Chris B.
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| Buttery Smooth |
Spend 20 minutes in warmup playing with muscle up and squat snatch technique(buttery smooth).
-some things I saw from the most efficient people doing muscle ups and squat snatches at the games (speal), was the way he popped back down from the top of the muscle up, it wasn't a slow lowering but a quick drop back into the next one. if you have muscle ups, practice this technique(after your shoulders are good and warm) without a false grip. If you struggle with muscle ups work on the portion of the movement you have the most trouble with ( cycling, transition, the dip...)
-watching a good squat snatch at the games i noticed that its not unlike a snatch when going for a 1rm where you pull yourself under the bar, good thing here is that it's not a max load, so dont waste energy trying to pull it up really hard, instead pull only enough to allow yourself to get under it, press up on the bar and be below parallel when you receive it- practice this with light-moderate weight(45-155),
-string together 5-10 reps and post a video if you can
Part 1.
OHS AMRAP at 135, 115, 95 ( 95, 80, 65 for women)
-1 attempt per weight, rest 3 minutes between sets
rest as needed(both done in the same session)
Part 2.
6 sets of the following:
in 90s row 250m and complete as many squat snatch as possible (95, 65)
- rest 90s between sets
-post number of reps for each load in part 1 and total number of reps in part 2
-all OHS done without a rack, no time restriction on part 1 for ohs, but bar cannot touch ground or upper body after it goes overhead
this was the most fun ive had doing a wod in a while. i made a video of me stringing 5 snatches in a row will try to post later.
ReplyDeleteohs 135x19 115x21 95x24
row and snatch
rnds 1,2,3,4(5 reps) 5&6(4 reps)
tried to do muscle up work shoulder was having nothing to do with it.
low back started to spasm a little about round 4.
i think im still feeling the deadlift from the other day just a little. other than that and my shoulder im good
Damn you beat me to it Kent.
ReplyDeleteAJ-Probably no surprise to you but I loved this workout. Here are my results, yes...I even did the metcon. 4th day in a row
Warm Up: Unbroken Full Snatch 95x3/115x3/138x3/145x4/155x5..f'n camera died
Overhead Squat triples: 161/185/207
Overhead Squat
135=23
115=25
95=24..puss
Rounds: 1=3/2=3+M/3=2+M/4=3/5=4/6=1
I'll mess with muscle ups tonight. By the way I scratched the squats from yesterday, that was crazy, almost blew out my MCL on a Snatch Balance. You know I keep my knee braces next to my Old Spice and Geritol...
Chris, hard to understand what you got on the rounds, what is +M?
ReplyDeleteAnd we know where you keep you're Geritol.
A miss- I know it doesn't count, but I was bucking for an A for effort, haha. Yeah, same place Kent keeps his Viagra
ReplyDeleteHA, how do you know where he keeps his viagra? You have to put on your reading glasses and help him find them one night?
ReplyDeleteYou see what you need to work on don't you? you got more reps on the ohs than kent but you werent able to get him on the Snatches
Need work on the lighter weight at higher reps and speed.
ReplyDeletewtf is this s*** posting your miss? Almost blew out your mcl? thats like sayin i almost got laid. either you did or you didnt! quit being a puss pawpaw!
ReplyDeletechris, good to see you're on here too. i'm gonna come outsnatch you one of these days except i'll be doing it one-handed since i still can't use a bar!
ReplyDeleteyeah he knows where i keep them aj in his wifes night stand haha. i forgot to tear the prescription label off the bottle. i coudnt do more because i rested only 5mins between part 1&2 and i was a little smoked coming off the rower.
ReplyDeletehttp://www.youtube.com/watch?v=5TPf8jCFayc
ReplyDeleteKent, looked smooth man, if 95lbs was tough after coming off the rower don't worry we will be spending lots of time on that motherfucker
ReplyDeletei was afraid thats what you would fuckin say..i think mine was a lot smoother than pawpaws..course he is a lot older than me
ReplyDeleteLeft my camera so I wasn't able to film the technique on snatch/MU. Stayed at 70# for the snatch.
ReplyDeleteAMRAP OHS
95# - 23
80# - 24
65# - 27
WOD - Somehow I managed to write everhting down wrong last night and did OHS instead of Squat Snatch. You'll see this kind of stuff happens w/me a lot. Oh well.
1. 9
2. 10
3. 10
4. 9
5. 10
6. 10
Think ive got the drop method down, with a slight push away from the rings to start a little moment for the next rep it felt really easy to string 7. worked up to 155 on the buttery smooth snatch, felt good and without sounding too cocky, looked good lol.
ReplyDeletepart 1. OHS 135(29) 115(31) 95(28??-dont know i just couldnt hold it up there anymore)
part 2. 8,6,5,5,5,6
First WOD here in Asscrackistan after a shit ton of travelling:
ReplyDeletePart 1: 135: 15, 115: 16, 95: 24
Part 2: 5, 3, 5, 3, 5, 5
Got caught messing w/ the rower on rnds 2 and 4.