April 15, 2018

Daily score: 8

Workout:


A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x4; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x4; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x4; rest as needed to recovery



Done

B. Clean grip deadlift; 3, 3, 3; rest 2 min


225,235,245

C1 Seated box jumps; 5 reps x2; rest 10 sec
C2. Power snatch; 1.1.1x2; rest 10 sec/rest 2 min


100, 95

D1 Seated box jumps; 5 reps x2; rest 10 sec
D2. Power clean 1.1.1x2; rest 10 sec/rest 2 min


125,125

+
Double under efficiency work on these drills/cues 15 min
https://www.youtube.com/watch?v=Nuq32zlovw8 hand and thumb placement
https://www.youtube.com/watch?v=_6IHZfqc4WI breathing on double unders
https://youtu.be/RRYLq3DW8eI elbow position
https://youtu.be/gNC4KPw9zlI wrist speed

15 du’s emom x15 min with the last set a max set of 40 reps

Glute stuff is so great.  Deadlifting heavy felt amazing.  My hands were a tad sore going to snatching.  Snatches at 100 were messy.  Much better at 95.  Cleans felt pretty good.  Really happy to have made it through the du’s without any calf issues.  Just taking it easy and listening to my body.  I took some video and am still shocked at how I don’t look like I feel I look.  By that I mean- I think my hands are forward and my body is super tight and I’m just rebounding off my toes.  But then I can see I have a lot of tension loss and my hands swing back with each rep.  Lots to work on.  I shortened my rope after watching a length recommendation on the YouTube channel you gave me.  Seemed to help.  Thanks!