Wednesday 10.12: Snatch, Snatch press, Ohs, Burpees

Wednesday. Snatch, emom x 8min: 2 hang squat snatch @ 50kg. Snatch grip press 3-3-3 (max 70kg). Metcon, 5rds of: 10 ohs (42.5kg), 10 lateral burpees. Time, 8.12.

Went to work later in the afternoon so I had plenty of time to hit a session in the morning. I stepped at the gym 9.00, and took long warm-up to get ready for this snatch session. I'll continue to focus on snatch to improve on my mobility, and it's paying off. I took some accessory work in the form of snatch press triples. Last element was overhead squat and burpee combo, great one!

Snatch.

• Every minute on the minute x 8 min
• 2 hang squat snatch, 50kg

First I did classic Burgener warm-up stuff with pvc pipe and empty barbell. Then added some light weight on the barbell before starting the actual snatch workout. On these days that I don't have to rush anywhere I definitely take advantage of the time window. I'll prepare my body for 30-60 minutes before hitting it seriously. And I'm sure my body will thank me for that.

First set was on the light side. Second was a disaster with a failed rep on the first rep, and the replacing reps weren't beautiful either. Third set was okay effort and the path was much better than before. Fourth set was the best by far. Both lifts were decent and got to a deeper squat. Next minute effort was pretty much like the the 4th set. Actually the rest of the sets were somewhat similar. There was one shaky lift on the last set but the latter one was a good one. And by good ones I mean good ones for me.

I'm gonna continue to smash snatch in the near future, getting more comfortable in overhead squat position. This is a clean weakness and needs to be corrected.

Snatch emom

Barbell.

• Snatch grip push press behind the neck 3-3-3 (60, 65, 70kg)

When I was doing those sets of snatch press it felt all the time like it's well under control. On the video the first set seems a bit wobbly for some reason. The reason why this was part of today's training session was because I want to get stronger on the overhead position with snatch grip. Eventually this will absolutely transfer into snatch with some level.

Snatch presses

Sets were okay, no problems at all in the presses. Three triples with increasing weight, up to 70kg for max set. I did 85kg press last week when I went to max lift on the overhead squat.

Mobility

Metcon. Time, 8.12

• 5 rounds of:
• 10 overhead squat, 42.5kg
• 10 lateral burpee

I reckoned this might be a fun little shoulder pain. And it was. Combination of ohs and burpees made muscles hurt. Again, ohs position is something that needs to be made better. So you'll probably see these in metcons too in the future. Weight was set at the classic 95lbs which converts to 42.5kg. Better do it this way so for example Nancy is similar weight and not a pound more.

This was no surprise that it hurt in my shoulders and legs. Both elements started to get tougher. I had to pace myself steadily because gassing in the beginning is not my thing. So round times were quite stable and that's the reason I was able to keep the man moving. First and last rounds were the fastest, actually the last one was the fastest. It was kinda like the last sprint to the finish line. There's nothing you have to hold back at that point.

Metcon

This was a great training day. My confidence on the snatch scene is getting better. Gotta work on that good base before hitting "heavy" weights. Plus a good old metcon always makes a man happy =)