WOD
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Posted January 29, 2010 in WOD by Turbo

Saturday, January 30th, 2010

Power Snatch 3-3-3-1-1-1

Every Minute for 10:00
3 Max Vertical Jumps
10 DB Split Jerks (5 right / 5 left )

Loading for dumbell: Women 20%, men 25%

8 Comments to “Saturday, January 30th, 2010”

  • Kimberly
    January 30, 2010 at 9:10 am

    I couldn’t sleep this morning so I’m up reading things that make me happy (as opposed to getting some much needed work done).

    I. Love. This. Blog.
    http://theclothesmakethegirl.blogspot.com/2010/01/guest-blog-my-super-smart-handsome.html

  • Erika
    January 30, 2010 at 12:43 pm

    Power snatch 35#/40#/45#/50#/55#/55#
    Need work on form that is for sure.

    wod – 20%BW seems light at first but gets heavy by the end!

  • brendan
    January 30, 2010 at 12:49 pm

    P-Sn 125(3)-135(3)-145(3)-155(1)-165(1)-175(fx10)

    165 was the only one that felt right today. Tried to get all riled up for 175 but just couldn’t make it happen. I would usually call it a day after 3 attempts, but I could just “taste” it today… and I was pretty sure I was missing b/c I wasn’t “excited” enough. Even shot right through on one rep. Another day!

  • Derek
    January 30, 2010 at 1:46 pm

    Power Snatch 155(3)-160(3)-165(3)-170(1)-180(F)-180(1)
    Was feeling good so I tried 185 about 6 times I could get under it but could not bring it up, but the 180 was strong so I am happy with that.

  • Sunshine
    January 30, 2010 at 2:05 pm

    @Kimberly
    Thanks for the awesome link! I just spent an hour reading…found some great “clean” recipes like:
    EZ Coconut Curry
    Grilled Tandoori Chicken
    ..and for a treat: Sweet & Salty Spiced Nuts
    Worth checking out.

    PR for me this am with P-Snatch @ 70# (1)

  • Smokey Jo
    January 30, 2010 at 2:43 pm

    Haven’t Snatched in about a year…mainly due to a Rotator Cuff Injury and because my rest days always seem to fall on the days we Snatch in the last little while…
    So I was excited for this one today! I love OHS and Snatch.

    Started light…felt good…had to be careful…shoulder felt good…I managed 85# which felt good.

    Then I tried 90# a few times – didn’t work. Went down to 87# and still didn’t work….so called it a day, try again next time.

    WOD at 20# DBs, should have been lighter but less wt made my jerk too ‘jerky’…20# felt more fluent.

  • Tapout
    January 30, 2010 at 5:27 pm

    Power snatch PR…

    75(3)-80(3)-85(3)-90(1)-95(1)-100(1)-100(1)

    I tried to improve form/technique whatever you wanna call it…by doing another 1 rep set at 100#…but that didn’t happen…I think the first one was better than the second…and altho I had to pressed it up both times Coach said it counted…cause I got it up there…

    The light weight on part B felt weird at first…but it was a nice change from going heavy all the time…and I loved it.

  • Turbo
    January 31, 2010 at 8:53 am

    busy day for me with the free beginner’s class and our Winnipeg’s Biggest Loser contestants in for their first workout.

    Deadlift: worked my way up to a double at 175# and decided to stop there, it just wasn’t a good deadlifting day.
    Power Snatch: 3×55#, 3×60#, 3×65, 1×70(f), 1×70(f), 1×70(f), again just not a good weightlifting day for me (15# off my max, although if I would have switched to full snatches I’m sure I could have done at least 10# more)
    WOD: I was sure this was a mistake, I would not have gotten any response at all from this workout if I would have done it Rx’d with 11 pound dumbbells, so I tried the 12 pounders, still felt like I was jerking air so I went with the 15 pounders, which would be somewhere between 25 and 30% bwt. the workout still felt like a warm-up and I finished every round in under 25 seconds, even after concentrating on keeping the weight locked out overhead while doing a proper two step recovery. I really love these workouts with the load based on bodyweight, but I think that for my prep for sectionals I need to use heavier weights. I will probably start doing men’s standards for bwt % or maybe I’ll just start pretending I weigh more than I actually do…

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