Ideal form on this one arm snatch as always involves that squat depth. Make sure to watch the twisting of your lower back on these also. If you are more fluid (and safe) in your movements by breaking it into a power SN followed by a one arm OHS then by all means, do it. But please don't relent in that goal for max range of motion!
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Warm up well with our sharp and mobile mentor... Do not leave after your WOD without loosening up and/or cooling down well! Watch episode 321 on this link and look at how Kelly considers his programming. You must learn how to structure this most effectively for yourself in the long run. He gives a great structure for framing your own mobility work. Remember, it's truly about compliance. Plan it, then do it...
Like these world class load builders at work!
Happy Birthday Suzie !!!!
Posted by: Janice | October 03, 2011 at 22:39
"Joshie" modified! 29:45
three rounds for time of:
10 pound Dumbbell snatch, 21 reps, right arm
5 Pull-ups
10 pound Dumbbell snatch, 21 reps, left arm
21 Knees to elbows
Posted by: Janice | October 03, 2011 at 22:38
30:25 Ouch! Raw paws :( Used 20#db and did combo of kipping L-pullups, knees to elbow & a few reg kips. Thanks for the help Cool Trainer & Cutie Top Mariah :) Suzie, you are so welcome...not my best cake cause its gluten free, but lets have you pick a real cake from my reperotoire & I'll give you a real Betsy Crocker cake :) Hope you had a good day!
Posted by: Betsy | October 03, 2011 at 22:13
26:06 I think. I used 12# dumbbells and green band for all my pull ups.
Bitsy Betsy, thanks for the cake. I totally loved it. It's not often someone bakes for me!
And to all of you, THANKS.
To Joe, doumo arigatou gozaimasu!
Posted by: SUP Suzie | October 03, 2011 at 21:21
great job night crew you all killed it!!
Thanks for the push Brian, you ninja-flexible-gymnast
Posted by: FreightTrain | October 03, 2011 at 19:49
20lbs on dumbbells. L-pullups.
32:49
Suzie-san, tanjoubi omedetou gozaimasu. (I'm sure you can figure it out!)
Posted by: Joseph Aihara | October 03, 2011 at 19:17
Happy Birthday Suzie!!!!
Posted by: Denise | October 03, 2011 at 19:07
Happy Bday Suzie
Posted by: Brig | October 03, 2011 at 18:09
Happy Birthday, Suzie! Hope you're having a great day!
Posted by: Steph | October 03, 2011 at 16:17
Betsy, thats a great way of putting it. High score for life! No worries, youll kill it tonight.
Posted by: Rob | October 03, 2011 at 15:30
And thanks to everyone for the b-day wishes. If I had my way, I'd be there right now.
Posted by: 49'er Suzie | October 03, 2011 at 15:15
To Bitsy-Betsy, yep, I'm enjoying cake and ice cream right now. Plus my office looks like Hallmark blew up in here:)
And I hope you are there tonight. Don't let the early guys scare you off.
Posted by: 49'er Suzie | October 03, 2011 at 15:10
Rob, maybe it's like bowling...high score wins!!!! But, I must say, you're not motivating me to come in tonight. I'm a scurrrrred!!!
Posted by: Betsy Young | October 03, 2011 at 14:57
50 someting rx'd. If the goal was to have the worst time, id be the best.
Posted by: Rob | October 03, 2011 at 14:09
Happy Bday Suzie!!! U rock!!!
Posted by: FreightTrain | October 03, 2011 at 11:00
Scaled this at work:
25# DB
round 2 and 3 had sets of 10...bad things happen when he works out alone.
Dang this thing is hard!
***Happy birthday Suzie, you Stand Up Paddling Maniac!!
Posted by: Jud | October 03, 2011 at 10:26
Happy Birthday Suzie!!! My fellow Libra and week apart October birthday girl...hope you have a fantastic day and even better year!!!! Someone better bake for YOU today :)
Posted by: Betsy Young | October 03, 2011 at 10:19
three rounds for time of:
15pound Dumbbell Power snatch, 21 reps, right arm
21 Pull-ups red band
15 pound Dumbbell Powe Snatch, 21 reps, left arm
21 Pull-ups
21:48
Posted by: Chris B | October 03, 2011 at 10:03
Happy Birthday Suzie !
Posted by: Chris B | October 03, 2011 at 10:01
28:50 #25
Posted by: Mike R | October 03, 2011 at 08:51