Training Thursday 9-2:
A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
245-265-285-305* w/straps
B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)
95-95-105-115.... Tried to catch in a squat, but not deep enough so did OH squat to finish... Worst lift hands down
125x1
135x1
145x1
C. Snatch pull; 3 x 5 reps; rest 90 sec(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)
185x3
D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%
135-185-235-260-285-295
Snatch is my goat of focus... gotta do it more often and keep stretching upper and lower body. It did feel much better after the 2nd set finally seem to get the landing position down... feet move slightly out when I land. Snatch deadlift felt good... wear straps next time and go heavier. Snatch pull I felt better without straps. Back squat was rushed, but I am not sure if I could have gone much heavier with the cadence
No comments:
Post a Comment