Workout:
A. Snatch; 10 singles @75% 1rm, 6 singles to build to a max above 75%;
rest as needed bw sets
10 at 83
Then: 93,98,103,108,113,118 miss
B. False grip ring to chest hold; amsap x5; rest 90 seconds
19,20,17,17,19
C. False grip hang; 20 seconsd x5; rest 90 seconds
20x5
D1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
D2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
E1. Side plank overarch; 10 reps x5; rest 1 min
10x5
E2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3x5
Snatching was fun. Got a lot of coaching, working on getting full extension and pulling under. The fail at 118 I kinda felt my elbows give out :/. Everything else went well. Lots of shaking during the parallete holds. Core and forearms and shoulders were shot by the end of this one. Thanks!
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