Wednesday, December 30, 2015

A

Hang Power Snatch - 5 x 2; rest as needed (heavy across)

Result: 225# across

Stayed a little lighter than heavy because I wasn't happy with how the mechanics felt. I felt as though I was chasing the bar forward a lot, which is something I'm usually able to combat. May be due to training in the mornings this week, rather than the late afternoons. 

B

Box Squat (parallel) - 5 x 2; rest as needed (mod-heavy, speed focus)

Result: 405# across

Stayed here because it felt a little heavier than what I would have liked. On the last set, I didn't have a ton of speed. Hindsight, probably should have used 365-385#. 

C

Clean Grip RDL - 4 x 6; rest as needed (moderate)

Result: 315 / 365 / 405 / 405

Meh...not really sure what else to put. This is about all it felt like all the way across. 

+

For movement quality

30 Strict prone grip CTB

Result: 6x5s 

Getting easier. 

40 Strict rings push-ups

Result: 4x10s

Focused on super tight core. 

50 Ring Rows

Result: 5x10s

Again, prioritized by focusing on super tight core and active lats. 

120sec Accumulated Back-to-wall HS Hold

Result: 2x1 min

Felt great. 

+

ED Core

P - 2:56 / 2:50 / 2:44

R - 2:01 / 1:55 / 149

L - 1:55 / 1:50 / 1:46

Shoulder fatigue was the big limiting factor here.