December 9, 2014

Daily score: 3

Workout:

A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)

20 reps from 53-73 pounds

B. Zombie squats; 10-12x5; rest 2 min

45 x 12
45 x 10
45 x 10
45 x 10
45 x 10

C1. Good mornings; 12-15x3; rest 1 min

45 x 15
55 x 15
60 x 15

C2. Weighted back extensions @2222; 6-8x3; rest 3 min

5 x 8
8 x 8
10 x 8

D. Barbell hip thrusts; 12-15x3; rest 2 min

95 x 15
105 x12
105 x 12

Snatching felt good, seems like it's been awhile.  It was good to get a chance to practice Burgener's tips.  I definitely have not been rotating my armpits forward because that feels different and is a hard habit to change.  But it feels way more stable.  Zombie squats...yes, they were light.  I was not feeling well but still really needed to lift so I knew it wouldn't be a heavy day...but wow.  Doing those correctly like Burgener wanted with chest up and hips under the bar...they were challenging at 45#.  Good mornings went fine but I definitely noticed that I shift to my right leg and have to focus on using my left side too.  Back extensions were harder than I expected.  Barbell hip thrusts felt good.  Thanks!