Katie T.
1. Snatch Complex
5 sets of: Power Snatch + Hangs Squat Snatch + Squat Snatch - across
2. The Chief's Snatch
5 Rounds of:
AMRAP 3:
3 Power Snatches, 135/95
6 HR Push ups
9 Squats
1 min rest between rounds.
3. 5 Rounds NOT for time:
8 Glute Ham Raises
12-15 Band Pull a parts
Is that 5 sets of 3 reps complex?
ReplyDeleteThat's how I read it. We've done a complex like that before, it may have ended with an OHS though.
DeleteBand pull aparts? Someone give me the dummy explanation please haha
ReplyDeletehttps://www.youtube.com/watch?v=zjwmS5cGnqA
Deletehttp://lmgtfy.com/?q=band+pull+apart
DeleteThis comment has been removed by the author.
ReplyDeleteAlso, I'm ordering some reebok nano's. I wear a 13 in Nike free's. anybody have a sizing review on them? I don't trust the random reviews on the websites
ReplyDelete12.5 reebok
Delete^^^ half size down
DeleteI got the reebok oly's in a 12.5 and they're a little big. Is that fit the same?
DeleteI wear a 13 in the free's, had the free run 5.0. I forget which one to be exact, the most flexible running one, whatever that might be. Anywho, I have a 13 in the nanos. Fits perfect. Perhaps a 12.5 would fit a bit better, but the 13 is fine for me.
DeleteGood deal. Thanks guys
DeleteI think the new nano 2.0 fits tight. So go with the 12.
DeleteI mean 13
DeleteGood subs for Glute Ham raise? Banded or weighted good mornings? Reverse Hypers?
ReplyDeletehehe I can help u make one! u need a barbell loaded with body weight (@ least)... this will be to hold your feet in place... stack 1-2 plates in front of the barbell... this will be for your hips/thighs... place abmat or some other form of cushion on top...there ya go!
ReplyDeletebeing a girl in a garage is fun! ;)
1. 175# across
ReplyDelete2. 20 rounds.
3. Done.
Subbed weighted good mornings. Used BW.
X12 band aparts.
ok question on scoring this workout today... when I have done the chief... I only counted full rounds completed.. starting each amrap back at the cleans... is this right? or do u guys start each amrap where u left off?
ReplyDeleteOnly complete rounds same as chief
DeleteI counted complete rounds.
DeleteOnly complete rounds, but you start each cycle where you left off in the previous one. That's how I've always done it.
DeleteOnly complete rounds, for each AMRAP, start at the cleans (snatches today).
DeleteEach round starts over with snatches
Delete1 - Stayed at 135# for this. Wanted to test the shoulder but not go crazy. Did a big band pull-apart series on Saturday pre-WOD that seemed to help a ton.
ReplyDelete2 - 10 Rounds. 3+3+2+2. I got scalped by the Chief. I was babying the snatches big time, started to rip my thumb in cycle 2 (can't drop weights in the shed gym), and smashed myself in the junk in cycle 4 so hard that I almost puked...so skipped the last cycle.
3 - Did 3 rounds. I did band-assisted, limited ROM on the GHR's and did band face pulls because I don't have the skinny band for pull-aparts at home. Need to get one ASAP.
1. Complex with split snatch instead of squat worked up to 175 but felt slow and sloppy so went back to 135 for a few sets the did singles to 195.
ReplyDelete2. 20rounds did 4 across. Wimped out a bit in first 2-3 rounds trying not to overdo it on the shoulder
3. Scaled to 5 ghrs, 12-15 pull aparts
Didn't get enough sleep this weekend and ate like crap. Surprise surprise I felt sluggish!
Sub Par Performance to say the least...left with a sour taste in my mouth after that one.
ReplyDelete1) 165, missed 175 a solid 8 times, frustration to the max woulda been there all day if I didnt have work.
2)18 rounds...started from scratch every round 4,4,3,3,4
3) 12 pull aparts w black band doubled, 8 homeade GHDs x 5
Getting sick after a cruise and drunkedness all week. Took it easy, contimplated taking the day off.
ReplyDelete1. 60-70-74-74f-74kg
2. 1 round of 5 sets....felt a lil dizzy. Moved on to not for time work
3. Done
1. 135, 135 (2F), 125 (SS-F), 125, 125 Pretty good considering my PR is 150.
ReplyDeleteUsing the mirror is helping a lot (I hope this isn't a terrible idea) because I can see when I need to dip under the bar.
2. 2+6PU, 2+6PU, 2+6PU, 3, 3
3. 8 GHR with makeshift device. 10-12 pull a parts with green.
Great WOD, snatch is getting better, I'm tired.
1. Complex: 135# across
ReplyDelete2. 16 rounds. 4+3+3+3+3
3 done!
1). 135, 155, 165, 175, 175
ReplyDelete2). 5, 4, 4, 4, 4
3). Done
I did mobility yesterday and it it helped, but I could use a mobility week. I feel a lot stronger but also a lot "bigger", but where I felt limited by strength before now I feel like it's flexibility holding me back. Balancing act I guess or I just need to be more mindful of making time for it
1) Stayed at 155 bc of tight shoulder
ReplyDelete2) 21: 5-4-4-4-4
Word of advice on this- set your back on the snatches and remember your form on air squats. My lower back locked up and it really slowed me down. Form was probably a little sloppy early on bc I wasn't focused.
3) later
1. 85#
ReplyDelete3. Done, purple band.
PM session to follow at CF gym.
185 stayed safe shoulder is still recovering
ReplyDeleteJust shy of 20 rounds
1. glad I'm not the only one with wonky shoulders! feeling very tight in traps/shoulders/lats... mobilized 3 times today ... stayed @ 110 across on complex ... feeling like my arms are slow
ReplyDelete2. loved this... very mental ... got 23 rounds 5-5-4-5-4... power snatches got starfishy for sure!
3. later ;)
M/20/5'11"/165
ReplyDelete1. 175# across, dropped every rep
2. Didn't count rounds... but that was a damn good time! Very happy with how it went.
3. Skipped.
1) 145
ReplyDelete2) 4+14, 3+9, 3+3, 3, 3+5
Quick question - do any of you use wrist straps for the snatch complex work?
ReplyDeleteI use wrist wraps for support because I'm a guitar player, but not lifting straps.
ReplyDelete1. 165
ReplyDelete2. 5,3,3,3,4 18 rounds
3 completed
1. 175
ReplyDelete2. 18 rounds
Shoulder tweaky in squat snatch so I modified snatch work.
ReplyDelete0TM x 15:
Min 1-5: power snatch 185# x 1 OTM
Min 5-10: power snatch 165# x 1 every 30sec
Min 10-15: power snatch 145# x 1 every 15sec
2. "the chiefs snatch"
6/5/4/4/4= 23rds
3. Done
1. 200
ReplyDelete2. 4+1,4,3+2,3,4
Ripped hand....
1 worked up to 175
ReplyDelete2 5,4,4,4,4
3 yep
1. 185*1, 175*4
ReplyDelete2. 5,5,4,4,4: 22rds
3. Done
1. 185*1, 175*4
ReplyDelete2. 5,5,4,4,4: 22rds
3. Done
Complex 155x2, 160x2, 165x1
ReplyDeleteWOD 5+4+4+3+4=20
GHR n stuff done
1-155 across
ReplyDelete2-5/4/4/4/4
felt good all snatches unbroken
3-did during warm ups
1. 135 touch n go
ReplyDelete2. 4-4-4-3-3 = 18 rnds snatches popping today thanks EC
3. makeshift GHR x8, 12 band pull aparts 5 rnds tried out some good mornings at bodyweight - seemed to hit more my back and butt than the GHRs
1. 165
ReplyDelete2. 4,4,4,4 only did 4 rnds
3. Ghr 3x6
1) 155
ReplyDelete2) 20
3) dun
1. 145 starting to feel some good technical improvement
ReplyDelete2. 3,3,3,3,3 @ 125
3. Done
1. 115
ReplyDelete2. 3,3,4,3,3+9
3. Done. Ouch.
1. Snatch Complex - 105
ReplyDelete2. The Chief's Snatch - 3+1, 4, 3, 3, 3+2
3. 5 Rounds NOT for time - Complete
Back from Haiti. First workout of the day in 6 days
ReplyDeleteFelt sluggish and unstable but glad to be hitting it
135,145,155x4,165 (f)
4,4,4,4,3. 19 rds
Done
1. 205 Really happy
ReplyDelete2. 5,5,5,4,5 24 rds
3. Done! red band
Added to #1 while waiting for Tanya to finish up did 10min OTM 205 sq sn Finshed with one more sq snatch and hit 225#
DeleteStupid Me oops I did not do Snatch complex across I worked up and hit 205# as my final set. 135/145/165/185/205 ( I wish I could hit 205# across)
Delete1) 145#
ReplyDelete2) 15 rds +6 snatches
3)done