, if you're feeling generous.  

C. “If Annie and Karen were sisters…”

AMRAP in 20mins:

30 Double-Unders

20 Situps

10 Wall Ball 20/14lb

  Not a lot of surprises on this one.  Because the reps in each exercise were pretty reasonable, there wasn't a lot of excessive resting.     

My DUs were fairly good.  I think there were only a couple of the rounds where I didn't do 30 straight, which is better than I would have expected.   

Sit-ups got tough.  Once that happened, I broke sets up into three-ish.   

Wall balls were done in sets of 10.   

Thanks to a strong push in the last round, I was able to finish my 10th round and get another five DUs in before the clock stopped. 

10 rounds plus five double unders 

  .

Snatch, 3/5 Nancy, Deadhang PLUs

A. Snatch
Hang Power Snatch 2-2-2-2 @~65%

Power Snatch 2-2-2 (as ~ 70,74,78%)

We didn't follow this exactly.  Did  95, 115, 125, 135, 145.


B. 3/5 Nancy
3 rounds NOT for time:

500M Row
15 Overhead Squats 105/70lbs (scale to 95/65 75/55 65/45 or empty barbell)

Done.  Did the OHS uninterrupted. 


C. Deadhang Pull-ups
2 x max reps (score by total reps), rest ~3 minutes between attempts (no bands, beginners do negatives for 2 sets of 5)

I did 12 and 6.