Time to get technical
Today marks the start of our next programming cycle. I’ve already written up some notes for this upcoming cycle that was sent out with last week’s newsletter (see here) so I’ll focus today on our tests: the snatch and a spin on “DT”.
The snatch is a movement that takes a lifetime to master. Here are a couple videos (that I’ve posted before, but love so much that they are worth posting again) of Chad Vaughn snatching in slow motion and then his own analysis of his lift.
Our WOD will be DT done with a kettlebell (and an extra round so we can get the same number of rounds on both sides). Make sure you choose a weight that’s not going to pull you around the room. We want this to challenge our balance and stability, but we don’t want to have to chase it. If these movements seem strange and difficult, don’t worry. We’ll have plenty of time to perfect them over these 8 weeks.
Test:
1RM
WOD:
1-armed kettlebell DT
6 rounds (alternating arm each round)
12 1-armed kettlebell deadlifts (1.5/1)
9 1-armed kettlebell hang power cleans
6 1-armed kettlebell push jerks
Snatch: 115# (first time doing a squat snatch this as a strength, I think)
WOD: 5:32 w/ 12kg (went fast but should have gone heavier — got confused by pood math in the morning!)
Snatch: 45#, as forever working on form.
WOD: 6:27 w/ 3/4 pd
Always fascinating to find the asymmetries!
Snatch: 155# PR
I’m surprised how good this felt. I received the bar deep and locked out. Failed on 165# twice but it was close.
WOD: 5:02 RX
Took it at an easy pace. Didn’t want to overdo it after a self-imposed rest week.
S: 75#
WOD: 5:24 (3/4 pd)
Elbows, wrists, and getting low needs work.
Had great 5p fun with Lara and Jason, if every Monday I can leave work early .. life would be good.
Snatch: 90# Felt super wobly but at lighter weights felt good. A good 30# heaver than the last time I snatched.
WOD: 6:03 1pd. Left side is much weaker!