April 28, 2018

Daily score: 8

Workout:

A. Snatch wave; 1 rep @75/85/90+% x3; rest 90 sec bw reps (increase
the weight on each single from one wave to the next and try to hit
your biggest lift on last - it is 9 total reps)

75, 85, 95
95, 105, 110
105, 110, 115

B. Squat clean; 15 reps time 125#

3:19

C1. Two arm DB OH reverse lunges; 20 alting reps x3; rest 90 sec

15's, 20's, 25's

C2. CTB pull ups; accumulate 6 sets of 2 unbroken AFAP x3; rest 2 min

:44, :45, 1:05 all butterfly

+
21-15-9
Wall balls 20# to 9'
Deadlifts 155#

5:10  (wb's unbroken, 12/9, 8/7, 9 on the DLs)

+
D. Double unders; amrap sets of 20 unbroken in 5 min

5 sets, stopped at 3:15 d/t right calf

E. Calf raises @2020; 15 reps x3; rest as needed
F. Single leg calf raises; 15 reps x3/side; rest as needed
+
mobility work 20-30 min

Done

 

Snatching was fun.  I can see in my vidoes that I still need to work on full extension.  But weights that used to be 'iffy' are becoming more reliable so that is good.  Squat cleans were tough!  I did 5 quick singles then 4, then 3 and 3.  CTB were a huge improvement.  I did these all butterfly this week just to compare.  After having watched some instructional youtube videos and thought about some of the cues I've been given, the whole 'brush the bar on the way down' cue finally clicked in.  It made a world of difference vs. banging my chest into the bar and losing the rhythm.  5 sets of 2 were easy breezy but the 6th set would deteriorate into 2 singles.  On the last round I rested more between each set and was able to hit them all smoothly.  21-15-9 was fun.  I had to walk about 20 feet between wb target and bar...a good chance to catch a breath.  DU's were feeling smooth and I was on target to get 7-8 sets.  Then around 3 mins my right calf lit up so I called it good.  I skipped the calf work in order to not make it worse.  It is getting more under control, I just have to do little bits at a time.  And it's worth it because I am improving at them.  Thanks!