Every Second Counts

This morning, we did one-arm snatches, and I graduated to a new weight: 30#. It felt pretty awesome. So awesome, in fact, that I got a little ahead of myself and did one set with a 35-lb. dumbbell (!) but my form kinda disintegrated, so I backed it off to the 30s for the remainder of the sets. They did not look like this:

image from oldtimestrongman.com


What is going on there in image #2? Is the barbell whispering a secret to him? And what exactly is the explanation for the landing in #3?!

Our workout:

7 rounds:
DB snatch 3 per arm, 30#
:30 rest
:20 air squats
:90 rest
My squats: 16 – 18 – 19 – 19 – 19 – 20 – 21

4 rounds:
:15 DB thrusters, 25#
:45 rest
:30 row
:30 rest
:45 double-unders
1:15 rest
My thrusters: 28 total

This workout was an excellent reminder for me to keep moving because with just one second left in the 20-second squat interval, I nailed the last rep that bested my goal for the day. How fun is that?! I’d tried for 20 on rounds 3, 4, and 5, to no avail.

“Melicious, you have a very tenacious look on your face,” Coach Boone said.

I’m [gasp] trying [wheeze] to [pant] get [huff] to [puff] twenty [rasp]! I replied

When I hit that 21 on the last round, I strutted like Ru Paul workin’ the runway (sweetie), burning quads and all.


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  • Mick says:

    I used to do one arm Barbell snatches when i was 14 and 15 at school…havent seen anyone do them in a long time..thanks for the post..am going to have a crack at some later today during training….




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