Sunday, January 13, 2013

Monday 1.14.13

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

58 comments:

  1. Is that 5 sets of 3 reps complex?

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    1. That's how I read it. We've done a complex like that before, it may have ended with an OHS though.

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  2. Band pull aparts? Someone give me the dummy explanation please haha

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    1. https://www.youtube.com/watch?v=zjwmS5cGnqA

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    2. http://lmgtfy.com/?q=band+pull+apart

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  3. This comment has been removed by the author.

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  4. Also, 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

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    1. I got the reebok oly's in a 12.5 and they're a little big. Is that fit the same?

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    2. I 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.

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    3. I think the new nano 2.0 fits tight. So go with the 12.

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  5. Good subs for Glute Ham raise? Banded or weighted good mornings? Reverse Hypers?

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  6. hehe 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!
    being a girl in a garage is fun! ;)

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  7. 1. 175# across

    2. 20 rounds.

    3. Done.
    Subbed weighted good mornings. Used BW.
    X12 band aparts.

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  8. 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?

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    1. Only complete rounds same as chief

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    2. Only complete rounds, but you start each cycle where you left off in the previous one. That's how I've always done it.

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    3. Only complete rounds, for each AMRAP, start at the cleans (snatches today).

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    4. Each round starts over with snatches

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  9. 1 - 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.

    2 - 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.

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  10. 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.
    2. 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!

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  11. Sub Par Performance to say the least...left with a sour taste in my mouth after that one.

    1) 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

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  12. Getting sick after a cruise and drunkedness all week. Took it easy, contimplated taking the day off.
    1. 60-70-74-74f-74kg
    2. 1 round of 5 sets....felt a lil dizzy. Moved on to not for time work
    3. Done

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  13. 1. 135, 135 (2F), 125 (SS-F), 125, 125 Pretty good considering my PR is 150.
    Using 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.

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  14. 1. Complex: 135# across
    2. 16 rounds. 4+3+3+3+3
    3 done!

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  15. 1). 135, 155, 165, 175, 175
    2). 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

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  16. 1) Stayed at 155 bc of tight shoulder
    2) 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

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  17. 1. 85#
    3. Done, purple band.

    PM session to follow at CF gym.

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  18. 185 stayed safe shoulder is still recovering

    Just shy of 20 rounds

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  19. 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
    2. loved this... very mental ... got 23 rounds 5-5-4-5-4... power snatches got starfishy for sure!
    3. later ;)

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  20. M/20/5'11"/165

    1. 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.

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  21. Quick question - do any of you use wrist straps for the snatch complex work?

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  22. I use wrist wraps for support because I'm a guitar player, but not lifting straps.

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  23. 1. 165
    2. 5,3,3,3,4 18 rounds
    3 completed

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  24. Shoulder tweaky in squat snatch so I modified snatch work.
    0TM 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



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  25. 1. 200

    2. 4+1,4,3+2,3,4

    Ripped hand....

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  26. 1 worked up to 175
    2 5,4,4,4,4
    3 yep

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  27. 1. 185*1, 175*4
    2. 5,5,4,4,4: 22rds
    3. Done

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  28. 1. 185*1, 175*4
    2. 5,5,4,4,4: 22rds
    3. Done

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  29. Complex 155x2, 160x2, 165x1
    WOD 5+4+4+3+4=20
    GHR n stuff done

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  30. 1-155 across
    2-5/4/4/4/4
    felt good all snatches unbroken
    3-did during warm ups

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  31. 1. 135 touch n go
    2. 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

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  32. 1. 165
    2. 4,4,4,4 only did 4 rnds
    3. Ghr 3x6

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  33. 1. 145 starting to feel some good technical improvement
    2. 3,3,3,3,3 @ 125
    3. Done

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  34. 1. 115

    2. 3,3,4,3,3+9

    3. Done. Ouch.

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  35. 1. Snatch Complex - 105

    2. The Chief's Snatch - 3+1, 4, 3, 3, 3+2

    3. 5 Rounds NOT for time - Complete

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  36. Back from Haiti. First workout of the day in 6 days
    Felt sluggish and unstable but glad to be hitting it
    135,145,155x4,165 (f)
    4,4,4,4,3. 19 rds
    Done

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  37. 1. 205 Really happy

    2. 5,5,5,4,5 24 rds

    3. Done! red band

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    1. 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#

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    2. Stupid 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)

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  38. 1) 145#
    2) 15 rds +6 snatches
    3)done

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