Crossfit Armoury - August 21, 2017: 1 RM Snatch; WOD - 5 min AMRAP Handstand Pushups

Monday; August 21, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1: 30 second Shuttle runs with Medium Ball at Shoulder 
Minute 2: 30 second Sandbag Ground to Back

:10-15
STRENGTH:

BTN (Behind the Neck) Press
Sotts Press
Overhead Squat

Heaving Snatch Balance
Snatch Balance
Barbell Up/Down
Scarecrow
Muscle Snatch
Snatch Drop to 2", Parallel, Bottom of Snatch

:15-40
Work up to 1 RM Snatch

:45-50
WOD Warm-Up:  

Walkthrough Strict Handstand Push Progressions:
Strict DB press
Strict KB Press
Handstand Pushups, Knees on Box
Handstand Pushups, Toes on Box
Strict Handstand Pushups, using plates/abmats for assistance
Strict Handstand Pushups
Deficit Handstand Pushup with Plates
Deficit Handstand Pushups with Parallettes
Ring Handstand Pushups
Establish where you are for the next cycle

:50-55
WOD:  

5 Minute AMRAP of:
Strict Handstand Pushups (or Progression)
5" / 3" Strict or Kipping Deficit Handstand Pushups
10" / 6" Strict or Kipping Deficit Handstand Pushups
Paralette Kipping Handstand Pushups
Ring Handstand Pushups


Today's Coach:  Jason R.

My Thoughts:
Oh, I'm gonna feel this one afterwards.  Olympic lifting on Friday, Sunday and now today.  
Friday was a class that I did, which included a 10 minute EMOM with Squat Snatches at 80% of 1 RM.  This was followed by a wod which called for Overhead Squats, Bar Muscle ups (or scaled), and 1 heavy SLED push (225 lb + sled [103 lb]), in a descending ladder like workout.   My shoulder were sore afterwards and I opted to do Mobility on Saturday to work out the soreness.  It was in the front of my shoulder, which a Lacrosse ball helped get into, shown by Aaron during mobility class.
Then I did Olympic lifting class yesterday morning, which again put more strain on my upper body, specifically the shoulders.
Needless to say, when I saw the programming last night; it called for 1 RM snatch this morning.  I could had opted out of today's workout, but instead came in.   And with the way my shoulders felt this weekend, I didn't think I would be able to hit my PR weight.

Warm-Up;
I couldn't decide if I should wear my lifters or not.  It's not cool to shuttle run with lifters, especially with the Reebok Legacy Lifters.  They are one stiff shoe, but I cave to the rest of the class who were all sporting their lifters (that, and I was a tad bit lazy to switch shoes).   It wasn't pretty to shuffle run with them.  Damn, my arches hurt afterwards; that's what I get for being lazy.  
The class was split up into groups of four, two males, and two females.  
There were two sand bags, and one of them was just plain awkward to lift up.   While the ladies had a lighter one.  I don't know what the weight of them were.  However, there were two rubber medicine ball (100 lb, and 150 lb).   I opted to try the 100lb one, and was very surprised I was able to lift it up and over my shoulder.  I treated that rubber medicine ball as it was an atlas stone.   Lifted it up twice within the 30 second, alternating shoulders.   Man, was I pumped.   By the third and fourth round; I was less pumped and was only able to lift it once over.  I felt so taxed already, and this was only the warm-up. 

STRENGTH;
Coach had all of us grab a wooden dowel and went thru each movement 5 times.  And then we switched to the barbell and were to repeated on our own.  I opted to switch to bypassing it as I was warmed, but Coach wouldn't allow me to.  So, off I go with the empty barbell doing almost all the movements.  I already feel it in my shoulders, doubt is starting to come into my mind with hitting my previous weeks PR weight for the snatches.

Started off light with 75 lb and started to add weight.  It went up in this order, 105, 125, 135, 145, attempted 150 lb (three times).  It's close, and I got it over head, but the bar was a bit in front of me.  Damn it!!!   Oh well, the ability to hit 145 lb, my previous PR is a good sign there is progress.  All the olympic lifting classes are paying off.
Mentally, I kept tell myself that the weight is really 135 lbs, so it's trying to trick my mind that it's not a new weight, and it's not a problem putting the weight above my head.   I have a bit of fear of the heavier weight (newer weight) that I will fail.  And like any lifting, any doubt you have, no matter how slim; it's will kill your lift.

WOD Warm-up;
Ugh, setting up the area for Strict Handstand Pushups (scaled progression).  In my case, it involves a box, abmat, and a rubber mat.   

WOD;

Even in this stage, which normally is easy.  My shoulders were beyond torched. Scaled strict Push-ups were brutal.  Broke it down to sets of 5.  Ended with 45 reps after 5 minutes.   I think the intention of this short 5 minute AMRAP, is to test right after an exhaustive strength portion; mimicking a true workout.   I surrender!!

Misc:
No accessory training, as I'm pretty burnt out.  Will rest tomorrow and resume Olympic lifting on Wednesday.  I may do the Thursday class as it calls for 1 RM Clean and Jerk.  But I'll see how I feel after Wednesday.  One thing I learned is that if I plan to do [Oly] accessory work , I should only do it when I didn't do any olympic lifting.  Do something else, which my mind was saying... going home to shower and sleep.

Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

EMOM for 10 Minutes:
 Minute 1:  10 (Assisted) glute hame raises
 Minute 2:  30 seconds Sorenson Hold


Remember to stay consistent in your training and tackle one WOD at a time!!

Hashtags for the day:  #rebuild #tobefitby50