A.
5 sets of:
3-Position Snatch (Floor, Below Knee, Mid Thigh)
B.
3 sets of:
Snatch Balance x 3 reps
C.
Back Squat
60%x8
65%x8
70%x6
75%x6x2
D.
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches (50 lbs/ 35 lbs)
2 minutes of double-unders
2 minutes of dumbbell snatches (50 lbs/ 35 lbs)
3 minutes of double-unders
3 minutes of dumbbell snatches (50 lbs/ 35 lbs)
1 minute of double-unders
1 minute of dumbbell snatches (50 lbs/ 35 lbs)
2 minutes of double-unders
2 minutes of dumbbell snatches (50 lbs/ 35 lbs)
3 minutes of double-unders
3 minutes of dumbbell snatches (50 lbs/ 35 lbs)
A: 135, 145, 155, 165, 170
ReplyDelete* A lot of the reps today felt a little uncomfortable which was frustrating. Need to get more comfortable snatching sub-maximal weight with accuracy.
B: 135, 155, 155
* The speed and depth of these felt good, but I wasn't opening my hips up fully, so I was kind of missing the point of the drill.
C: 260, 280, 300, 325, 325
* Squats felt good today, no problem here.
D:
1 - 65, 24
2 - 100, 55
3 - 115, 76
* My DU started to break down after the first set so I had to pace myself a little more methodically. My last two sets of snatches were better because I switched hands every 5 reps which kept the speed of the reps consistent unlike the first set where I went 5/5/4/4/3/3... too conservative.
Parts A and B kept light in an effort to focus on form and move through each position efficiently. Feel like my snatch is coming together slowly.
ReplyDeleteC: 110, 115, 125, 135
*Liked this rep scheme and felt good.
D:
1min: 20/16
2min: 40/24
3min: 39/35
*Very unhappy with my DU's. Just couldn't find a rhythm and kept tripping up. On top of that spinning the rope got progressively more difficult which made things way harder. However, snatches were good. I enjoy this movement.
A: 135, 135, 155, 155, 155
ReplyDeletefull snatch feeling much more explosive. making good contact finally at the hips. Still a bit sluggish though from mid thigh.
B: 135, 135, 135
worked on speed under the bar. continuing to work on my lazy catch. Have to be more aggressive with the lockout.
C: 185, 210, 235, 245, 245
All reps felt good
D:
did the masters qualifier #4 in place of programmed conditioning to measure myself
100 pullups
100 wall ball shots
10:10
finished 100 pullups in 4:50ish. Happy with my pace on the pullups but felt like the wall ball pace was too slow. Got more difficult than I planned. Spent too much time on rest btwn sets
A: Only went to up to #60. I am more comfortable with snatching from high hang and from the floor. My position two snatch was terrible so Drew had me just work at 60# and only at position 2 for the remainder of this part.
ReplyDeleteB: #50 and #60. Seemed really heavy today. I didn't feel comfortable with a heavier load.
C: 100, 110, 120, 130 Back squats are getting stronger.
D: MY DU WERE TERRIBLE! I couldn't not keep track of them. I did 10 snatches the first minute, 26 the second half, and 38 for the third part. I was happy with my snatches for that was the first time I snatched that weight.