SNATCH AND CONDITIONING

1/3


AM)

SKILL: 3 ROUNDS OF MAX STRICT MUSCLE UPS DIRECTLEY INTO MAX KIP MUSCLE UPS

STRENGTH: FIND A HEAVY 1RM SNATCH

WOD: 21-15-9
           -POWER SNATCH (95#)
           -CHEST TO BAR PULL UPS

PM)
           WOD 2: 2 ROUNDS:
              -RUN 1200M
              -REST 5 MINUTES
              -ROW 1000M
              -REST 5 MINUTES

Started today off a little different with some skill work. with the throwdown coming up and the games season just around the corner im putting a little more emphasis on my weaknesses. so we started off with the muscle up complex. i felt and did a lot better than i thought since i haven’t been spending much time on this skill. i went 4-6,3-6, and 2-5 with strict-kip muscle ups. i felt pretty good about it and it blew my shoulders and chest right back up from yesterdays bench press and pushups. next was the heavy snatch. i knew when 185# felt a little shaky on the catch that i wasn’t going to put up anything great but i stuck it out anyways. i hit 200,210 ans 220# pretty easy but was struggling on the catch on all three. i had a couple fails at 230# so i called it quits and attacked the metcon.  it always frustrating to lift well below your max, today i snatched 25#'s below my max, but i still feel it is beneficial. it let me feel the weight and work some technique on that lift. i know fresh i could pull 250# or better and ill be stoked whent hat day comes! the metcon was short and nasty, a pure grip destroyer! which is another element that needs work, i hit the 21 set unbroken on both the power snatches and the chest to bar pull ups. went 5,5,5 and 8,7 and the second set and 5,4-5,4 on the last set. i kept a pretty good pace and might have been able to do the 15 set in two bursts but i wasnt sure how my grip was going to hold up, i finished in 4:43

for the pm session we did an absolute lung bleeder. two all out 1200mish runs and two all out 1000m rows with a 5 minute rest breaking them up.  i liked this longer rest because it allowed me to give more of an all out effort. i did the runs in 4:43 and 5:04, and my rows in 3:35 and 3:33. again my back was slowing me down a  little on the runs due to tightness, but it was feeling much better than the previous weeks. my body is slowly starting to loosen up for these runs. i probably have the worst running technique possible and it doesn’t help my back stay loose, i thrash around a lot and run like im wrestling an alligator. just another element to improve on. big props to buddy hitchcock and travis mcroberts for hitting some big pr's today!. travis finally broke that 200# snatch mark with ease and actually landed a 205# snatch! and buddy stuck a 315# clean and jerk! pretty impressive especially for a 175# guy. nice works guys!

i get a lot of questions about my nutrition too, im not planning on posting my daily diet by any means but heres an example of a typical dinner for me:

6 egg white scramble with 1 yoke, mushrooms, red onion, diced jalapenos, kale and swish chard with 4 pieces of oranic bacon....bomb!