Wednesday, January 23, 2013

15 minute Snatch Ladder

Workout of the Day

In 15 minutes, complete as much of the following as possible:

10 snatch @ 60% 1RM
10 snatch @ 70% 1RM
10 snatch @ 80% 1RM
10 snatch @ 90% 1RM

Work to a tough double Clean and Jerk

Complete 2 cleans + 1 jerk EMOTM for 7 minutes

1 1/4 Front Squat 4 x 6-8

Was pretty sore going into this session due to the heavy squats and hill runs earlier in the week, but it was actually my back that felt like the limiting factor during the snatch sequence.  I went after the 60% reps fast, doing 2 x 5.  From there it was all singles, and I didn't miss until the 80% set.  During that segment I only missed 2.  I completed 10 @ 80% with about 5:30 left on the clock, but from there it was all downhill.  90% for me is 225 lb, and I was only able to make 2 lifts successfully at that weight.  The positive thing here is that all 8 or 9 of my misses were close.  Just a little forward or a little back.  It wasn't the power that was missing, just the consistency and balance under the bar.  I walked away from this feeling better about it than any strength sequence in a really long time. What a great way to get good reps in at heavy weight while under duress.

Now, going from this to the clean and jerks was not so nice.  I was gassed.  255# felt like 295# and I struggled all the way through, only making my 2 + 1's on 2 attempts.  I definitely have a ways to go on this lift, but I don't think this was the best representation of where I'm at.

I had originally planned to do some conditioning in addition to the lifting later in the evening, but I was so smoked after the past few days that I decided to call it a week.  Looking forward to seeing the NorCal 40's masters competition in the bay area this weekend and cheering on the 3 members of my gym throwing down!!!

2 comments:

  1. This WOD looks fun! I am going to have to give it a go sometime this week. Did you power snatch any of the lighter weights?

    Keep up the good work buddy!

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  2. I would have barfed for sure! well done to you. (work hard, play hard)

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