Saturday, July 17, 2010

Muscle up squat snatch

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4 comments:

  1. JustinJuly 17, 2010 at 8:26 AM

    WODoers: Muscle ups suck two days after fgb. Also, I scaled this to 115# and if I had to do it again I would scale it to 95# for the snatch. If it was a power snatch it would be different but this just fucked with my form. It was kind of like going to the range and trying to fix a hook after 36 holes in the wind. All you are going to do is fuck your form up worse. I need all the help I can get on the snatch.

    TT=13:52

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  2. Elgin Garage GymJuly 17, 2010 at 9:31 AM

    I hear you Justin... this one was a smackerooney!

    Warm U:
    Snatch 5-4-3-2-1-1-1

    Jacob 75-95-115-135-145-155-165-175(Failed)

    WOD #1
    For time:
    9-7-5 reps of:
    Muscle-up
    Squat Snatch, 135lbs

    Jacob 10:28 Rx'd (Failed on 5 snatches, ugh)

    I know if I paced myself better I could be in the high 8:00 range.

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  3. Elgin Garage GymJuly 18, 2010 at 10:07 AM

    Warm Up:
    Stretch

    Rack Jerk 1-1-1-1-1-1-1

    Jacob 130-160-190-220-230-240-250

    WOD #1

    Part A:
    For Time:
    1200m Rum
    63 Kettlebell Swings, 1.5 Pood
    36 Pull-ups
    800m Rum
    42 Kettlebell Swings, 1.5 Pood
    24 Pull-ups
    400m Rum
    21 Kettlebell Swings, 1.5 Pood
    12 Pull-ups

    *Within 90 Seconds of completion of the above WOD...

    Part B:
    Shoulder to Overhead, Max Weight Effort

    Jacob 19:45/235lbs

    Kenny 22:04/215lbs

    I know I could have gotten 255lbs after this one, 235 went up like it was nothing.

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  4. MikeJuly 18, 2010 at 10:42 PM

    I did a workout yesterday, but haven't posted until today. I know that there isn't a substitute for muscle-ups or for snatches. But, I did,

    21, 15, 9 rounds of:
    Push-ups
    Sit-ups
    Burpees
    Jumping Pull-ups (hanging on a 2x4 from under the deck)
    400m Run between rounds

    TT = 27:42

    I'm pretty sore today, as I'm sure I will be most of next week. Later fellas.

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