BBG: 7×1 First Pull+ Hang Snatch- heaviest possible, rest 60 sec
3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
15 Power Snatches 75/55#
Modified - Snatch Balance for BBG, Singles for Double-unders, and 65# power snatches.
I was concerned about coming in tonight for both the burpees and the snatches in the workout, as following the high volume of push-ups in the workout Friday, my right arm was pretty sore near full extension. I asked Matt about it beforehand, and was told it was very likely just muscle pain from all that work, in my bicep. After the warm-up of some rowing (500m) and general stretching exercises, it actually felt a lot looser and less painful, so I figured I was good for the workout.
Was told to show form on an overhead squat first, then afterwards was put on doing snatch balances rather than the hanging snatches. Fine by me, it’s more a work on form and muscle memory, kind of a thing for me right now as I’m trying to get back into the swing of things and knock off all the rust so to speak. 45 on the overhead squat, 65 pounds for the first two snatch balances, and the remainder at 85 pounds. The last few it seemed to kind of settle in how to get under it, it feels heavy, until you slowly start to realise that the bar more or less stays stationary, you push yourself beneath it as quickly as possible, and as deep into the squat as possible. Will have to practice more.
Burpees! Who loves burpees? No one loves burpees. At least it’s only three minutes’ worth. But that also means you go all-out redline for those three minutes. Or attempt to at least… Started off decently fast, I guess? But quickly fell out of that, can’t claim any surprise really. If I had been on all this time and I managed my total of 37 in three minutes, then I might be a little disappointed. But I kept going as best I could, even walking up the burpees if I had to, for the full time. Rest, call out score, catch breath for part two.
Aside from being a little winded, the single-unders for jumping rope weren’t really much of an issue, it was more in the power snatches. They quickly drained away what little stamina I had recovered in two minutes’ rest, and slowed me down to doing one or two at a time, occasionally I’d have a burst of energy to pull three. Got one set, and one whole round down, more jumping rope. It was a little more jerky on this second round, being worn down and dripping with sweat, but with a couple starts and stops, all thirty were completed. Back to the snatches, and slower than before what with gasping for breath and all.. Managed to complete the second set of 15 as time was called.
Two full rounds completed, not the best potential, but the best that I can do in current circumstances, I think. Once I get moving again the potential should be greater..
I’ll just go with what my shirt said for the workout,