August 18, 2016

Daily score: 9

Workout:

A. Snatch; 7 singels @80% 1rm, 4 singles @88+% 1rm; rest 1 min


7 at 90#
4 at 99#

B. False grip ring to chest hold; amsap x3; rest 90 seconds


15 sec x 3

C. False grip hang; 20 seconsd x3; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)


20 sec no feet
15 sec no feet x 5 sec feet
20 sec with feet

D1. Leverage assisted ring plank hold; 30 seconds x3; rest 30 sec


30 x 3

D2. 45 degree externally rotated parallete support hold; 30 seconds
x3; rest 90 secodns


30 x 3

E1. Side plank overarch; 10 reps x3; rest 1 min

10 x 3/side

E2. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min

3 x 3


Felt so good to snatch.  I didn't have any misses but I must say I felt rusty and 99 felt heavy.  Right shoulder doesn't love the overhead squat portion but that really isn't anything new and not bad enough to call an injury.  Wow...lot's of room to improve false grip endurance!  My baby soft wrists were screaming.  Hoping building up some thicker skin there will help.  Also noticed the right shoulder has a harder time hanging in the false grip...it rolls forward or something.  The leverage assisted plank holds were interesting...not sure if this is a good thing that you intended and need to strengthen or a bad thing but: with that strap around my forearm and then leaning forward over the rings I felt a ton of tension in the elbow cubit...kinda where my elbows are double jointed.   I think the strap holds the forearm in place and then the upper arm slides over.  Makes sense?  I should have taken a video.  It wasn't pain really but very tight.  The parallete  holds are hard but good as are the side planks.  The negative vertical body levers were awesome!  So hard...but cool.  Thanks!