A Dose of something different

Jun 5th, 2013

Category: Competitor

A Dose of something different

Extend - then pull yourself under

Extend – then pull yourself under                                Get Tall then Get Small

Warm Up
2x through
10 barbell snatch balances
10 deadhang pull-ups
10 squat snatches
10 strict toes to bar

Partner shoulder stretch

Oly
Snatch Balance
2-2-2-2

Strength
Back Rack Press (Snatch Grip, Strict Press)
3-3-3-3
*You should feel a strong activation in the upper back*

WOD
3 Rounds
800 run
20 Chest to Bar Pull-ups
10 Squat Snatches
Rest 3 minutes

Games-(135,95)
Regional- 115,80)
Open- (95,65)

DISCUSSION 16 Comments

  1. Andrea 06/06/2013 at 12:06 am

    25:30 games

  2. Andrea 06/06/2013 at 12:06 am

    25:30 games

  3. Melberg 06/05/2013 at 10:42 pm

    Snatch balance: 175*2 195(failed) miserably
    WOD: 34:20 games

  4. Melberg 06/05/2013 at 10:42 pm

    Snatch balance: 175*2 195(failed) miserably
    WOD: 34:20 games

  5. McGuire 06/05/2013 at 8:46 pm

    Warm up: check
    I did snatch work instead of the strength. I just worked with 115# and 135# and practiced form.
    Wod: 31:09 @ reg

  6. McGuire 06/05/2013 at 8:46 pm

    Warm up: check
    I did snatch work instead of the strength. I just worked with 115# and 135# and practiced form.
    Wod: 31:09 @ reg

  7. Kara 06/05/2013 at 4:36 pm

    Warm up- done
    Oly: 85#
    Back rack press: 85#
    Wod: 32:15 open did regular pull ups, C2B were not happening. Squat snatches were very hard to
    String together. I need 30 sec to set up and think about how to do it right each time. Yikes!

  8. Kara 06/05/2013 at 4:36 pm

    Warm up- done
    Oly: 85#
    Back rack press: 85#
    Wod: 32:15 open did regular pull ups, C2B were not happening. Squat snatches were very hard to
    String together. I need 30 sec to set up and think about how to do it right each time. Yikes!

  9. Petra 06/05/2013 at 3:07 pm

    Warm-up & stretching: Done
    Oly: 80#
    Strength: 70#
    WOD: 29:43 @ open. CTB felt good! Squat snatches are still a nightmare.

  10. Petra 06/05/2013 at 3:07 pm

    Warm-up & stretching: Done
    Oly: 80#
    Strength: 70#
    WOD: 29:43 @ open. CTB felt good! Squat snatches are still a nightmare.

  11. Kenny "F'n" Powers 06/05/2013 at 2:08 pm

    Worked with Dud on the SB got to 135 x2. Started off feeling like shit but last round was good. No press.
    WOD: 32 flat….Squat snatches were horrific first and second round but last was ok. Weird. Legs are trash.

    Had my first massage from Natalie last night…If anyone has been thinking about it, do it. Completely worth going through the pain. Getting another in two weeks. Forward progress!

  12. Kenny "F'n" Powers 06/05/2013 at 2:08 pm

    Worked with Dud on the SB got to 135 x2. Started off feeling like shit but last round was good. No press.
    WOD: 32 flat….Squat snatches were horrific first and second round but last was ok. Weird. Legs are trash.

    Had my first massage from Natalie last night…If anyone has been thinking about it, do it. Completely worth going through the pain. Getting another in two weeks. Forward progress!

  13. dudley 06/05/2013 at 1:46 pm

    SB: 155×1-did this twice and lost the second rep at the bottom both times. would have gone higher if I got second rep.
    Didn’t have time to do press.
    WOD: 28:42 regional. First round of snatches were awful, was able to link 2-3 at a time last two rounds. Legs are in rough shape from this week!

  14. dudley 06/05/2013 at 1:46 pm

    SB: 155×1-did this twice and lost the second rep at the bottom both times. would have gone higher if I got second rep.
    Didn’t have time to do press.
    WOD: 28:42 regional. First round of snatches were awful, was able to link 2-3 at a time last two rounds. Legs are in rough shape from this week!

  15. Biscoe 06/05/2013 at 12:56 pm

    Warm-up: Check
    Oly: 135#
    Strength: 75# – had to move through this because we running short on time..never realized how unflexible my shoulders were though.. jeesh
    WOD: 32:43 – again shoulders and everything seemed extra tight today.. run felt good outside though

  16. Biscoe 06/05/2013 at 12:56 pm

    Warm-up: Check
    Oly: 135#
    Strength: 75# – had to move through this because we running short on time..never realized how unflexible my shoulders were though.. jeesh
    WOD: 32:43 – again shoulders and everything seemed extra tight today.. run felt good outside though