Day 122: Fun with Squats, Jerks, and Lunges; 1 RM SNATCH

Friday; January 31st, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY

BAND --->   LAT STRETCH (30 - 45 seconds)
  +                 OVERHEAD STRETCH (30 - 45 seconds)

THEN

2 Rounds of:

ROW 200 meter
-  10  Push Jerks with bar (Men: 45 lb / Women: 35 lb)
-  10 PVC Pass Throughs
-  10 Wall Squats


SKILL:

1 RM SNATCH   (20 minutes)


WOD: 

FOR TIME

30 FRONT SQUATS @  (Men: 155 lb / Women: 105 lb / 65% of 1 RM PUSH JERKS)

THEN

-  9 PUSH JERKS @ (Men: 155 lb / Women:  105 lb / 65% of 1 RM PUSH JERK)
-  50 meter WALKING LUNGES
-  6 PUSH JERKS @ (Men: 155 lb / Women:  105 lb / 65% of 1 RM PUSH JERK)
-  25 meter WALKING LUNGES
-  3 PUSH JERKS @ (Men: 155 lb / Women:  105 lb / 65% of 1 RM PUSH JERK)
-  12 meter WALKING LUNGES

THEN

100 AIR SQUATS


Today Coach:  Edward
  Assistant Coach:  Matt

My Thoughts:

Warm-Up; used the bands to work on stretch out both the Lat and an Overhead.  It was nice to do this first off before working thru the rest of the warm-up.  Spent a lot of time on the warm up tonight.   A full class with 16 + people including some new faces.   Edward stressed that we were to do the Wall Squats correctly or the penalty would be burpees.  And he wanted us to pause at the bottom of the wall squats.  

SKILL; build up to do our 1 RM SNATCH.   There has been a lot of focus this month on Snatches.   I definitely haven't done a 1 RM on the Snatch.   We had worked on building up to it.  Just a few weeks ago; I manged to get to a 95 lb Overhead Squat.   Partner up with Myron today and started with 65 lbs.   We ended up with 105 lbs for the Snatch.  We focused on our technique.   I had Edward watch me when I did my Snatch as it didn't feel right.  He mention that I was lifting my butt (Stripper pose) instead of keeping it down when pulling the bar up to my knee.   After a few practices at a lower weight; I managed to keep my butt down.   I did tried at the end to do 125 lb for Snatch; but it was a no go.    So; now I have a 1 RM  for my Snatch..  We were to work on this for about 20 minutes.

WOD; after playing around with the weight; settle for 75 lbs.   That's about 65% of my Push Jerk (my guestimate) as I didn't have my notebook with my weight.   I chatted with Edward and thought my 75 lb was too light.   I decided to stick with it after reviewing the 30 Front Squats and the rest of the WOD.     I managed to push thru 25 Front squats before stopping for a 5 second break.    The Push Jerks weren't a problem.  But after the first set of Walking Lunges (50 meters); coming back to the Push Jerks was a challenge.   My downfall where I lost the time was the 100 Air Squats. I just kept pushing myself at 25 reps each time before stopping for a quick break.   That was okay for the first 50.  After that it was the fight between my brain, and the legs/quads screaming!   Half of it's is mental games, the other is strategy and planning how long to rest and get back at it.   Happy with the time; will jot this down and she what happens when this WOD show's up again.

WOD Results @ 6PM; Name / Tiime / Weight

Misc: stayed and practice on doing my strict Pull-Up.  Seemed a lot of people were sticking around and working on their weakness.   I really didn't have much energy tonight, that and the Jelly-like legs didn't help.    I might come in tomorrow and do another class.  I'll work on my other skills then.

That's it for tonight; hope everyone have a great weekend and remember to

  ... tackling one WOD at a time!!!