Wednesday, November 13, 2013

Snatching and a 1st pull breakthrough- thanks Zachypoo!

A. 5 sets – Muscle snatch; 3,3,3,3; rest 2 min
55#, 60, 60, 65
B. Drop snatch; 3,3,3; rest 90 sec
90#, 95, 100
C. Emom 12 min
Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2
Even – Hang power snatch x 2 + Hang sntach x 1
Worked on the 1st pull- my weakest link in oly- really focused on weight transfer w/ 70#


+
3 sets:
12 front rack step ups (85-95#)
Amrap CGBP (70%)
12 front rack reverse lunge 
Max effort FLR on rings
Rest walk 2 min

Used 85# for FRSU and FRRL, Used 80# for CGBP, times for FLR w/ feet on 12" box were:
1:35, 1:03, 1:10

Notes:
- DROM warm up
- Heavy weight on snatch grip deadlift, focus on weight transfer to front edge of the heel off the floor
- feet elevated on box for ring FLR
- lunges are total, not per leg

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