4 rounds for time of:
10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW

Post numbers and questions to comments." />

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Hang position
Tuesday November 6 2007

  • Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1 + 2 x 3 sets
  • Snatch - 80% x 1 x 5
  • Clean & Jerk - 80% x 1 x 5
4 rounds for time of:
10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Derek 1 | 2007-11-06
Didn't have time to get to a real gym so quick crappy workouut with no O/Lifts in the hotel. Oh well probably needed the recovery. Can't wait to work out tomorrow with Dr G.
mrbourgot 2 | 2007-11-06
Muscle snatch + 2 snatch balance 40-45-50-55-60(f)-50-50 Failed the first snatch balance Snatch 50-50-50-50-50 C&J 75-75-75-75-75 Needed to get lower. On a higher weight wouldn't have gotten most of these. 4 rounds for time of: 5 L&R 24kg KB snatch 20 Russian twists 16kg KB 10 pull-ups Time 7:10 Nice little blast through Cheers, Pete
mrjling/Jonas 3 | 2007-11-06
36/M/65kg Hang Power Snatch 40kgx2x4, 45kgx1x2 4 rounds for time of: 10 KB snatch (5 each arm) - 17kg 20 Russian twists - 10kg 10 kipping pull-up - 5:18
ChrisC 4 | 2007-11-06
Worn down. Didnt have a problem with the weight but it did feel extra heavy. Are we working towards another PR day?
Greg Everett 5 | 2007-11-06
Chris - We are ALWAYS working toward a PR day! Don't you worry.
Alicia Zhuang 6 | 2007-11-06
MSN & SNB 15kg 1+2x3 SN 20kgx1x5 C&J 35kgx1x5 4 rds 15kg 10 DB SN 8kg 20 Russ Twists 10 (strict chinups till failure then jumping - can't kip yet) 12:10 i might have to drop out.. depending... because my left rotator cuff hurts
Greg Everett 7 | 2007-11-06
Alicia - Definitely take it easy on your shoulder. Whatever movement aggravates it, drop it entirely for now. Give it at least a couple days and see how it's doing. Then bring it back in gradually and see what happens. You may have to stay light for a week or two, or you may have to drop certain movements for a period of time. Better to slow down for a bit than injure yourself--recovering from pain is easier than recovering from an injury.
Alicia Zhuang 8 | 2007-11-07
Ok Greg, thanks for your advice!
Allen Yeh 9 | 2007-11-07
shoulder prehab circuit 1: db retraction - 20 x 12L/R, 20 x 12L/R, db protraction - 20 x 12L/R, 20 x 12L/R sleeper stretch - 12, 12 thoracic mobility - 5 each ankle mobility drill- multi planar x 5L/R leg swings side to side + front to back - 10L/R arm swings - 10 forward/backward split squat - 5L/R lateral squat - 5L/R rotational squat - 5 L/R burgerner warmup- 45 x 1 muscle snatch + snatch balance - 45 x (1+2), 95 x (1+2), 115 x (2+1), 115 x (1+2), 125 x (1+2) (rest 45 seconds) snatch - 125 x 1, 125 x 1, 125 x 1, 125 x 1, 125 x 1 (rest 30 seconds) clean and jerk - 125 x 1R, 175 x 1L(Slammed my chin on the jerk), 175 x 1R, 175 x 1R, 175 x 1L, 175 x 1R (rest 30 seconds) 3 rounds: 10 kb snatch - 24KG 20 russian twists - 20# dynamax 10 pullups - rings Total time: 6:47 Notes: -Incorporating the diesel crew shoulder prehab stuff -Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it. Thoracic felt a bit odd -CA WOD 11/06 -muscle snatch + snatch balance - felt decent, couldn't get too much heavier than 125 for the muscle snatch -snatch - Felt great today though it is somewhat discouraging to have your muscle snatch be close to your snatch number -Clean + Jerk - The cleans felt good, the first few jerks felt crappy, clocked myself right in te chin on the first set. -Met-con - Had to cut to 3 rounds because the power pump class was about to start, meanwhile they were looking at me like I was insane. -kb snatch - no problems with conditioning, more problems with hand tearing and improper technique. -russian twists - felt it in my back a bit, tried to rotate more and twist less. -pullups - kipping on rings is weird and it was hard for me to get a good rhythm going.
Scotty Hagnas 10 | 2007-11-07
Good warmup of foam roling/tennis ball, joint mobility, and movement prep stuff. MSn + SB: Worked up to 85 for 3 sets - kept it pretty light and worked to get better wrist turnover on the catch. Sn: 100xmissx1x1x1x1 Stupid mistake on the first miss. C&J: 155x1x1x1x1x1 WOD: Modified a bit to get in some extra work. 4 rounds- One arm KB snatch 24K x5/5 Russian Twists w/26 lb D-ball x20 Wtd pullups 36 lbsx5 6:50' Stretch a bit, 2 partial straddle planche holds.
Leonid S. 11 | 2007-11-27
MSn+SnBal - 35 kg, 40 kg, 42.5 kg Sn 65 kgx1x5 C&J 87,5 kgx1x5 WOD 10 KB Sn 28kg 20 Russian twists 16 kg 10 Ring kipping pullups with 25 lbs backpack. 12:25. BW 217.
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