December 13, 2014

Daily score: 7

Workout:


A. Squat snatch tech work (10-20 singles)

Worked up to 83#

B. Split jerk tech work (10-15 singles)

Worked up to 145 a 5# PR

C. Back squats; 10-12x5; rest 90 seconds (work on sequencing of squat)

45x10
55x10
60x10
55x10
50x10

D. Rear foor elevated DB split squats @44x1; 4-5x5; rest 90 seconds bw legs

10x5
18x4
18x4
18x4
18x4

+
7 rounds for time:
7 toes to bar
7 power snatch 55#

9:53

145# Split jerk

10 rep squats with new form/tips

Snatch practice useful as always.  I haven't split jerked in awhile and it was feeling so good, I went heavy and PR'd without any drama.  Back squats were rough.  I'm really working on going low and keeping my hips under the bar and chest up.  You can see in the video that even with light weight by rep 7/8 I start to lift my butt back and have a hard time correcting it.  DB split squats were hard because of the 4 second hold in the bottom and my legs were tired.  Went light and they were still challenging.  The WOD was fine, couldn't string T2B together today so I had to double kip all of them.  My grip was smoked.  Thanks!