August 24th, 2012
AM
A. Snatch Balance, 5 lite perfect reps x 5 sets, 1 min - start @ 75lb, add 10lbs per set
B. 4 Position Squat Snatch (high hang, high hang, above knee, below knee), 4 reps x 5 sets, 2-3 min - start @ 115lb, add slowly, moderate loading
C. 4 sets ALL OUT:
30 sec touch n go Squat Snatch @ 95lb
30 sec Burpees to 6" OH
6 min rest b/t
A. 75,85,95,105,115. Complete no problems.
B. 115,125,125,130,130. Fast turnover is the key for me from these positions.
C. 8,11. 9,12. 8,13. 9,14. Last set was best due to being in control with Snatch. Was hopping around a bit on the other sets which cost time.
Video of last set. Ignore the music as Mandy was working out with me and it was her music selection today.
I have to video more workouts as I almost always find something to improve upon. I notice I need to keep the bar closer to my body on the squat snatches.
PM
10 minute of work @ 75% effort:
35 Double Unders
10 Walking Lunges
10 Unanchored Sit-ups
10 rounds even.
--5 min recovery
10 minute of work @ 75% effort:
10 Box Jumps - 24" - step down
10 Anchored Sit-ups
10 Wall Balls - 20#
10 Russian KBS - 24kg
6 rounds. ~20m to and from wall ball spot. Probably closer to 85% towards the end, but still could maintain for a bit longer.
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