65-75-80-85-90-95-100 Rx'd

Went light, first time doing split snatch. 

SLIPS completed. 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211101/
Split snatch 1*7/
Split snatch 1-1-1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments./
20-30-35-40-50(x)-50(x)-50kg(x)/
월요일 저녁와드

CFWUx2 FS 10 10 5 3 3 1 
2x45 2x95 2x106 2x117 2x128 132.5(f)

Followed Acevedo's warm up and advice. Worked up in sets of three 25, 35, 45, 50, 55, 60x2, 55, 50kg. Did the Acevedo dynamic SLIPS 10 mins before 10 mins after.

E3MOM, and did each arm for every set; then did SLIPS

up to 60# in 5# increments

135, 155, 165, 165, 165(fail), 155, 155

155/160/165/170/175/180PR/165

95L,100R,105L,110R,115L,120R,125L

I was traveling last weekend. I did this today, Friday, when I should have been doing the Open WOD. I'm kind of behind so I am mixing the assignments up a bit. I struggle with bars in the overhead position; I am much more proficient with a dumbbell. So instead I did 10 reps, alternating, at each of these weights:

33-36-41-46-51 lbs

In between sets I did 4 minutes of each of the SLIPS elements.

I'll do the Open WOD tomorrow which, presumably, will be a Rest Day.

95, 100, 105, 110, 115, 120, 125 Rx 

135-135-135-135-140-145-145

At first I hadn’t remembered ever doing these, but I must have at some point because the movement didn’t feel as awkward as I had anticipated. Kept it light to work on form.

Split snatch
5-5-5-5-3-3
45#-55#-65#-65#-75#-75#
Double under practice in between sets
Ran out of time to do the 7th

M/34/5'10"/190

135-145-155-165-175-185-135

65-75-95-105-115-125-135

95-105-115-125-135-125-135.  
First time for me doing split snatch.

151, first time

(kg)
55 - 60 - 65 - 70 - 75 - 80(PR) - 85(PR)

Warm ups at 40kg 2x3. 

Need to increase the height of my pull and get hips forward more as they feel a little cut off but happy with the progress so far. 

Definitely miss doing WODs regularly.  Hopefully work will mellow out soon.  First time trying these & it felt really weird so did a form drill; 6 rep per set and switched lead foot each rep.
15#-15-25-35-45
SIPS (no l-sits)

85-95-105-115-115-115-115

135-155-165-155-155-165-165 

115-125-125-125-130-135-135 
Then, 1 min banded scales, each
1 min L single leg l sit, each side
1 min alternating single leg v ups
1 min alternating single leg pike compressions
Then, 2 rounds of 1 min handstand shoulder taps
1 min handstand flutter kicks
Then, 1 mine plank with arm out to the side, each side
1 min plank with leg reach up, each side
2 min banded seated straddle stretch

95, 105, 115, 125, 135, 145, 155

45-65-85-105-125-140(f)- 140- 145- 150(f)- 150(f) - 150- 150

What are SLIPS?

Did yesterday's son of Murph.  Results there.

Split snatches look really awkward.

Worked on split snatch technique up to 115lb 
SLIPS ✔

Globo scale:  if without bumpers you can do technique work with hang split snatches, then work to a controllable heavy single.    If without a barbell do alternating dumbbell split snatches, working to a heavy single.  If you max out the dumbbells do fast alternating singles if technique is good. 

I did 20.4 instead today and did singles of C&J after 
3 x 135
2 x 155
1 x 165 (PR)
The weight is relatively light, (power clean PR is 205), so I am just very conservatively progressing as I learn the Olympic lifts.

Split Snatch 
10-45/ 10-55/ 10-65/ 5-70/ 1-80(PR)
SLIPS (scales & planks between sets, everything else afterwards)

Yay new PR! 😂 Actually 1st time doing split snatches so did extra reps at light weights. 

Hard movement.. worked up to 165.. form a bit off. 
Did my SLIPS. Need to do some serious stretching today! 

55, 60, 65, 70, 75, 80, 75 lb.
Completed 1 split snatch + 3 OH squats each set.
Scales, L-sits, stretches.

This is always an interesting movement to coach due to the technical demands. Some of my athletes actually perform better with this snatch variation when compared to a power or full snatch. Here are some thoughts on scaling/modifying this one:
I will have most of my experienced athletes attempt this workout exactly as written and use loads that allow for sound mechanics to be maintained. For athletes that have experience, but mechanics are lacking, I will likely increase the reps slightly (2-3 per set) and keep the sub-maximal to allow for a little more practice. For athletes with little experienced snatching, I will assess them during the skill progression to see if I want to alter the movement to a power snatch, or hang snatch variation (power or split), if the technical demand of this movement too much currently. I will also increase the reps slightly to allow for more practice. 
Have fun!

135 - 145 - 155 - 165 - 175 - 185 - 195lbs

I’ve never done split snatches, so I took the buildup conservative. Told myself if o could at least hit the same weight as my power snatch I did well, and I did :)

40-45-50-55-57-58-60 kg

M/45/6'2"/180#

Believe this is a new movement for me 
75-85-95-105-115-125(F)-125#

Champions Club Scaling Notes:

RANT
I am going back and forth on this one, trying to figure out if I want to do a split snatch with the group or regular snatch. This could be one of those movements like kettlebell snatch or burpee over bar that are... not quite a gimmick movement, but more like really specific. It depends on what you want to get out of the movement, though. This could be a great opportunity to practice that lunge shape that is really important for us to have. If you are doing the split, switch feet on every rep until you get to singles. Like I said, still on the fence. Also, Clemson would not go undefeated in the AAC.

I SHOULD TRY THIS AS RX'D IF: I can go heavy enough for 1 rep to feel like a good workout

FIRST TIME WITH CROSSFIT VERSION: AMRAP in 20 minutes of: 10 hang power snatches, 20 lunges

GROUP VERSION: still undecided. depends if I think the lunge shape is worth introducing a movement that won't come up a lot. I'll probably go session by session

INJURY VERSION
Themes are: unilateral loading, jumping, overhead, max effort, rest. Pick two movements that you can do for max reps with a rest in between.

WARMUP
Lunge - split prep
Handstand  - overhead prep
Pull-up - overhead prep and hanging
SLIPS

GENERAL FEAR LEVEL: 2

Warm up for 191103:
GENERAL WARM-UP

2 rounds of:
200-m jog
10 PVC pass-throughs
10 alt. jumping split squats
10 overhead walking lunges with PVC
10 v-ups

SPECIFIC WARM-UP

Split snatch
Perform two rounds of 5 reps of each using a PVC pipe in the first round and a barbell in the second round:
Dip, drive, and shrug
Hang muscle snatch
Jump and land in split with PVC overhead
Hang split snatch
Split snatch

Build-up
Build-up to first working set by doing sets of: 3-3-2-2-1. The first set should be challenging but should also allow for gradual build-up across the first few working sets.

INTENDED STIMULUS
.
Sweet! Coordination is one of the main attributes of fitness. Challenging ourselves by learning new technical movements is a step in improving it. If you have never done split snatches before, your objective is to get to know the movement and make sure that you are moving well by the end of the workout. If needed to add reps to the singles, feel free to do so. If, on the other hand, you feel very confident about this movement, then go for it. It will be a very valid experiment to see how does the split snatch compares to your squat snatch. You can follow the guidelines below to warm up and learn the movement. Remember how fun it was to learn how to snatch? You can always find that same joy, either with the snatch itself or with new technical movements. Find your joy!


▶ Split Snatch

5 SuperSets
5 Behind the neck press in split position
7 Scarecrow split snatches
9 High hang split snatches

Loads: empty barbell to light

then 

4 SuperSets
3 Low Hang High Pulls
2 Low Hang Split Snatches

Loads: light to light/moderate

then 

Build to a moderate triple split snatch from the ground.

SLIPS
let's go back to our dynamic SLIPS. We did last in 190923. This time increase the hold in each position.
Cycle through these drills. Do 3-5 transitions on each station.
▶ Transitions from front scale to back scale on each leg: the idea is to keep your balance during the transition, just one foot on the ground. Hold each scale for 5 seconds on each transition.
▶ L-Sit to tuck on rings: transition from a tuck hold to an L-sit, and back. Hold both positions for 5 seconds. If not proficient with the L-sit yet, transition from a support hold to a tuck hold and back.
▶ Inversion: transition from a handstand to a tuck headstand. If not proficient with the handstand yet, transition from a full headstand to a tuck headstand and back. Hold each position for 5 seconds. If not proficient with the headstand tuck hold (tripod position), practice that today.
▶ Planks: guess what? Push-ups are dynamic planks. Today transition from a gymnastics plank position to the bottom of a push-up hold, and back. Hold each position for 5 seconds. Do this on a rack if needed.
▶ Stretching: Google: thebarbellphysio overhead mobility. Choose one stretch. Work on it for 2:00.