Workout:
A. Power snatch x1/hang power snatch (below knee) x1/high hang power
snatch x1; rest 2 min x6 complexes
73, 78, 78, 83, 83, 88 (video)
B. Clean pulls; 5x5; rest 2 min
133 x 5 x 5
+
3 sets:
15 KBS 2 pood (russian)
30 double unders
15 power snatch 55#
30 double unders
rest actively with 400m recovery run bw sets (2-3 min pace)
3:42, 3:37, 4:10 (times not including recovery runs)
+
C1. Sumo good mornings; 12-15x3; rest 1 min
35# x 12 x 3
C2. WEighted sorensen hold; 30 seconds x3; rest 1 min
15#, 20, 20
+
mobility work 15-20 min
done
Legs felt mostly recovered today. Snatching was fun...kinda stoked I did this complex at 88#. Last year that was a heavy squat snatch single. For some reason today I felt wobbly in my catch...in the arms...as you can see in the video. Everything else felt good. Am I looking faster?! I like to think so ;). Clean pulls felt snappy at 133 so I stayed there and worked on form and getting the bar to float. The WOD: the hard part were the snatches and mostly do to grip. I did the first and second round unbroken on the kbs and snatches but had to break up the snatches on the third round into 8/7. My left hand grip slipped. I almost lost it at the end of round 2 as well...I did lose hook grip on the left. Double unders were great today and it felt really nice to get outside. I was definitely breathing heavy. By the good mornings my right hami had tightened up pretty bad so I did them with just the bar and tried to stretch it out, it just doesn't move as smooth as the left. Sorenson holds felt good. I spent mobility time working on pancake, hamstring stretches and rolling legs everywhere. Thanks!
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