Monday, November 9, 2015

Monday 9.11: Snatch, Squat, 12min amrap

Monday. Snatch singles (up to 66kg). Back squat singles, emom x 10min (130-135kg). Metcon, 12min amrap of: 5 thruster (50kg), 10 pistols, 15 pull-ups. Result, 163 reps.

After a more easy going weekend it was time to go heavier. Snatches to improve olympic lifts, squats to get the legs stronger, and then the real workout of the day arrived in the form of thrusters and bodyweight movements for time.


  • Every minute on the minute x 10min: snatch
  • 1-2min: 55kg
  • 3-6min: 57kg
  • 7-8min: 59kg
  • 9-10min: 61kg
  • Exra snatches at 64, 66kg. Fails at 68kg
It was a mind blowing discovery to work on snatch high pulls. That has enabled me to keep the barbell closer to body. Today it helped as well. I took couple of pulls in the beginning just to remind how it's done.

Then I put the clock running and took snatch singles. It was easy pace, just singles per minute as the focus was to get good reps in the books. This movement is slowly getting better session by session. Today I was able to lift rather heavy. Yes, these are baby weights for most people but for some reason this movement is difficult for me. My clean PR is 116kg, and squat is around 150kg so everything says I should be snatching something close to 90-100kg but it's not even close. I'll try to improve the technique, and get more comfortable with bigger weights.

It's been ages since I took 66kg up in snatch. That was a spectacular feeling. 68kg was as high as it  should be. For some reason I hesitated to go under the barbell. There was no reason for that.

Metcon's round times


  • Every minute on the minute x 10min: back squat
  • 1-5min: 130kg
  • 6-10min: 135kg

Right after snatches it was squat singles. First 5 minutes were at 130kg, and the latter half at 135kg. After all these were more on the comfort zone. Doing them every minute on the minute had its own flavor.

Metcon. Result, 163 reps

  • 12min amrap of:
  • 5 thrusters, 50kg
  • 10 pistol squats
  • 15 pull-ups

This was not the most pleasant idea to hit it but I had decided to go after this one no matter what. Thrusters and pull-ups are quite nasty combination. Throw in some pistol squats and it's going to next level. In addition, these were 50kg thrusters which feel like a lot heavier than 40kg thrusters which is the traditional thruster weight.

Thrusters put the breathing heavy but those were surprisingly easy to handle. Well, easy is not the correct word. They felt heavy in the metcon but there was no doubt of hitting them unbroken. Pistols were mostly unbroken. Towards the end they were 6 reps in a row, then a break and 4 more reps completed.

Pull-ups were unbroken in the first 2 rounds. Then I cut them to maybe something like this: 10-5, 9-6, and 8-4-3. Had to take some breaks between the attempts and movements, and my round times grew longer by the round. That was expectable, especially as there were 15 pull-ups every round. I knew it's gonna be ub in the beginning, and some breaking down towards the end. This was one hell of a workout. Very good one!

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