A Dose of something different

  • June 5, 2013
  • By :
Extend - then pull yourself under
Extend – then pull yourself under ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย  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)

16 Comments

  • Andrea

    06/06/2013 @ 12:06 am

    25:30 games

  • Andrea

    06/06/2013 @ 12:06 am

    25:30 games

  • Melberg

    06/05/2013 @ 10:42 pm

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

  • Melberg

    06/05/2013 @ 10:42 pm

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

  • McGuire

    06/05/2013 @ 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

  • McGuire

    06/05/2013 @ 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

  • Kara

    06/05/2013 @ 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!

  • Kara

    06/05/2013 @ 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!

  • Petra

    06/05/2013 @ 3:07 pm

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

  • Petra

    06/05/2013 @ 3:07 pm

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

  • Kenny "F'n" Powers

    06/05/2013 @ 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!

  • Kenny "F'n" Powers

    06/05/2013 @ 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!

  • dudley

    06/05/2013 @ 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!

  • dudley

    06/05/2013 @ 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!

  • Biscoe

    06/05/2013 @ 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

  • Biscoe

    06/05/2013 @ 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

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