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Lifting Ourselves and One Another

Thursday, January 9, 2020


Work to your heaviest in the following complex:

Power Snatch/Hang Power Snatch/Overhead Squat X 3

TT WOD: Gymnastics

A1.  L-sit holds – 5s hold X 3-4/set X 4 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 4 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.


B1.  Headstand pike raises – 8-10 reps @ 5050 X 3 sets, rest 60-90s


B2.  Ring Invert – 6-8 reps @ controlled tempo X 3 sets, rest 60-90s


B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard

Comments: 9

Up to 185.

Thanks Derek P!

I know TT was just snatch before Xmas, but I actually haven’t snatched in a while. Felt nice. Really focused on getting my butt back in the catch.
Thanks Derek!
Little bit of handstand work in open gym after 🙂

Hang Power Snatch 115lbs with a snappy finish.

Goal: power snatch 135lbs with stellar form

Worked up to 115lbs 🙂 Perfect place to improve.
Did three sets got better every set. Coaching made the difference. Working on my finishes. Time to add 10 lbs.

Very happy with my my progress. Every improvement in mechanics is leading to new PRs.

Worked up to 2 sketchy sets @75#. Dropped to 65# to focus on technique.

Thanks Shannon

Up to 135. About what I expected.

More cool new movements.
Expecting the core to be a little tender tomorrow.

Thanks Shannon and Brett!

Worked on snatch mechanics and had some success at end of class. Coulda shoulda done the snatch TT!

Gymnastics TT – another interesting class 🙂 which I’m sure I’ll be feeling tomorrow.

Tonight I was experimented upon and I liked it.
I’m really looking forward to this new TT series.
Crappers! This was freakin’ challenging. There’s parts of my body that got some serious attention.

We’re always told to listen to our body, but if I had done that I would have left after warm up.😝 My persistently broken shoulder was not happy about being made to snatch, but by starting super light and working up slowly it got used to the idea. Wound up hitting a pain free 125# for the complex, then had a sharp reminder with the power snatch at 135# that all was not right in that arm…🙄 But hey, it’s progress….

Thanks Shannon!



Need to remember to not rip the bar off the ground on power snatch. 1,2 go!

Thanks Shannon and Derek P!


Oh my fucking god. Never been so sore after a TT in such small muscles. I’ve never had so many cramps in such strange parts of my body.

Really looking forward to this TT gymnastics. We are going to have such strong lats.

Thanks Brett and Shannon! Great work 7pm!

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