Tuesday, April 12, 2011

KB Snatches on the Lake

Workout of the Day:

WOD 1 – in the morning…

Front & Back Lever practice

WOD 2 – in the afternoon…

Snatch Balance 3, 3, 3, 1, 1, 1, 1

Bar muscle ups for speed 5, 5, 5, 5

Tabata Abmat Situps

WOD 3 – in the evening…

10 to 1 KB snatch each arm (32 kg)

200 meter KB carry between rounds

I’ve had the pleasure of entertaining my great friend and old training partner from DC this weekend, Mark Crick. Having him around has taken me back a few years to my days at Balance Gym—some great memories there. To this point we really hadn’t hit things too hard, so today we got after it. For the strength session in the afternoon I chose to do snatch balances rather than snatches to work on my catch position and shoulder stability at the bottom of my squat. All of you out there who like to lose your lifts forward, start throwing this into your workouts to build speed and coordination through the drop. I got up to 265# for my top set, but it took me a few misses before I hit it. Definitely can be tighter.

The conditioning WOD was straight up brutal. 32 kg kettlebell snatches are NOT something I’ve done much of, let alone carrying the thing between stations. Luckily it was a beautiful day in northern California and I had Mark there to keep me going. Looking at the video I can’t help but notice the incredible amount of torque and speed going through my body as I work to get the bell overhead. Not sure there’s any other exercise that produces so much power. Naturally, I’m in love. My forearms and back are not. Check the video below to see what I mean.

Also, I’m still waiting on those storyline submissions. A lot of you have emailed me with questions and ideas, but still no final products. I’m beginning to worry that the Games season has everyone locked in their gyms doing the same WOD 3 times per week. Please somebody…prove me wrong.


  1. How do you decide what to do during the afternoon strenght training? You do that 3x times per week and you seem to be always doing something different.