Work Hard, Rinse and Repeat

Last night's workout for the class was a repeat of what I did Monday morning. Most everyone had a good workout doing it, although I'm sure they'll be a little sore today. Also, I did have to take some time to demonstrate to everyone how to do the snatches correctly. I expected this to take some time, so it wasn't a surprise. One key component that I kept going back to was "pulling yourself under the weight" instead of simply lifting with the arms. Focusing on that cue helped everyone do more of a snatch instead of a muscle snatch.

This morning's workout included more weight lifting type exercises. I wanted to focus on the complete body during lifting, so I had us do the following WOD.

As Many Rounds As Possible (AMRAP) in 10 Minutes of:
7 Thrusters
10 Ab Mat Situps

Using 50#'s, I managed to get 9 rounds + 5 thrusters. I really wanted 10 rounds, but I guess I'll have to dial up the pace next time to get it.

Throwing Weight Around

During today's workout, I threw in some new movements. We've been working on basic movement and I wanted to try something different. The Olympic Lifts are an awesome way to work on strength and explosiveness. I think I need to add more of this to the workout plans.

Of course, during the warm up, I spent a little time going over the snatch to make sure everyone knew how to perform it safely and correctly.

5 Rounds for Time
------------------------------------------
10 Dumbbell Snatches (5 each hand) (20#)
10 Walking Lunges (5 each leg)
10 Inclined Push Ups

I finished the workout in 7:07. I probably should have increased the number of rounds, as well as added more weight to the snatches. As it was, I was pretty tired at the end, but felt I still had something left. Maybe a push for a faster time would have worked as well. Well, live and learn.

Oly Lifting... I've Got a Long Ways to Go!

Did some oly lifting this morning after a decent warm up. I didn't have a lot of weight on the bar. Instead, I tried to concentrate on decent form and explosiveness. I worked on 3x5 Power Snatches. The first couple of sets went pretty well, since I used lighter weights. As soon as I started the third set, though, I could tell my form was off.

For the first couple of reps, I wasn't finishing the pull and ended up receiving the weight slightly in front of me. I reset myself and thought about 'throwing' the weight up. Suddenly, I was able to get under the weight better and catch it in the right place. NICE!

I didn't do much else, since I was a little pressed for time. Mostly just did some work to activate the most muscles.

Full Workout below:

Warm Up -
Three rounds 5 pull ups, 10 push ups, 10 squats
Burgener Warm Up

Workout -
3x5 Power Snatch (65, 75, 85)
1x5 Back Squat (85)
1x5 Push Jerk (85)