AM - Snatch tech work + LP1 + LP2
3 Position Power Snatch (high hang, above knee, below knee), 3 reps x 5 sets, 2 min - 1st set @ 105lb, add 5lbs per set
Completed. Positions all felt great with 105, 110, 115... i made all the lifts at 120 and 125 but they weren't as smooth as the 3 previous weights. still needs work but feeling better on the snatches
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5 sets ALL OUT:
20 sec Power Snatch @ 80lb
15 sec Run
Rest 8 x work time
Power snatches: 9, 10, 10, 11, 11. i found that if i went from the top and straight to the ground i could get a few extra reps in vs that slight pause at my hips which is a great way to keep form but i wanted more reps! almost got 12 the last set but only made it to the high pull by the 20 sec mark
Runs: stayed consistent, didn't measure the distance. Although the distances were about equal the last 2 i felt way less powerful on.
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3 x 50 sec Airdyne @ 95%, 6 min b/t
felt good here, i wish my airdyne monitor worked for calorie count so i could know where i'm at, i feel overall pretty powerful on the airdyne in general
PM - MAP (short end, high %'s)
60 Double Unders per minute for 5 minutes
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3 min
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5 x Row 300m @ 2K PR, 1 min b/t
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3 min
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60 Double Unders per minute for 5 minutes
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3 min
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5 x Row 300m @ 2k PR, 1 min b.t
Completed. All sets of DU's unbroken which felt great, the last couple sets my calves were fatigued and shoulders, so my rotations weren't as smooth but still made it through. My best 2k is not great i think 8:09 so i held a 2:03 pace for all the rows and felt great.
Overall a good session today, good power and energy and breathing was great during the pm MAP.
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