Fitness - Snatch Technique With Scott Then Off To San Fran For The Weekend - 1/22

After my heart rate settled down and I cooled off for a bit, Scott and I began our training. And just after 10 minutes, I was leaps and bounds ahead of where where I was on this movement.

It was incredible what he could see just from watching me for a couple reps. I've gotten into a pattern with snatching that is super inefficient, so I'm having to re-train myself and get get the correct pattern locked in. Breaking the old and setting in new muscle memory.

We worked every little aspect of the lift. From the grip, to the pull off the ground, to the press overhead in the squat and everything in between. My hips were pretty wrecked after all this work. It might take weeks or it might take months, but I'll get it cleaned up with Scott's help then I'll be looking to set some new PR's with my olympic lifts.

Calories burned (snatch work with Scott): 554

I'm taking off for the weekend and heading down to San Francisco until Monday afternoon. Looking forward to exploring, having lots of fun, experimenting with foods and enjoying the company. It's me, my girlfriend (Nikki), my girlfriends sister (Kelsi) and her fiance` (Jesse). We're all heading down there to celebrate Kelsi's birthday. Happy birthday Kelsi!!!

The good news is that even though we're staying in a little boutique hotel, they do have a fitness center. So i plan on getting in a few workouts it. Depending on what they have I'm sure the workouts will mostly contain body weight movements. I.e. push ups, sit ups, air squats, hand stand push ups, burpees, lunges, jumping etc.

I've got a few ideas bouncing around in my head as far as programming for my workouts. And who knows, they might have a pull up bar, or dumbbells for thrusters or even an olympic bar and some weights.

I most likely will not have access to a computer, nor do I want to spend time during my little vacay in front of a computer getting it all on the blog. So I'm just going to write it down on paper and enter it all in when I get back on Monday.

Have a great weekend!

Fitness - Back Squat & Oly Bar Progression WOD - 12/31

Focus: Back squats, 5x5
1x5 - 125 Kg (275#)
1x5 - 150 Kg (330.7#)
2x5 - 160 Kg (352.7#)
1x5 - 164 Kg (361.5#)

Felt pretty good here. On the last set at 164 it felt like it was going to fold me in half. Lots of fatigue in the legs today but it felt good to power through. Just focused on getting full range of motion and keeping the core pressurized.

WOD: Olympic bar progression, bar only (20 Kg - 45#)
50 hang power snatches
50 overhead squats
50 push presses
50 front squats
50 back squats
50 hang power cleans
50 thrusters

Score/Time: 10:50
Calories burned (focus & WOD): 707

This was tough. Holy cow, it's crazy how pushing just the bar around can feel so heavy. The catch behind this WOD was that you had to move down the list in order and had to finish all 50 reps of one movement before starting on the next. And, you weren't allowed to put the bar down, which was the true test.

If the bar hit the ground it was 10 burpees. The only way to rest was to squat down and rest the bar across your lap and shake out your grip. But if you lost your balance and the end of the bar hit the ground, 10 burpees were waiting for you. This actually happened to a few people, bummer.

Have an incredible and incredibly safe New Years!