85kg Snatch PR

Hit a snatch PR at Catalyst on Saturday 85kg yay. Clean and jerked 94kg. Getting ready for Nationals, 1 week!

185# Snatch

AM - Snatch int + C&J int

A. Snatch, max

B. Squat Clean and Split Jerk, 1 rep x 6 sets, 2 min - 3 sets @ 185lb, 3 sets @ 195lb

A. 185# PR (2 lb PR).. video below

B. completed, c&j is feeling sloppy lately :(

9

PM - CP Battery Test

AMRAP in 15 minutes:

2 rope climb to 15ft

4 shoulder to overhead @ 155lb

9 rounds

took the bar from the floor and did 4 unbroken tng push jerks every round for the S2OH

This was tougher than I thought it was going to be because I planned to get 7 rounds but did better. Felt like I moved well though

9

185# Snatch from Chelsea Ryan on Vimeo.

183# Snatch PR!

AM - BSq int (low) + Snatch intense + C&J mod

A. Back Squat @ 20X1, quickly build to a tough 3 

B. Squat Snatch, build to a single

C. Squat Clean and Split Jerk, 1 rep x 10 sets, 1:30 min - 4 sets @ 175lb, 3 sets @ 185lbs, 3 sets @ 200lb

A. 250#

B. 183# pr

C. completed, failed the last jerk at 200lb just being lazy

10

183# snatch from Chelsea Ryan on Vimeo.

250# Back Squat x 3 from Chelsea Ryan on Vimeo.

PM - Aerobic Tester

21,18,15,12,9,6,3 for time:

Box Jumps - 24" - 

Chin-ups

7:42

"aerobic tester" is right. I felt so winded the whole time. Box jumps were all step down aside from the set of 21 which i jumped down on, but i felt too gassed to do anything but step down on all the other sets, even the round of 3. Pull ups were unbroken and for one of the few times i felt the pull ups in my lats. I felt kind of lactic on the pull ups. 

8

180# Snatch

Friday Sept 13th

A. Front Squat @ 22X1, build to a single

B. Split Jerk, 1 rep @ 205 x 3 sets, 3 min

C. 1 Squat Snatch @ 145lb every 30 sec for 15 mins

D. EMOM for 9 mins:

1st - 12 Thrusters @ 75lbs

2nd - 12 KBS - 32kg

3rd - 12 Lateral Barbell Burpees

A. 225#

B. Complete

C. Complete

D. Complete but barely

8

Sat Sept 14th I didn't train

Sun Sept 15th off

Mon Sept 16th

A. Snatch, work to a single

B. touch n go Power Clean, build to a tough triple - goal is 185lb

C1. Strict HSPU to Depth Cluster, 1.1.1.1.1 x 4 sets, 1:30 min

C2. Weighted Chin-ups on Rings @ 30X0, 3-3-1-1, 1:30 min

A. 180# ... pr, video below

B. 190# could have maybe done more but was losing focus, video below

C1. all sets to 8"

C2. 30#, 35#, 50#, 55#

9

PM - CP Battery tester

For time:

10 Rope Climbs to 15ft

100ft Front Rack Walking Lunges @ 135lb

100ft Handstand Walk

100ft Front Rack Walking Lunges @ 135lb

100ft Handstand Walk

100ft Front Rack Walking Lunges @ 135lb

10 Rope Climbs to 15ft

25:04 this killed me, I was dying on the lunges and just tried to keep myself going because I wanted to stop so bad

6

180# Snatch from Chelsea Ryan on Vimeo.

190# tng power clean x3 from Chelsea Ryan on Vimeo.

175# Snatch PR

AM - Snatch intense + C&J intense + Vertical CP

A. Squat Snatch, build to a max

B. Squat Clean and Split Jerk, build to a max

C1. Press @ 11X1, 3-5 reps x 5 sets, 2 min

C2. Weighted Pronated Chin-ups @ 20X0, 4-6 reps x 5 sets, 2 min

A. 175#....  5#PR, failed it a couple times before I got it so I didn't try anything higher. 

Video Below

B. 200# easy so jumped to 210# and made the clean but missed the jerk. Tried once more and couldn't get the clean

C1. 95# (5), 100#(5), 105#(4), 110#(3), 110#(2)

C2. reps: 6, 5, 5, 4, 4 @ 25# for all sets

PM - Rowing MAP

15 x 30 sec Row @ 75%/30 sec Row @ 50% - damper 3

+

5 min rest

+

15 x 30 sec Row @ 75%/30 sec Row @ 50% - damper 3

3319m for set 1

3327m for set 2

75% @ 2:04-2:05 ish

50% up to 2:35 ish 

175# snatch from Chelsea Ryan on Vimeo.

170# Snatch

AM - Back Squat intense + Snatch intense + Clean and Jerk intense + Dip/Chin-up intense

A. Back Squat @ 20X1, 1-1-1, 3 min - try all sets @ 225lb

B. Squat Snatch, build to a heavy single 

C. Behind the Neck Split Jerk, build to a heavy single

D. 10,9,8,7,6,5,4,3,2,1 rep rds for time:

Unbroken C2B Chin-ups

Unbroken Ring Dips

A. 225# all sets, felt fantastic

B. 170# PR (+5# pr). Worked up to 165# no fails, failed 170# but wanted it too bad to stop. 

C. 195#, failed 205#... I dont feel too solid on these, i disconnect and just am not confident

D. 6:19, dips were tougher... I think I have done this before but will have to look back in my notes to check the time

note: didn't take my hrv this morning because it wasnt working and i ran out of time to deal with it, but my guess is i was green haha.

PM - Swimming MAP

10 sets of 90 sec of continuous Freestyle Swimming, rest as needed b/t sets to keep 90 sec efforts consistent in PRE and distance

Will complete this afternoon

Achieving Goals; a 165# Snatch PR

A. Snatch, 1RM

B. Back Squat @ 20X1, 1RM

C. Press, 1RM

A. 165# (+7# PR) met a goal i had set, 165# before the OPTathlon

B.  235# (tie PR)

C. 115# (tie PR)

• Excited for the snatch PR, wanted that for a while and had no fails leading up to 165#, couldn't hit 170#... failed a few times the exact same way, just need a more powerful pull and more aggressive punch under
• Didn't have the leg strength I needed today for the back squat... 235# felt so much heavier and slower than last week, I tried 240# and hardly bounced and immediately sank back into my squat depth and had to dump it. I swear last week I could have gotten at least 245#, oh well. Probably wore myself out on the snatches by trying to get 170# like 4 times.
• Strict Press is always frustrating, 115# went just fine, but 118# would not move more than a couple of inches. 
• Although I'm happy with the snatch PR, I realize I still have a great amount of work to do in the raw strength department. 

158# Snatch!

A. Squat Snatch, build to a tough single
B. Power Clean. Squat Clean. Front Squat, 1.2.3 x 4 sets, 5 min
C. AMRAP in 15 minutes:
15 unbroken Chin-ups
15 HSPU
A. 155# (+2# pr) then 158# PR! (+5# pr)
B. 155#, 160#, 165#, 170# Felt good here. Legs were strong, it was mostly trying to get air and handle the heavy weight in the rack position for what seemed to be a very long time. 
C. 7 rounds + 15 unbroken pull ups kept the HSPU all strict and was always ready to do pull ups by the time I got back to them. Felt good, it was tough to plan a pace for this one and probably would have been crazy if I did kipping HSPU's, most sets of HSPU were done in 3 sets of 5. 


Overall felt good today. Felt strong and had a lot of fun throughout the entire work out today. 
I keep forgetting to charge my camera so it died early on. The video of my 158# snatch is in really poor quality from being flipped and ran through a few different programs. It looks great on my phone though. Wanted to video part B but didn't feel like dealing with my phone and the camera was dead. 



158# Snatch from Chelsea Ryan on Vimeo.