As I mentioned yesterday I was excited for this workout – mainly because it had Power Snatches in it. I love to Snatch and even though it is def not an area I need to speed a lot of time on for CrossFit I love when it comes around.
I managed to recruit Lauren from Reebok CrossFit Back bay to do the workout with me which was a nice change of pace from doing everything by myself.
A) Power Snatch – 3-2-1-3-2-1 (3min rest between sets)
I love this wave training model. It allows me to get up to much heavier than I would even think about normally
3@155, 2@185, 1@205, 3@165, 3@195, 1@215
Really happy with all of this. I had never done 3′s or 2′s touch n go with this movement so it was good to try those. 215 is my current PR – I fell like I can do a little more but decided not to push it on this today.
B) Push Press 6-4-2-6-4-2 (3min rest between sets)
I was a little less excited for this but equally I have never done any of these rep schemes for Push Press so I was interested to see how it would work out.
6@155, 4@205, 2@225, 6@195, 4@225, 1+1 @245 – Push Presses 1 rep and jerked the last so i didn’t count it.
I don’t really have any point of reference with these but I think 245 is pretty decent even for one.
C) On the min for 10 mins
2 Power Cleans @225
3 HandStand Pushups
- really cool workout. I really wanted to go crazy on this one and turn it into an AMRAP and work my ass off but I stuck to the plan and got through it. All the PC’s + HSPU were unbroken and took me 15-18secs per round.
Nice way to build in a little volume.
Rest Day tomorrow but I have another action packed week of endurance + strength work ahead.
Day 2 of the seminar was cool. Typically people have much less of a struggle with the Clean + Jerk than they do with the Snatch and I guess thats why we work the Snatch first on Saturdays. The idea behind it is if you can Snatch you can Clean. The only things that are different is that you have a narrower grip and you receive the far in a front squat instead of an overhead squat.
The problem I find is that most people struggle a lot with the overhead squat to begin with so snatching becomes extremely difficult.
As I mentioned yesterday this group of coaches/athletes were awesome to work with and I look forward to the next seminar I’m working at in July.
Food of the Day
8:40am – post workout shake, bag of jerky, apple
10am – larabar
12pm – chicken salad
4pm – nuts + larabar
7pm – BBQ @ johnny D’s (meat, fruit + square of choc) + 1 tequila