hang snatch etcetera

I had an awkward kind of morning at CFA Wednesday. Not sure what’s going on with me lately but it has a lot to do with being overloaded at work. I had no problem completing the strength portion of the workout; in fact I loved it. I worked with Roderick and Rustan on “heavy sets of 3″ with the Hang Snatch. But I balked at the idea of doing the Met-Con (sprints and burpee broad jumps); it seemed like a sure fire way to aggravate my left foot’s injury, so I sort of skipped it. Instead, I did some intervals on the rower, a few lame sets of dead hang pull-ups, and about 5 sets of push-ups.

Strength: Hang Snatch

These were mid-thigh hang snatches. I am working on starting that 2nd pull high and pulling close to the body, but I’m having trouble delivering the explosive power I should. We took it easy on the pace and in the end didn’t do that many sets. I had a PR largely because I haven’t really trained the full snatch from the power position before.

3 x 75 / 3 x 75 / 3 x 95 / 3 x 95 / 3 x 115 (PR)

I’m not sure what I think about training the snatch in any kind of multiple-rep scenario. If you compromise form one iota in order to get multiple reps, you’re wasting training energy and possibly cementing problematic errors of form in the process. It’s probably better to think of multiple reps of the snatch as sets of 1 done in series.

Rowing, Pull-Ups, Push-Ups

4 intervals of rowing, all out, for about 90s.

5 sets up dead hang pull-ups: 5, 3, 3, 1, 1 (total: 13; these appear to have been compromised by the Hang Snatches; not sure why I didn’t do better on them).

5 sets of push-ups: 10/10/10/10/10

All in all, kind of a weird morning.