What wgt is this? Max?

Yep, max weight.

With all the talk of snatches on the message board, I should of seen this one coming. Practise makes perfect.

I have a quick question, I'm just begining and don't have the means to do the belly grinds. Is there an exercise I can do as a substitute?

Need to be careful with this one. It'll be my first time with the snatch and the cleans hurt my left shoulder. Hopefully that's just temporary and will subside with strength and flexability gain in the shoulder. Should be fun tomorrow!

just a quick technique question.... the video I've seen has the athletes dropping the weight after snatching it....what is the best style for bringing the weight down otherwise(it's not clear on the crossfit ex. video)... 'reverse cleaning' it has killed my biceps (with the wide grip).
Thanks!

Tim, one suggestion comes to mind. That is to set a bar stand at something slightly above shoulder height and do your snatches in front of it. Close. Two benefits here, the first being that there's a convenient place to rack the bar when you've completed your snatch (lower the bar to just above shoulder height and take a step forward to the rack), and the second being that the proximity of the stand will help remind you to keep that bar close to the frontal plane during the lift.

When I was a kid I saw a teenager flip over a fence using what I now realize is a belly grind technique. When my jaw dropped, my companion explained in one word: "Gymnastics." I am looking forward to learning the belly grind.

i feel like the pic sequence is missing the crucial part of the move where you actually get your legs over the bar...at least thats the part ive had trouble with (before i even knew it was called a belly grind).

I don't know if any of you guys read GetUp (from www.danjohn.org/coach), but last month has some great exercises to help snatch technique.

http://danjohn.org/iii9.pdf

115 Pound Snatches for all 7 Rounds
Worked on form, feel an achy illness coming on.

"Start from hanging position...end up in the hanging position." Shouldn't the first and last pictures be the same position? I know the illustration in The Book also shows it that way, but still...

JW

BW - 70kg

1st set - 40kg
2nd set - 50kg
3rd set - 55kg (fail.....not amused)
4th set - 50kg
5th set - 50kg
6th set - 50kg
7th set - 50kg

Feeling weak today...

B.W 89kg

1 x 42.5kg
1 x 45kg
1 x 47.5kg
1 x 50kg
1 x 50kg
1 x 50kg (fail)
1 x 50kg

Personal best before was 42.5kg so really happy with todays workout.

Well played Davie.....

smashed that pb mate.

BW 220lbs

7 x 105 lbs
7 x 125 lbs

1st times snatches - worked on proper form (I think)

"Man Makers" with 25lb DB
2 x 5 reps

Pull-ups

StairMaster x 30 mins

45kg
47.5kg
50kg
52.5kg
55kg
57.5kg + 12.5kg pr!
60kg(fail)

That's a nice big jump! Reckon I could get 60kg but can't risk dropping the weight again...I'll wait until I'm stronger.

1x65
1x85
1x95
1x115(PR because I have never gone above 95)
1x95
1x95

Finished with some OHS work. 3 sets of 135. Finished with 5 reps at that weight. BW is 175.

Started w/barbell drills, then worked from 95 lbs up to a whopping 115. Felt good though.

Great link, Drew! It complements Eugene's notes from the Crossfit certification weekend perfectly (see message boards).

Form still isn't great but its getting better
115
135
145
155 form got ugly
145
135
135

great P.B Graham well done

I went with Overhead Squats instead of snatches.

Warmup CF style, then:

OHS:
1x 100lb
1x 120lb
1x 135lb
1x 145lb
Failed 2x 155lb and 1x 145lb (all failed on jerks!)
5x 140lb (bodyweight, failed the 6th)

Cooled down with rope skips and stretching.

Reference this skill as a pull-over. No one in gymnastics calls this a belly grind.

"Pullover" is the name we always called this.

Worked hang snatches x 1 with OH squats x 5:

45/75
55/80
65/85
75/90
80/95
85/100
90/105

PRs on the last couple snatches. Started with squat snatches, ended with power snatches. OH squats were rock bottom.

7x7 USMC pullups + 10#, 1 minute rest between sets

3x5/5 10# clubbell taskmasters

2 60 second handstand holds (very tough after OH squats!)

25 second forearm balance

Hi Jesse,

Do you have a power rack?. If so, set the bar so it's about two feet or so off the ground (Use the catches, not the pins). Use weights to stabalize the base of the rack if necessary. Instead of starting from the hang position, you'll start from a prone position with arms extended upwards, grasping the bar. From here raise your legs so they're about vertical and pull on the bar until your hips clear it (use an analogy - you're pulling your pants up). Allow the legs to fold over the bar and end up in the upright support. In some cases, this method is actually better than starting from a hang for learning purposes because some will overexagerate the swing component of the move (and end up banging shins and/or knees on the bar).

Hope this helps.

Ran 3 miles for squadron PT

First time w/ the snatches. Started out with just the bar and worked up to 95#. Did seven sets, two reps each with that focusing on my form. Next time, I'll follow those steps from the GetUp article. Wish I had someone here who knew what they were doing to spot me and critique my form.

CF warm-up x 2

I supersetted snatches with OHS and Push Presses.

1: 95lbs, 10 OHS
2: 95lbs, 10 push presses
3: 105lbs, 10 OHS
4: 105lbs, 10 push presses
5: 115lbs, 10 OHS
6: 115lbs, 8 push presses
7: 115lbs, 8 OHS

Did 4 sets of weighted pullups

First time doing snatches. Felt alright but unsure if I'm doing it right.

1 x 125
1 x 135
4 x (1 x 140)
1 x 145

Up 5lbs. from previous best. Not my strongest O-lift, I need to work it a bit more.

WOD was #2 for the day...lifted upper body first, then had about a 2.5 hour break. The shoulder work I did earlier had an effect here. Over to the pool later for further torture.

I've had some shoulder problems (90% recovered from arthroscopic surgery). My PT says any time I can't see my hands, i.e. catch position for snatch, somewhat behind head, the shoulder is put at risk. How to minimize this but still do snatch? Thanks in advance.

Off the top of my head Matt H., you should look to put your hands in a more neutral position than they'd be gripping an Oly bar doing snatches.

Rather than using the Oly bar and a standard palms-down (pronated) grip...how about experimenting with DBs and keeping the handles parallel? This will "close" the joint a bit more. It's still an explosive movement though, I'm not sure how much you'll be able to mitigate that.

Can't wait to do this today...sooo much built up frustration right now...

Aush

7 x 135
Form was not great, but getting better.

1x95#
1x115#
1x135#
1x155#
1x175# new PR (old was 165)
1x145#
1x145#

Matt H., one important technique to use, that comes in handy on any shoulder-centric exercise, is to keep your shoulders "packed". That is use your lats to keep your shoulders down and away from your ears. Have a friend lightly knuckle puch you in the lats to encourage tightening up that area and sucking your shoulders down as you are learning it.
This will demand a bit of flexibility but keeps the top of your humerus tightly in your shoulder socket by using muscle power in addition to connective tissue. It is a great technique and will make you stronger in those exercises once you get used to it. Since incorporating that technique my shoulders have felt great on every exercise: dips, pullups, overhead lifts, snatches, overhead squats, the list goes on.

Also, a neutral grip as Matt G. suggests can help since this naturally screws the shoulder into the socket.

Best of luck,
Matt

cf warmup x3 -did snatches in warmup- not to good at these, just used a very light bar. Even feel backwards.Need to work on these for awhile..

7 reps -farmers walk cement bag -40 yrds..

115
115
125 (fail)
125
125
125
125
125

Just tied my PR. Form felt ugly, so I didn't up the weight. I also did a some overhead squats at the end because I felt like I wasn't fast/low enough on my catch.

Worked on handstands, did some situps, ran 4.6 miles in the rain!

Ran 3 miles, 2 rounds CF warmup with push-ups, 25 snatches at 30# broken into sets 10-10-5. Cooled down with ab work; N-ups, lying leg thrusts and V sits. The maintenance guy at the gym was actually trying to vacuum around me while I was doing my snatches! Unbelievable.

How long of a rest period do most take between sets?

Crossfit warmup

After my first oly lift client coaching session, me and JP did all at 135. Hard focus on doing it right. Finished with max BWT Bench press.
Me 210 - 25
JP 185 - 16

Warm up: 2 min jumprope

WOD:
1x135
1x155
1x185 miss
1x175
1x135
1x135
5x135

finished with tabata 20" box jumps:
16,12,10,8,8,8,8,8

todays workout for those interested. taking it easier this week. I'm not recovering well from the crossfit clinic this weekend. I'm a little disapointed I should be feeling fine by now.
1. Snatch 90k for 5 singles
2. Snatch pulls 100x3, 110x2, 120x3
3. Behind neck sn grip push press worked up to 3 reps w/115k
4. Chins 3x10
5. Glute-ham riase 3x10
6. 4 reps w/2min rest between reps...1 rep=
100 yds sprint, 50 reps jump rope, run 100, 50 reps jump rope, run 100, 50 reps jump rope.

First time with these. Spent about 30 minutes working with a broomstick and metal bar through Coach Burgeners warm-up sequence. My shoulder flexibility is poor (can't even OH squat), so I worked on shoulder circles, dislocates, etc. Then I started doing power snatches with just a 45# bar and added weight slowly.

55#, 65#, 75#, 95#, 95#, 95#, 105#, #105

Finished with a few pullup ladders

Up all night with the kid so I ran 3.3 miles at lunch (26.29) with a brief stretch in the middle. Then followed with 100 situps and 100 pushups.

Need some help...

I hurt my left shoulder a year and a half ago boxing. I'm not quite sure what I did to it since I never went to the doctor to have it checked out but I think I may have injured my rotator cuff.

Most of the time, my shoulder feels pretty good and doesn't bother me even during training. On days that are heavy shoulders, I sometimes feel discomfort and a bit weaker after getting a good shoulder workout.

Does anyone know of any exercises I can perform on a regular basis that will help me to rebuild the strength in my left shoulder?

Thanks ahead of time for any help.

There's a pretty standard script for rotator cuff exercises/strengthening. If you Google for "rotator cuff exercises" you should find it. Typically you're looking at:
1. Lateral raises with a pronated grip (i.e. thumb pointing at the ground).
2. Internal rotation.
3. External rotation.
4. External rotation #2 (a varied flavor...arm is somewhat abducted).

Light weights, high reps. Google around a bit and you'll find it.

bwt=125lbs
previous PR = 65lbs

1 at 55lbs
1 - 75 lbs
1 - 85lbs (failed - bad first pull)
1 - 75 lbs
1 - 80lbs (failed - somehow turned it into a clean!)
1 - 80lbs (success but it was a power snatch)

Followed with belly grinds (I call them pull overs) and back hip circles.

First time seeing snatching with a bar. I am used to kettlebells.

10 x 135

Feel pretty good about it, but I think I could have gone higher. Will try some other day.

Got some real pain in my right hip taking the bar off the ground.

Read on the P&B that snatch grip high pulls (to the nipple line) were good for people who didn't have much skill with the snatch.

Hang Snatch Grip High Pull x 135,135,145x2,155x3

JP, it's worth having your shoulder checked out. I thought I was dealing with rotator cuff problems for years until I found out I have a torn labrum in the left shoulder, something no amount of rehab can fix.

1 x 55
1 x 55
1 x 65
1 x 65
1 x 75
1 x 75
1 x 85
snatch still bad - no problem getting the weight overhead, but I still can't drop very deep into the squat

Snatch
2x (1x 65#)
2x (1x 75#)
2x (1x 85#)
2x (1x 95#) previous 1RM
1x 105#
1x 115# FAIL, not stable on the stand-up
1x 105#
1x 105#

Did the first few in duplicate due to light weights. New 1RM by 10# today, previous max felt really good today. Could not get deep and stable enough with 115# to call it a successful lift.

45
45
55
55
65
75
75

First time doing snatches. First time doing a proper Crossfit workout.

Ran through the Burgener snatch warm-up drill a couple of times, then did 5 x 5 snatches with a 45 lbs barbell. Technique seemed good at times, not so good at others. Overall flexibility, especially tight shoulders, is a problem. I think a longer barbell would help! Have been doing the "wooden dowel" stretch that was on the main page a couple of months ago, so hopefully that will help the situation.

Finished with 3 x 5 sandbag clean-and-jerk with a 42 KG bag.

This WOD was a practice for me; broke down the parts as suggested in the excellent Burgener sequence, like Seth D and Gally above did. Used 65lbs, started a lot of them from hang as power snatches. The toughest parts for me are diving down low enough under the bar, and the catch. I often ended up off balance moving forward or backward. Also, I probably end up moving my feet too far apart in the squat.

Did some sets of bench press, DB curl, and ran after.

I haven't tried these in some time so this was ugly. 135. 155 wasn't even close to being clean so I just stayed at 135 and practiced.

First time snatcher. Form work. 4 sets of 5 @ 65lbs. 3 sets 5 @ 85. Weight felt light but proper form is difficult.

warmup: 25 6lb medicine ball throws;
3 rounds of:
Sampson stretch 25 sec, 15 broomstick OHS, 15 situps, 15 extensions(prone on ground), 5 pullups, 5 ring dips, 25 double unders, 400k
then broomstick and bar snatches.
only went up to 43kg on the snatches
cooled down with 43kg HSC and romanian deadlifts.
Nice to be back on schedule. I'm going to ease off on the high rep pullups until I get a jump-stretch band or have the capacity to rattle them off continuously without an enormous kip.

Practiced the Burgener warmup for about 20min, then snatched 45# about 20 reps, concentrating on form. Next was OHS 5x5 from 65-100#, FS 5x5 from 65-85# and 5x5 push jerk with 85#.

JP,

Matt G. gave you the exercises for RC rehab. All I would add is to perform that sequence AFTER all normal lifting. It's dangerous to fry out your stabilizers before heavy loads.

1x 40, 42.5, 45, 47.5, 50, 52.5, 55kg
all pb's after 45 even though the 55 was pretty ugly

Sandy: 115/120/120/120/110/110/110 lbs
Darlene: 80/85/85/85/85/75/80 lbs

Treading that fine line of innuendo, I'm still looking for that glorious "path to the snatch" (need to get that GetUp!). First day back after 10 days with a nasty cold, so just worked on going through ranges of motion.

Did 2 sets of each with 45lb. bar: front squats, HSC, OHS, push press, bench. Did some pullups, back extensions, or knees to elbows in between each set.

BWt = 153 lbs. Gack! Mirror says the 3 pounds I lost with this cold wasn't fat.

With irony or in denial, discussed the "Meal Plans" CrossFit Journal with my wife while eating a box of chocolates last night (Valentine's Day and all). To the Zone and Beyond! (it's the beyond part that's hard to drop).

CF warmup w/ ring dips (i love my new rings!)

practiced snatch with Oly bar & 65#. it was more of a Hang Squat Snatch than a full Squat Snatch from the floor. i'm progressing slowly.

7 x overhead squats with 95# for 3 to 5 reps
practiced snatch with Oly bar

165
failed twice with 175
rest with 135.

Good assault on these snatches. Weighed in this morning at 205.

135x1
155x1
175x1
185x1
195x1
200x1
205x1

The catch felt good so I decided to go for the Ryan Atkins OHS challenge tonight. Shocked the ever loving _ell out of myself and nailed all 15.

There was a moment of concern on rep #13. I rocked a bit coming out of the hole and thought I was going to unload but I regained my form.

Ryan, send me my prize and the free trip to Racine.

RUTMAN

PS- I miss all my brothers and sisters from the certification weekend. Once again it was a great group. Much love and respect to all of you.

Not much going on here. Practiced the Burgener warmup drills and some shouylder flexability work. I'm still afriad of the snatch!

Worked on deadlifts and some other areas of weakness.

Mike Donnelly

135 felt way too light, so I bumped it up to 165, which I missed, then 155 which I also missed. finished up with reps @ 135 and a lot of cursing. can't wait for the WCC tapes to get here, i feel like my form is all over the place.

What a very humbling experience! I practiced the Burgener warmup drills but later failed to go on and complete this WOD successfully. Actually, I did manage a few with the use of a broomstick and amazingly worked up a good sweat. I believe I need to work on my squats because my knees feel week.

Did some bench presses and sit-ups to end my exercise.

Dan John's 4-part snatch drill: 45/50/55/65/70
Dropped the middles; 2-part snatch drill: 75/80.
These all end with a full squat snatch.

OHS: 80x5, 90x5, 100x3

35# clubbell: muscle-outs:3/3, flags: 3/3, whack-a-moles: 6/6

95
105
115
125 (slight press out)
125
130 (press out)
130

Finished w/ 5x5 95# Snatches.
Form very weak on snatches; all power snatches. I just can't seem to get under the weight.

Matt G., thanks for the tip. Have you ever had to do these before and if so, did they work?

1x115
1x125
1x135
1x145
1x150 (fail)
1x150
1x150
1x150

My form, although not so good overall, did get better with each set.

1x105
1x135
1x155
1x175
1x185 Miss
1x185 (refocussed, and went after it)
2x190

Did Power Snatches. I don't have bumper plates, and there is a hamstring machine behind me. Half the time there's a dumbass sitting there, but fortunately not today.

Finished with 9x3 dynamic bench/pullups. First set of clapping pullups went very well. I've been doing 3x(1x3xclapping; 1x3xhit chest on bar; 1x3x12 lb chains). It's been a couple weeks since my schedule and a pullup workout hit at the same time.

Back from the cert. seminar - what a great weekend!! I woke up today to a fever and general achiness, no WOD for me today. Hopefully, I can get on it tomorrow. Coincidentally, before seeeing the photo sequence, I did a few "Belly Grinds" yesterday. I'll report back on these when well.

Hi all,

I'v been working into the WOD for the past couple of months and have been waiting until I could do most of the movements before I began posting here. I am still way off the average, but I am improving.

Began w/ assisted pull ups and OHS w/bar

5x45lbs good squat
5x95lbs good squat
2x115lbs ok squat

Snatch 1,1,1,1,1,1,1:
1x135 1/2 squat
1x135 better
1x135 same
1x145 failed
1x145 power snatch
1x145 squat failed again
1x145 power snatch
2x135 poor squat, but it was there a little

I am new to olympic lifts and dropping in on the snatch and the clean needs a ton of work. I can OHS more, I can deadlift a lot more, but I can't yet find the rhythm to get under the bar.

The only place I can do Snatches (outside) was all muddy, and I really didn't feel like doing that particular exercise anyway, so I substituted the following:

220 lb Atlas Stone, pick up from ground and walk 12 ft and set on 44" platform x 7 times

220 lb Atlas Stone, pick up from 44" platform and walk 12 ft and set on ground x 7 times

Bodyweight: 195 lbs

This was my first workout in about 6 months, and it was a tough one, as the Atlas stone was soaking wet and kept getting covered with ice and snow, a wet stone is much harder to lift than a dry one. I enjoy following the crossfit WOD and will enjoy participating even more.

JP...

When I was selected to go train at Olympic Training Center, they sent us a pre-camp list of things they wanted us to do. Strengthening the rotator cuff was part of the program (due to the stress they anticipated putting on our shoulders with extra throwing). So yes...I have done them before, and they worked for me.

115 lbs x 7... couldn't get over the hump. I tried 125 lbs a few times but had to bail out, so I stayed down.

OHSes instead
125x8 x6 x4 x2
110x2
90x2
70x2........only 25 more lbs for challenge III

Used 155 for all sets, worked on form.

7 x 135 LBs, failed at 140 LBs.

My form sucks. Shoulder flexibility for catching it deep is just not there. Doing mostly power snatches. Bummer. Need more PVC pipe training.

Tried chocolate milk as recovery drink. See how that goes.

Got 4 seconds of tuck planche, though, which is a marked improvement. Doing Coach Sommer's planche progression after each workout. Finally starting to see some results. Cool!

Not really confident with a heavy single snatch, so...1x4, 2x5 with 115#. Heavy for me. I would really like to be able to do the current challenge of bodyweight OHS for 15 reps, but I'm a long way off.

Well I've been pracrising lots of snatches with just a wooden dowl and bar but who could of guessed it?

I worked my way up to 90lbs. I guess that's a PR for me since I've only ever used the bar before. I desperately need a lifting coach and help with these.

Managed to get 2 consecutive Belly Grinds. They're pretty deceptive.

i fear the snatch so i mostly practiced. did the Burgener warmup. then spent some time w/ the Oly bar. then did sets of 3 reps shrug pull from a kick, 2 reps snatch (mostly power w/ ~1/4 depth squat on the catch), 3 reps OHS. weights were 55, 65, 75. then did some single set snatches. 85 and a bunch of 95s. its comin along. finally, OHS 8x95. fun.

95# x 7

All reps in pounds; BW = 180
1x90
1x95 – fail
1x95 – fail
1x95
1x100
1x105
1x110 – fail
1x110 – PR
1x95
1x95

I didn't count the failed attempts as completed reps. All three failures were involved the bar being too far forward or out front. Bumper plates sure do make me feel more comfortable about bailing on a lift!

Worked up from 45# to 75# and performed 5 OHS in between singles.
-Brandt

95
115
135 (fail)
135 (fail)
135 (power snatch)
135
145 (fail)x3

Really worked on form. I think I'm strong enough, but I'm not nearly fast enough on the 2nd or the 3rd pulls.

115
115
115
115
115
125
135

7x1@100#

7 @ 45lbs (unloaded oly bar)

I'm getting the hand of this but I keep feeling like I'm going to fall over. I need more practice before I'm comfortable.

85-90-95(OK)-95(better)-100(fail)-100-105(barely, but I'll take it. New PR! Old PR: 90# on 041219)

The pull isn't as much of a problem for me as receiving the weight in the bottom squat. I tend to resist letting myself go all the way down, receiving the weight in a half squat (power snatch?). I think my confidence in the OHS is the limiting factor. Need more practice!

Not that Coach B. needs any more testimonials but after a few hours with him, some of my amazing peers, and a damned evil broomstick I upped my snatch PR by 15#. Not only that, but the old PR was all power snatches. Today was all squat snatches. Incredible. Wow. Stoked.

BTW=150

95
115
125
130PR (my heels went CLAP on the ground and I knew I had it)
135(failed twice)
130
120
115
115

Warmed up with a Chelsea inspired warmup. One minute each of +5,+4,+3,+2,+1,+1 for a total of five minutes. Then did some of Coach B's snatch warmup techniques with the empty O-bar.

-D.

Me and Joe did this WOD last night. Rode the bike for 10 min to warm up, then did stretching, dips, pull-ups and Burgener snatch drill with training bar, oly bar and then oly bar plus 10lb bumper plates. We started with squat snatch and as weight got higher progressed to powersnatch and stopped when forced to press out the bar.

John finished at 175lb and Joe at 165 lb.

I am going to try the 40 day program for OHS, ie do the same exercise for 40 workouts in a row and just increase the weight when the bar feels light. (01/40) We did OHS 2 X 10 reps, slow and deep with just the oly bar. Then bench press for max reps: John 25 reps at 155lb, Joe 25 reps at 135lb.

still not very good at these.
65
65
95
95
95
95
95

The best way to maintain strict form is to do these in the garage, next to your wife's new car.

110#
115#
120#
125#
130#
135#
140# (PR) Niiice

In kilos:
40 x 3
50 x 2
60
60
62.5
65
65 (143 pounds)

FINALLY! the elusive BW snatch is mine.
BW = 167#
snatch (all full squat):
3 x 115
1 x 135
1 x 155
1 x 165 (PR)
1 x 145
1 x 170 (PR and > BW)
1 x 170 (FAIL)
1 x 135
1 x 165

finished with:
snatch-grip DL 3x225/3x225/3x225
push jerk 3x135/3x165/3x185
front squat 3x185/3x205/3x205

Right hip still bothering me from Chelsea last week. Should probably go see a chiro or something soon if it doesn't go away. Stayed light, 32.5 kg on all sets, and worked on form.

golds gym frustration... only went to 115 today, full squat snatches

preceeded with:
OHS reps to 115#
front squats reps to 135#

followed with:
thrusters 21 x 95# (2 sets) my most time efficient set seems to be 8/7/6
waiter walks 50#db till I had to drag the db back to the car

worked HSPU yesterday evening after a 5 hour climbing day at the gym.

Nice work on the BW snatch JC!
I'm trying some of your tricks out. They will be good

Because my snatch isn't quite so good (I'm really poor at getting into the bottom position) I decided to sub in drop squats (a la Dan John's latest journal - good source, great suggestion on the list).
1-65
1-75
1-85
1-95 (fail)
1-95
1-95 (fail)
1-95 (fail again)

I'm trying to work up to this with OH squats in my warmups - we'll see what happens eventually (still learning!)

Happy with this one. Finally figured out how to throw the weight up overhead around the third set.

1x95 (fail)
70
75
80
85
90
95

BW 133

95
105
115 (fail)
115 (PR)
105
105
105

Love the snatch; the snatch loves me.
I'm just not that good at it. . .yet.
Stayed light and only to power depth due to lack of bumper plates and a landing area. Like Barry, there are machines and dumbasses behind me, usually.
Went for high rep sets, then settled into a single/double scheme.
Started with 65# sets of 5x3.
Next 95x5 x3
Next 135x2 x2 then singles.
Finished with wicked one-arm bench presses using 50# db. Nice ab work with that one!

BW=109
Power Snatch + Snatch
67x2+1
77x1+1
Snatch
85x1
90x1
95x1
100x1
105x1
110x3xmiss (110 just not happenin' today)

Performed Thursday evening at the local high school, because they have a nice platform and bumpers.

135# x 7

Used this as practice for challenge III by doing lock-outs on each rep. Reps 1 - 3, 15 second lockouts. Reps 4 - 6, 30 second lockouts. Rep 7, 60 second lockout. Nice.

70
75
80
95 (pr by 15lb!!)
100 (another pr)
105 (another pr)
110 fail

I realise these numbers are mediocre and I'm still 20lb away from bodyweight but I was delighted with this. I put it down to the snatch practice on Saturday morning at the seminar in Santa Cruz and the last couple of months practicing overhead squats.

BW=64.5kg

1x40kg
1x45
1x45
1x50 PR
1x52.5 PR
1x55 PR
1x57.5 PR

I'd only ever snatched 45kg before (in a recent WOD where we did it for reps), so I am stoked at the 57.5kg! A 12.5kg PR.

This was my absolute limit, however, as I was really only part way between a full squat and power snatch. I was chickening out with the bigger weights, so I couldn't make myself pull under the bar properly.

If only I could grow some courage, I think I'd be about ready to give a bodyweight snatch a scare...

Ugly technique but getting better.
Did the Mike Burgener warmup. Then climbed up a ladder of
1 power snatch to get the feel of the weight and 3 full snatches with 45, 65, 85, 105 lbs.
Did 3 successful sets of 1 at 115 lbs. but then those got ugly and I tossed one away in front which was not so bad but the one I lost behind me was scary. So did 3 more at 95 lbs. which were better. My snatch technique sucks! Oh well, all in good time. Take care all.
Matt

12 one handed snatches from ground with 24kg
10 48kg KB jerks