AM - Snatch tech work + LP1 + LP2
High Hang Squat Snatch off blocks, 2 reps x 6 sets, 2 min - start @ 95lb, add 10lbs after set 3
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Prowler Sprint 25 sec ALL OUT @ 90lb load x 4 sets, 5 min b.t sets
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4 sets @ 97% effort:
7 touch n go Clean and Jerk @ 95lb
7 Burpees
15 sec Run
Rest 6-7 min b/t sets
Completed. This is exactly what I need. My not-so-great second pull/ lack of complete hip extension is what is keeping me away from a really heavy snatch. Once I fix this I know I can snatch in the 170#'s. Good exercise for me and appropriate load.
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completed, wow this was really hard. 90lb load felt pretty heavy for 25 seconds, recovery was fine but the last 8 seconds on each set was a grinder.
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:49/:49/:48/:48
felt great here. Pressing has definitely improved, 95 felt like 65 for the shoulder to overhead component.
PM - MAP (short end, high %'s)
10 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
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5 min
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10 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort
Row: 2,338m accumulated 2:08 ave. 85% were around 1:52 but sometimes took a few pulls to get to that pace which eats up time especially within a 30 sec interval, 50% were based on feel i didnt really pay attention to the speed but maybe something around 2:30
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felt great on the airdyne, felt much better than the row. Overall, a good map session.
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