Monday's Workout

A great one today.

Strength Skill:

• Snatches (3 sets of 3, 2 sets of 1)

I've been re-reading Greg Everett's book on Olympic lifting, and the chapter on snatches has been incredibly helpful. (I got his new DVD, too, but haven't had a chance to watch it.) The book's detailed instructions and Tim's in-class coaching/cueing have helped a lot with my snatch technique; I'm nowhere near proficient yet (especially with heavier weights), but at the very least, I feel like I'm no longer awful at snatches.

This morning's snatches felt good and smooth from the floor, with a solid first and second pull. It's the third pull -- getting under the bar explosively -- that gets a little awkward for me once I start loading more weight onto the barbell. Homework!

Metcon:

• 21 pull-ups
• 21 knockdowns
• 15 pull-ups
• 15 knockdowns
• 9 pull-ups
• 9 knockdowns

Bodyweight WODs are my favorite, and this one was especially enjoyable. The pull-ups flew by quickly. And although knockdowns (a.k.a. deck squats) are new to me, they're fun: You start flat on your back with your knees tucked up near your chest, and then explosively drive your feet to the floor, rolling up into the bottom of a squat position and standing up -- all without using your hands to push off the floor. (It looks like this.)

Result: 3:47 as RXed.