Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x3; rest 1 min x7 sets
(light/moderate load)
63, 68, 73, 78, 78, 78, 78
B. False grip weighted (5-10# weighted vest) ring to chest hold; amsap
x4; rest 90 seconds
20, 20, 17, 13 (all with 5#)
C. False grip ring rows; 10 reps x4; rest 2 min
10 x 4
D. Shoulder extension plank hold; 20 seconds x4; rest 1:40
20 x 4
E1. Leverage assisted ring plank hold with small circles; 5 slow
controlled circles in both directions x3; rest 30 sec
x 3
E2. Externally rotated parallete slide in-outs; 5 reps x3; rest 30 sec
- https://www.instagram.com/p/
5 x 3
E3. Hollow body holds; 30 seconds x3; rest 30 sec
30 x 3
So ridiculously sore. Snatching felt stiff and wobbly, mostly the OHS. Everything else went well. Took an epsom salt bath and went to bed early. Thanks!
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