19:44 - 45# for squat snatches and OHs

I can power snatch 65#, but still can't squat snatch that weight successfully. Had to do the WOD with the 45# bar - and even at that I had a number of power snatches when I became more fatigued. I had to redo those reps until I got a squat snatch before I could continue the workout.

I had all kinds of troubles during the runs. I tripped and fell over a tangle of unexpected branches on the running path and I had to fight through an assortment of felines each time I came in and out the garage door. The little supervisors also had to assist me going up and down the stairs during the WOD - I think they wanted to add a little agility to the morning's routine.

23:04
65#s - Overhead squats are getting better. My hips are really sore and seem to be the most inflexible component during these exercises. Shoulders are getting a bit more flexible and able to control the weight overhead.

21:55

Squat Snatch and O/H Squats with 45#
Runs were at a good pace...Beautiful day here in Kalamazoo.

Finished off with 3 rounds of gloves and mitts

27:05

Sub 500m C2 for run. Technique improving on snatch and OH squat. Mini breaks rounds 3-5 after 10 OH squats. Fun session.

18:06

The second batch of OHs per round was way different from the first batch.

Good workout.

20 min
I am still hesitant when going all the way into the squat snatch. I had to repeat some of the snatches until I got the squat part.

22:32

Awesome workout!Good combination of running and lifting.Was able to use 65 pounds for all sets.Good depth on the overhead squats, but still getting use to the quick drop with squat snatches.I'd definitely like to see more of these.
Finished with a great session on the focus mitts.

What is a squat snatch?

A verbal explanation of the squat snatch and the power snatch.

www.wlinfo.com/power_snatch.htm

-D.

18:45. 65#. My '400m' course may have been shorter than 400. My hip mechanics get sloppy below parallel; lost the squat snatches on round 5 and had to recover with an impromptu TG-U.

-Ross Hunt

31:10, 65#, 2% tmill. New record slow pace. I don't get it; only took 30 sec between snatch/squat sets, and no more time than to walk between garage and treadmill in the living room. Oh well...

21:27 but I'll never be inducted into the squat snatch OH squat hall of fame unless points are awarded for grunts & facial expressions

Lynne,

I recently checked the timer on my treadmill against two stopwatches...the tm was a full 28 seconds slower on each of the five 2 minute long tests I tried than either stopwatch indicated. I expected it to be a little off (it's really old), but adding 28 seconds to what is supposed to be two minutes of running agony is demoralizing. Just a thought.

20 minutes
Squat Snatch / OH Squat weight seemed a little light

22:03

used 65 lbs on the lifts.

16:25
Substituted 225 rope skips for each 400m. I've been working the OHS in warmup everyday with the empty bar, so these felt good today. I agree with you, Chad, the 2nd set was different, especially in the later rounds.

Used 50#. Thighs are still dead from yesterday. This really didn't help. Started to get the hand of the snatch towards the end. Had a couple of "do overs" in there. Gonna try some snatches later this week with a little more weight.

22:30.

-D.

17:09

Had to do this one this morning (Monday).

30:49

My balance and shoulder endurance really need some work...I had been working on OH squats a decent amount, but after the first full set fatigue started to throw whatever progress I had made away. All the runs were done at decent speed at least (1:30).

I didn't have to break up any of the exercises this time, but I did hyperventilate a few times between reps of the OHS. Running was done on a treadmill @ 3 degree incline on speed 6.7. I thought the quads were gonna get killed during this workout (because of yesterdays squats) but it was my lower back that felt the most fried upon completion. Time was 17:58.

Damn, very nice time Ryan!

Thanks, Cyrus. The fact that I'm a heavy weight probably helped me on this one. Kudos to Matt and Jim for excellent times. Matt, I know we had a conversation about mini rest periods on the message board. I tried to blow right through this one. Judging by your time, I'm guessing you did the same. Am I correct in this assumption?

21:00

Used 55# for the snatch and squat, probably could have used 65 but I have a sore shoulder that I'm trying to take it easy on. 400's were on a treadmill w/ 2% incline.

This felt really good. I'm dreading tomorrow though, my legs are sore!

took me about 40 minutes to complete. Used 65lbs for 3 out of 5 then went to 55lbs for last 2 rounds. I subbed the run with Elyptical machine. The only time my legs weren't shaking was when I was actually performing the squats. I subbed powercleans to front squats due to my weak shoulders and balance.

I must admit I enjoy scaring the crap out of everyone in my "sports club"

good times

31:00 Rowed 500m instead of running due to monsoon.
Kurtis