A Bit of a Burner Today

Yesterday was “too many front squats,” so what would today bring?

Answer: Three rounds of fun.

cfa08db50f4a04cdfa79d30579036a4cMade it in for an 8:30am class with Sarah, Brent, Justin, and Jenny. Coach Drea got us all moving into some mobility work pretty quickly…

We did some T-spine mobility (foam roller in the upper back/shoulder blades with a wide overhead grip on an unloaded barbell on the floor), then did a series of banded hip stretches on the rig. And from there we did a little three round warm-up…

  • 100m run
  • 10 toes-to-bar, lying on the ground and touching the rig with our feet over our head
  • 10 power snatches with a PVC pipe
  • 10 PVC pipe passthroughs
  • 5 inchworms with a push-up

I have to say I was pretty warm after that. 🙂

We did a little more snatch work with an empty barbell — shrugs, high pulls, and full snatches from a variety of positions — before adding some weight to get to our working weight for the WOD.

Now, my left hand grip was already testy just doing the snatch warm-up with an empty bar – so Drea and I discussed keeping the weight pretty light the three choices were #155, #135, and #95. I put #75 on the bar and called it good. We figured I could shift to push press or push jerk if that got bad.


The workout was 3 rounds for time:

  • 10 strict knees-to-elbows (or strict knee raises)
  • 10 power snatches (155/105#, 135/95#, 95/65#)
  • 10 strict knees-to-elbows (or strict knee raises)
  • 10 burpees

She wanted us to shoot for 12 minutes. Some people in earlier classes got done in under 10, but nobody has done it at Rx weights yet.

72504741I managed to get it all done in 12:50. And I’ll take that. Even scaled like it was, it was a challenge. First round was done in about 3 minutes. Second in about 4. And took about 5 for the last one.

But I got through it, kept moving, and was gassed at the end. I think I did ok. 🙂

Everybody else kicked butt as well and I’m sure the 9:30 class will fly through it.

Thanks for the encouragement Drea (and Lyle, Danielle, and Jenny!) – every little bit helped. 🙂

Have a great day folks!


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