On empty

“Santora”
Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute

Just wanted to try my hand at Snatch Balance. I haven't done this movement since my the early summer, prior to my back injury. It was a good warm up to Santora. 

OMG, what an ass kicker. It's like Fight Gone Bad but way fuckin' worse. I'm happy with my score. I'm glad that I did 55# vs. 65#. There was no way I would could have done 65# cleans into the seconde round, my legs were just killed... After 400m walking lunge then the Front Squat workout on Tuesday... my legs are still fried and on the mend. During the shuttle sprints my legs felt so heavy; running backwards felt good, it was the running forward that was difficult. 

The burpees were actually not bad. You just kept moving and pushed up and that's it. I did well each round, it kind of felt like rest. 

The worst worst worst was the Jerks. At that point of the round you are just sooooo gassed the idea od cleaning the bar and putting overhead is sickening. I would only do like 2 at a time and would have to dump the bar. Of course, before the start of the WOD the strategy was to rest the bar at the rack position and not drop the bar so you wouldn't have to clean it again, well all strategy gets thrown out the door when you're just trying to survive. 

Here's how the work broke down each round. 

You know what I like about your snatch?

Snatch balance 1-1-1-1-1-1-1

Towards the end I was finally feeling that good solid receiving position at the bottom of the squat. The set of 50s were done multiple times because I was receiving the half way into the squat, not at the bottom. So I made the point to get FASTER! and COMMIT. It's all a mind game. I know I can overhead squat a lot more, but the snatch balance is such a vulnerable position... YOu really have to be confident, not just capable or strong. 

I'm happy. I hope to get up to 70#s soon. 

Wednesday

I just worked on my speed, and explosivity (I'm making up words...) ok, um, explosiveness. Not really going to heavy weight, just working on technique, trying to form those synapses.

I was happy with my work. Diso was able to critique me. I was definitely having commitment issues of catching the bar at the bottom of my squat. Not that I didn't have the speed to do so, but I was not confident in sticking the lift and possibly dumping/injuring myself.

In the Balance

Snatch Balance 1-1-1-1-1-1-1

Post loads to comments.

Watch these athletes perform the movement:  Andy and Spencer Hendel, Chris Spealler and Eric O'Connor, Brendan Gilliam and Tanya Wagner.

20-45-45-20-25-30-35-40

My shoulder flexibility is still something I'm working through. 

Optional WOD:

AMRAP 

6 DB Snatch 8#s

9 Box Jumps 18"

12 Sit ups

My score: 4 rounds + 6 snatches + 3 BJ

I really wanted 5 rounds :-/

Day 1 Paleo-
Weight: 109.4 lbs
Body Fat: 27% 

4 Dried Apricots

2tbs sunbutter

Korean BBQ (rib-eye and pork belly) with all the panchan and radish wraps instead of Duk Bo ssam

Some Bibimbop, no rice

Kalbi soup

2 dried apricots

1 cup chili (no beans) with 1/4 broccoli slaw that I added directly into the pan. It was interesting. 

2 tbs sunbutter

 and maybe a mango if I'm still hungry. 

Theory: that eating Paleo makes you require less sleep. I woke up at 6:45am this morning and I know I went to sleep close to midnight. It's been happening like that the past few days. Again it's just a theory. 

I can't wait to work out tomorrow. I've never actually felt that way before until today. Maybe I've felt it before but I never actually verbalized the thought. I have a huge curiosity to see if being strict Paleo is going to affect my work output for the better. I guess we'll find out tomorrow.