Doubling up
Today’s strength training will take a slightly different format. It actually won’t be strength training at all – instead we’ll be working on moving crisply with our power snatch under a bit of metabolic duress. “Every Minute On the Minute” workouts can be a great way to grease the groove of our technical movements while adding the element of fatigue. The bonus today is we get not only more practice with double unders, but they also help us find that fatigue. Find a weight with your power snatch that is challenging but one that you can do touch and go cleanly for three reps. And after all of that, then we’ll get to the workout…
WOD 1
EMOM 12
3 Power snatch
ME DU to :30
WOD 2
5 rounds
200m sprint
10 toes to bar
5 handstand push ups
Snatches: 65#, ~190 double unders.
Wod: 8:03rx. The only way this wod would have been more up my alley is if we added heavy deadlifts to the mix. Though I definitely could have shaved off some seconds and gone sub-8. Next time…
WOD 1 – 116 doubles @ 55#
WOD 2 – 11:16 Rx
For the snatches I just imagined JT telling me he needs to be able to read my shirt at the set up… like he was doing in the picture above. “Proud chest”
7pm left the gym drenched in excellence.
221 @115 from the hang. thought I should have gone heavier on the snatch, as I pretty much always think…
11:08 rx. probably could been faster if I didn’t have a weird three step swing for every toe(s) to bar. need to relearn how to string these together correctly!
no sock – just spraying everywhere
Ohhhhhh is that what the sock is for??? You learn something new every day!
WOD: 1 61 DU’s – snatches @ 75#
WOD 2: 10:47 – HSPU with an abmat. I *heart* TTB.