Wednesday, April 15, 2015
(6AM) just me
200m run, 10 kb swing (25#), 10 wall ball (14#), 10 box jump (20”), 10 Power Snatch (skipped this), 10 burpees.
Metcon (AMRAP – Reps) 6 minute AMRAP ladder up by 3: 3 KB swing (53#), 3 wall ball (20#), 6/6, 9/9, 12/12, etc. 2 minutes rest. 5 minute AMRAP ladder up by 5, 5 strict presses (65#), 5 box jump overs (24”), 10/10, 15/15, etc. 2 minutes rest. 4 minutes to establish 2RM Power Snatch. 2 minutes rest. 2 minute AMRAP of burpees. “Don’t I get to pick a WOD for my birthday coming up? Lol” – Matt Tuggle WOD.
As it was just me, we spent a lot of time on the power snatch. This was a great primer on the move. We followed the following progression:
- Start with feet shoulder width apart
- Holding PVC at hip crease, extend arms out to comfortably wide grip, use a tuck grip
- Pop the weight straight up, then pop and shrug shoulders
- Raise elbows
- Raise elbows and pop bar straight above head, elbows pointing down
- Pop from feet shoulder width apart to squat stance
- Start with bar above knees and have it bounce between pubis and belly button, with chest high and continue motion
- Start with weight on the ground, chest high, weight back against knees as if it wants to swing forward
- Rise up slowly, pivoting knees back, once above knees, start explosive movement to overhead
Arik was really patient and with a combination of visual instruction, verbal description, and form adjustments, I feel like a got an incredible introduction. We started with PVC pipe, moved to 15# training bar and then added 10# bumpers.
For the Metcon, I did 2 minute rounds. 2 minutes of KB swing (35#) and wall ball (14#) for 40 repetitions (3/3, 6/6, 9/9 + 4). 2 minutes rest. 2 minutes of strict press (35#) and box jump over (20”) for 33 repetitions (5/5, 10/10 + 3). 2 minutes rest. 2 minutes of Power Snatch to establish 35# 2 repetition maximum. 2 minutes rest. 2 minutes of burpees for 22 repetitions. Total of 95 repetitions, recorded as 40 reps for the first sequence.
I was truly trashed after this workout and could not imagine 6 minute, 5 minute and 4 minute rounds. The burpees at the end added insult to injury and the only benefit if any is the mental confidence that I could bang out 20 burpees after a tough workout.