September 11th, 2012

Workout of the Day

A.  Take 10-15 minutes to build to a heavy Snatch

(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

B.  Take 10-15 minutes to build to a heavy Bench Press

(same thing here – heavy is based on how you are feeling today – not on what you think your max load should be)

C.  For 20 minutes, perform the following movements every odd and even minute:

Even Minutes: Power Snatch x 3 reps @ 70-75% of today’s 1-RM

Odd Minutes: Bench Press x 3 reps @ 75-80% of today’s 1-RM

A. 165 lbs (PR is 185)

Felt a little sluggish and failed a couple of times on 165.  I was not pulling under the bar enough/fast enough today.  Dropped back down to 155 and focused on technique and then came back up to 165 and got it.

B. 265 lbs.

C. 125 (75%) Power snatch x3 , 215 (80%) bench press x3

Focused on full extension and pulling myself under the bar on the power snatches.  Felt good to work the power snatch outside a metcon.  Been awhile for me.

Pre-WOD

Snatch assistance medley

Post-WOD

3x3 Snatch Push Presses w/115

Starting low and then adding each week.