Snatch, Snatch, Just Snatch

Thursday 

I did my weightlifting program plus some skill work on the rings. 


Saturday

Started the morning off with Hudson. We did… 

Hang Power Snatch - 3 reps on the minute for 20 minutes 
I did multiple sets with all the weights below 
95, 115, 135, 145, 155, 165(f) 

Muscle Snatch 1-1-1-1-1 
135, 145, 155, 165, 175(f) 

Close Grip Snatch Balance + Overhead Squat 
Worked up to 205 
(stayed fairly light since I was not use to close grip) 

I should have had 165 on the hang power snatch but lost the grip on the third rep both times I attempted it. 

While he coached the class I did

Back Squat - Heavy Single 
315 

Snatch - Heavy Single 
195 

Clean and Jerk - Heavy Single 
265 

I did lots of sets working up, but those were the heaviest I got. 
After this we hit a Metcon that sucked. 

For Time: 
500 meter row 
21 Thrusters (135#)
500 meter row 
15 Thrusters (135#) 
500 meter row 
9 Thrusters (135#)

This was hard. Need to row more! 

That night I did some mobility work and threw in some accessory work that involved bench and barbell rows. 


Monday 

Front Squat - Heavy Single 
135, 185, 205, 225, 245, 265, 285 

Snatch - Heavy Single 
2 x 135, 155, 165, 175, 185, 1 x 195, 205, 215, 225(f)x3 

Snatch DL to Knee + DL Knee to Hip + Snatch Pull 
5 x 2+2+1 @ 225 

Back Squat - Heavy Single, Heavy Triple  
1 x 225, 265, 285, 305, 325, 335, 3 x 305, 315(f) 

Good Morning 3 x 5 @ 145 

Just missed 315 on squat. I've gotten that before and after hitting 300 for 7 the other day I feel like if I was fresh that would have been a solid lift. 

10 minute AMRAP 
50 Bar Facing Burpees 
30 Power Snatch (135#) 
10 Muscle Ups 
103 reps (1 + 13) 

This was about what I was hoping to get. Surprised a little considering I havnt done a lot of really high intensity workouts like this. 

C2B Pull Up Progression 
7 sets of 9, :60 rest between sets 

Hands are a little torn up, but a solid day of work. 

DM