Tue 29AUG17

AM
A) Tall snatch + OHS + SB: 2.1.1 x 5; rest as needed – LIGHT load speed focus!

75, 85, 90, 95, 100

– OH positioning work with James. Bar more forward, chest up, sit back on heels. Should be able to snatch balance 120%ish of 1 rm snatch so about 320+. Need to work on that positioning so I receive the bar with my spine taking the impact.

B) Clean and Jerk: every 75 sec x 6 sets – 55-65% – TnG x 3, control this and practice PERFECT reps

All at 180.
– think less squat and more hinge for the setup/eccentric so that bar can stay super close and I don’t have my quads do all the work. Head/spine neutral helps me think about it.

C1) L Sit Rope Climb: 1 rep; rest 10 sec

Good/ good/ half way/ legless without the final touch
– grip completely shot

C2) Paralette Handstand Push-Up: 8-10 – kipping; rest 10 sec

5.3 from floor/ 8 from 12″/ 5.3 from 12″/ 4.2.1.1 from 12″

C3) Toes to Bar: 20 reps; rest walk 3 min x 4

UB/ UB/ UB/ 5 reps x4 sets

– worked on wrapping my thumbs around which is tough for me.
– worked on lengthening the kip/ extension the last set

D) 10 rounds – SAME times per round:
6 bjo -24″
8 row cals
6 HR push ups
8 AB cals
– CONTROL this per round

19:50

All about 1:50/ round with a 10 sec ish transition. All day pace, super easy to maintain.
PM
A) Thoracic Flow: 10 min EASY

Doing after row

B)Row
500m @Damper on 4, stroke rate @30. about 1:43-1:44 pace
rest walk 90 sec
x 14

– rest 4 min after 7 sets
– remember have the idea you can hold this for 15-18 sets sustainably

1. 1:43.3
2. 1:43.1
3. 1:43.1
4. 1:43.3
5. 1:43.2
6. 1:43.2
7. 1:43.4
8. 1:43.2
9. 1:43.4
10. 1:43.1
11. 1:43.2
12. 1:43.3
13. 1:43.3
14. 1:43.1

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