April 8, 2018

Daily score: 6

Workout:

A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video
https://www.instagram.com/p/BgUe5vnl14t/?taken-by=hollyemilyjackson


Done 

B. Clean grip deadlift; 5, 5, 5; rest 2 min


195,215,225

C1 Seated box jumps; 5 reps x3; rest 10 sec

5x3 to 24 inch

C2. Power snatch; 1.1.1x3; rest 10 sec/rest 2 min


90,95,95

+
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

Done x 10 mins, around 200 jumps


I did ride yesterday but today was too nasty (weather).  I did this this evening so I can ride in the hopefully nicer weather tomorrow.  Glute series is great.  Fun to pull bigger numbers on the DL.  C series was fun...my power snatch is a harder lift than the squat snatch is for me.  Numbers are about the same on the clean but I can squat snatch around 10-15#’s more than I can power.  I didn’t come close to failing any reps but plenty of room to clean it up and get more efficient.  Double unders were going great.  I was doing a set of 20 every minute working on the cues.  The first 2 links for videos did not work however...and I’d really like to see them!  I do tend to end up drifting to the right as I jump, so I think the left calf is pushing off harder.  Right as I hit 11 minutes my left calf felt the same old issue.  I stopped right away and did some stretching.  Hopefully riding tomorrow will help work it out.  At least I made it a lot farther than in the past.  Thanks!