Snatch work + CFSP

17:00

Power snatch
3 - 3 - 3 - 3 - 3

Snatch balance
3 - 3 - 3 - 3 - 3

All sets @ 135#


Four rounds of the following with 2 min rest between bouts:

3 rounds of:
2 back squats 225#
4 burpees
8 power snatch 95#

Aggregate time: 20:41

Daily report

• Body: A little sore; good overall.
• Sleep: Enough.
• Nutrition: Not much, but good.
• Notes: Good session at CF St. Paul today. Really enjoy working out at such a well outfitted box and with a group instead of just myself.

Saturday testing

02:30

Warmup (Dynamic swings, jumprope, lunges/squats, burgner)

3 rounds for time:

6 power snatch - 135#

15 CTB chin ups

24 wall balls - 20# 10ft

8:27

Daily report

• Body: Very sore. Especially posterior chain i.e. calves, hammies, glutes.
• Sleep: Enough.
• Nutrition: Some sugar/starch at breakfast. So/so. Fitday.
• Notes: Poor effort on this one. Chin ups were broken much more than needed; the bar at the girl's campus is horrible. Better platforms, weights, and barbells but much, much worse chin up bar. No knurling or support. Pwr snatches/wall balls were fine.
• Cool link of the day: An interesting article -- Army of Fake Social Media Friends to Promote Propaganda

Power snatch, Ring dips

18:00

Warmup:

Row 500m

3 rounds
20 Double unders
1 Rope assent (15')

20 Box-jumps
50 Jumping Jacks
20 Push-ups
50 Mountain Climbers


21-15-9

Power snatch (115#)
Ring dips

For time: 9:04

Daily report

• Body: Rested. Underestimated the power of a couple of rest days.
• Sleep: Didn't sleep too well last night. Weird though, was still well rested today.
• Nutrition: 26 hour fast. Some junk before bed. Ready to get this honed down for good.
• Coaching notes: Really focusing on pulling under the 'third pull' of my Snatch form. Right now, my weakest link. Will snatch 200+ when I start pulling under the bar aggressively.
• Notes: Solid WOD. Should have been sub-9. Would have been if all snatch sets were unbroken. I broke with 5 reps left in second round. Ring dips were okay, need to start warming up with these.
• Cool link of the day: Denis Minin of Ukraine shows off a few incredible feats of strength. Wow

Power Snatch, Wallball, GH Situps

10:00 PM

Warmup -- Short stretch, jump rope

Today's Main Site WOD
(sub GHS for K2E)

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Glute-ham Situps

For time: 22: 51

Jump rope cooldown

Daily Report

• Body: Severe DOMS in calves. Probably will be this way for a couple more days.
• Sleep: Little. Late night, 8AM class. 1 hour nap. Need to make early bed time a habit.
• Nutrition: Spot on. Cooked in the dorms for the first time. Stir-fry was a success. Good to have that one in the arsenal.
• Coaching Notes: Power snatch was much more difficult that I anticipated. Very technical movement, found my form go awry from 15 onward. Should have warmed up with the good ole Burgener warmup but forgot to. First set was muscle snatches, but had to drop more as the WOD progressed. All broken except for last set, 9.
• Notes: Just a quick one tonight. My heart is warm from the stir-fry I just cooked for a couple of the guys in my hall. Will be putting the skillet to use much more often. Overall, good Monday.
• Cool link of the day: This german guy is a beast.