Snatch complex

 1700

5 sets:

Power Snatch x 1

Snatch Balance x 2

OHS x 3

Hang Squat Snatch x 2

rest 3 min - weight must go up per set

+

Dips - 2-3 wtd; rest 20 sec

Chin Ups - 2-3 wtd; rest 3 min x 3

(wtd = weighted; last set toughest set)

For loads: 135, 145, 155 (Fail HSS#2), 155, 165 (Fail HSS#1)

Dips/Chins: All sets w/ 2 weight vests ~ 45 lbs

Daily report

• Body: Sore.
• Sleep: Not enough. Very tired.
• Nutrition: Okay.
• Notes: Last two hang squat snatches were a grind. Probably should have started with lighter than 135 and worked up to 155 slower. Good effort all around.

Snatch + skill work

12:00

1RM Snatch
135x3, 145x3, 155x2, 165, 175, 185, 205(F)

4 RFT
3 muscle-ups
6 hspu
9 burpee box jumps (24")
12 pistols

For time: 14:05

REST 6 HOURS

Swimming:
Front crawl -- 30 minutes
For distance: ~1250

Daily report

• Body: Sore.
• Sleep: Slow to wake up, stayed up late. 6 hours.
• Nutrition: Too many nuts, too big of a dinner. Still paleo; no grain.
• Notes: Pure 185, but have more in the wheelhouse. Skill work was difficult. Muscle ups were difficult; felt week out of the bottom. Burpees and pistols were smooth all 4 rounds.
• Cool link of the day: How moral are you?

PM Snatch Work

17:30

Warmup (Squats, dynamic arm/leg swings, sampson, burgner)

A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec

B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30

+

for time:

5 squat snatch

20 double unders

4 squat snatch

20 double unders

3 squat snatch

20 double unders

2 squat snatch

20 double unders

1 squat snatch

20 double unders

(use 60% of max snatch - full effort in this one)

For loads:

A: 135

B: 225 snatch pull

For load/time

115/4:18

Daily report 

• Body: Fine. Not as sore as expected. AM run probably helped with that.
• Sleep: No nap. Hopefully early bed.
• Nutrition: Rather large lunch and dinner. Was quite hungry today. Stayed pretty healthy; some breads.
• Notes: Good snatch work today. First time doing snatch pulls... couldn't really figure them out. And probably should have gone a little lighter on the muscle snatches to start. 135 was a bit heavy, even though I'm strong enough for more weight. Confusing, I know.. but I should have started lighter and worked to heavier. Metcon was great, one of my favorites.
• Cool link of the day: Here is a pretty interesting Atlantic article about the Secret Service. Very cool stuff, I'd be eager to have an experience like like this myself. 

Snatches

Warm-up:
Burgener warm-up

Snatch from hip (BB or PVC)
Snatch from knee (BB or PVC)

Snatch
2-2-2-2-2

For loads: 95 - 115 - 135 - 145 - 145 - 155 x 1 - 155 x 1


95 pound singles x 6

3 rounds of:
5 Push-press (145 pounds)
21 WB Shots

For time: 3:25

Daily report

• Body: Still sore.
• Sleep: 9 hours.
• Nutrition: So-so
• Coaching notes: Not aggressive enough on the third pull of any of the snatches. Didn't feel like I was sticking any of them very well today. Should have stuck with 135 the whole time.
• Notes: Good time on the WOD, could have been faster. Record for the day was 2:59.. I could have beat it. Snatches just weren't coming today.
• Cool link of the day: Why stretching is not a good warm-up.