September 8, 2017

Daily score: 7 (sore chest/shoulders)

Workout:

A. Squat snatch; 10 singles @80% 1rm; rest as needed

95# x 10 singles

B. Hang squat clean x1/front squast x2; rest 1 min x5 complexes

95,100,105,105,105

C. Back squat @2010; 4-5x5; rest 2min

105x5
105x5
105x5
110x4
105x4

D. Single leg box jump; 5 reps x3/side; rest 1 min (keep the box very
low, keep chest/spine tall when you bend, try to get glute engagement
to jump)

5/side x 3, 6 inch box

E. Singel leg tall rotational sequence; 5 slow controlled reps in each
of the positions from the video in both directions

Done

How wonderful to snatch again!  My shoulders feel great and I think maybe more stable than when I last snatched (seems a loooong time ago).  I doubt my technique has improved but didn't feel like it has declined at all either.  I really felt good.  No back strain.  No misses.  Hang squat cleaning had also been quite awhile.  Felt good.  I wish the weight x3 front squats felt lighter!  Back squats went well other than that tempo being very challenging.  Trying to come up faster than going down was the trick.  The last rep of each set was probably more like a 2020.  D and E went well.  Thanks!