Workout:
A. Snatch balance; build to a tough sinlge
115
B. Squat snatch; 5 singles @85% 1rm; rest 90 seconds
5 at 100#
C. Front squat for speed; 5 sets of 3 completed within 6 seconds from
start to finish of reps; rest 2 min
100, 110, 115, 120, 125
+
3 min amrap:
10 wall balls
10 hang power snatch 55#
2+10+4
rest exactly 1 min
3 min to build to a tough single deadlift
240
rest as needed to recovery
3 min amrap:
10 bar facing burpees
10 TTB
1+10+6
rest exactly 1 min
3 min to build to a tough single overhead squat
125
+
cool down/mobility work 20-30 min
Done, hips, hami's
I know my snatch balance looks slow and I catch super high and that's not the idea...but, that is me trying my hardest to drop faster. The snatch balance work did make the 5 single squat snatches feel more snappy. Fun to play with the barbell. I thought I would tap out at 115 on the front squats but made it to 125, it took some practice to get the rhythm of moving faster. Amazing how tired just a little cardio made me. Where I noticed the biggest change was with the TTB, I could hardly string 3 together! I just felt zero midline strength. I used to be able to do 10 unbroken. I took my time with the mobility and plan to go take a nap now :). Thanks!
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