Tuesday 28 Feb 12

CFDC

Tall snatch/tall snatch/snatch balance complex

35kg, 37.5kg, 37.5kg

Dumbbell floor press 4 x 5 @ 60#

Metcon: Attempt to complete 3 rounds, each within 2 minutes, of:

12 box jumps (24 inch)
6 hang power snatch (95#)
12 overhead squats
6 hang power snatch
Rest 2 minutes

1.45, incomplete, incomplete

Notes: Tonight was a positive step in terms of getting things turned around for the next Open workout. I'm still fighting deep soreness in the shoulders, triceps, and posterior chain, but I was able to work through it tonight and, hopefully, but the burpees behind me. Tom and Chris showed their senses of humor by programming burpees into the warm-up. My snatch complex work was slower than I would have liked. I didn't have much pop on the tall snatch and my snatch balance felt more like a "pressing" snatch balance. It was good, however, to drill the movement and stay fresh in case snatch appears in the Open. Chris told me to lower the dumbbells slowly, pause for a two-count on the ground, and then explode upward. Once again, I didn't have much pop on this movement.

The metcon showcased one of my strengths and one of my weaknesses. My box jumps were as crisp as they've ever been and I cruised through each round of 12 quickly and unbroken. Multiple reps of hang power snatch, as usual, was a problem for me. I really focused on resetting the hook grip at the top, but grip was still a major issue on the final 6 reps of each round. Our goal was to move through each round without setting down the barbell. I was able to do so on the first round, but had to bail during the overhead squats on the second round, and before the overhead squats on the third round. I made it through my last 4 snatches on the second round and one snatch on the third. Something about the combination of movements was particularly brutal. Overhead squats felt as though they were ripping my glutes and hamstrings. Great workout!