Saturday 18.4: Snatch, 30min amrap

Saturday. 3-position snatches (max 50kg). Metcon, 30min amrap of: 400m row, 2rds of Cindy. Result, 8rds + 100m row.

Home sweet home. I went back to the old gym because there was a lot of seminars and lectures at the new place so I suppose there's gonna be tons of people and no room for workout. Today's agenda was snatches and then a steal from Pat Sherwood. Long workout as I like to have one on weekends. It was a killer one huh huh.

Snatch.

• 3-position snatches
• High hang
• Mid-thigh
• Floor
• Weights @ 40, 45, 50, 50, 50, 50kg

There was plenty of time today to whatever so I got a chance to do snatch work and then a long workout afterwards. There are many ways to practice snatches. This time it was a 3-position snatch drill. That means 3 snatches without letting go of the barbell between reps. Starting from the pocket, 2nd lift was from mid-thigh and the 3rd one from the floor.

I felt pretty good about these snatches. As you see, there's a lot of technical issues still. And there is probably be those for a long time but the development is what I'm interested in. This movement has gone to a better direction this year. Why is that? Because I've practiced it. Surprise surprise. And mobility seems to get better all the time.

On some of the reps I had issues getting below parallel but mostly that didn't cause any problems. Warm-up was long and thus it enabled better mobility and better movement mechanics. It was very encouraging that the weight itself wasn't heavy. Felt quite comfortable in general today with this movement. Purpose was not to go as heavy as possible.

Snatches

Metcton. Result, 8 rounds + 100m row

• 30min amrap of:
• 400m row
• 2 rounds of Cindy (1 round is 5 pull-ups, 10 push-ups, 15 squats)

I saw this at Pat Sherwood's Insta page and first instinct was that this doesn't look that bad. Then after 5 seconds I also realized hey c'mon this is Pat's page. These are never easy. Thinking about it up closely rowing / running makes each workout suck big time. This was actually originally running instead of rowing but there was no possibility for that today. Didn't wanna run on a treadmill.

Cindy is a 20min amrap of 5 pull-ups, 10 push-ups and 15 air squats. Pat has ingeniously added rounds of Cindy on workouts from time to time. There is some twist that those bodyweight reps bring to a workout. The purpose of this workout was not go all out from the very first second. It was gonna be a long one, and a miserable one.

This got ugly at around 10 minutes. Got to say I was in deep waters at this point. Luckily there was one training partner to talk me up. Small words in correct place can have a huge influence. I decided to ignore the voices in my head, close my eyes and keep moving forward. After some time the workout was over. This was mentally challenging wod for sure.

Rowing wasn't even the worst part. My guess was that it's gonna be as miserable as it can get. Somehow it was the bodyweight work between row sets. I suppose running outdoors could have been even nastier. Go figure. It was something between 3-4 minutes per round. Rowing was 1.50+ pretty much all the time. Unbroken on Cindy's. There was a total of 3.300m row, 80 pull-ups, 160 push-ups and 240 squats.

Tuesday 10.2: Snatch, Thrusters, T2b

Tuesday. Snatch work, 3-position squat snatch (max 55kg). Metcon, 5rds of: 12 thrusters (40kg), 12 t2b. Time, 7.13.

We were heading to the theater in the evening with Pauliina and a friend couple so I had to rush a little to get a good session in the books. By the way, it was funny as hell at the theater! Those usually are =) Anyway, snatch work was the main element and had there been more time, squats would have been a part of this session too. Instead, a metcon of thrusters and t2b's were part of it. Awesome metcon!

Snatch.

• 3-position snatch (high hang, mid thigh, above knee
• Weights: 40, 45, 50, 50, 50, 52.5, 55kg

Damn I was good at this today! A bit cocky but these felt great. I'm very proud of how I was able to perform. Some time ago this position of being in a deep squat on snatch / ohs was a distant dream of mine so hitting it regularly on snatch or snatch balance definitely improves my confidence on this position.

This time I wanted to pull from somewhere than just high hang. That's been my thing if I have done snatches lately. It turned out to be 3-position snatches, meaning I pulled from different starting positions. First one was high hang, the second a little lower and the third one from just above the knee. All reps ending in full squat snatch. I got to 55kg on this one and then it was time to move on. The biggest thing was that I received these in the deepest position possible for me. And I stayed there to stabilize after each rep to gain confidence in the position.

Metcon. Time, 7.13

• 5 rounds of:
• 12 thrusters, 40kg
• 12 toes-to-bar

It looks so much easier on paper. First round was deceptive. It was easy, second one put breathing high and from third round on it was a mental battle. I wanted to get the bar work done unbroken and I did exactly that. Game plan was not to drop the bar at any time and then work the t2b's by feeling. It's not that bad to come down from the pull-up bar because you jump back there right away if you want to. But dropping the barbell is always a waste of time.

I think those t2b's were unbroken for 3 rounds, then the 4th round was 7-5 or 8-4, and the last set something like 4's and 2's. Not quite sure how it went, the world started to go around in my head at that time. This was a great workout and my quads were killing me in the end. Thrusters were painful in the last 2 rounds, the last reps on those sets were pure grinding.