20 rep squats, Weddings, and Power Snatches

I have to be honest; these last 2 weeks of training have not been a fruitful as previous weeks. I attribute this mainly to taking Thursday through Sunday off of the last two weekends. One weekend off was for my sister’s wedding and the other was for a lake outing with several other fun-loving Oklahomans. Both of these events were a blast and something I would exchange for training 10 times out of 10. I think a lot of people (me being one of them) get too swallowed up by their programming and will not deviate under any circumstances. I am EXTREMELY hyper-active with an addictive personality to boot. It is especially important that I take a step back from the constant grind at the gym and live life.

Tip of the Day: Make sure you are having fun.

The one shining moment of the last couple weeks was Monday’s 20-rep squat sequence. We started a 6 week cycle at Koda where we will be doing one set of 20 reps each week. We are starting at 70% of our 1 rep max back squat and increasing weight each week (assuming that we get all 20 reps). Last week I was able to get 295 with a lot of encouragement from fellow athletes. I know this is not “Drew Hymer status” but I am glad I was able to start the cycle off with a win. I am looking forward to battling 305 tomorrow.

Another big plus is that I am starting to feel the Oklahoma weather cooling down a little. I am extremely nervous writing this because I do not want to jinx every OKC crossfitter (except for CFComplete… they have A/C) but the last couple weeks of training have been unbearable. We should have taken stats at Koda and sent them in for the “Most Sweat Produced in 4000 sq ft” category of the Guinness World Records.

HSPUs are still progressing at a very steady rate. I feel stronger with every EMOM that I do and am trying to keep myself from attempting Diane for another couple weeks.

Again, my excitement centers around the Olympic lifting movements. Last week I was doing one of the Outlaw strength WODs that included power snatch. I noticed that my power snatch was pretty weak compared to my full snatch which led me to believe that I was not properly executing the 2nd pull. I know this does not seem like a huge revelation but I had been focusing almost exclusively on the 3rd pull. I did power snatches for the next several workouts and was able to add 20lbs to my power snatch “max” in no time. I plan to keep heavy-ish power snatches in my oly warm-up from here on.

-Brice

P.S. We are hosting Steve Miller for an Olympic Lifting Seminar at Koda on OCT 6th. Click the link below for details. There are only 30 spots available. https://kodacrossfit.zenplanner.com/zenplanner/portal/event.cfm?CALENDARTYPE=Event&SKIP=false&eventId=AAFD0C74-6F2B-4B60-BEE8-6CBF73342F16&FRAME=false