Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1 - 1 complex EMOM 10 min
(technical and positional focus)
65x3
70x4
75x3
B1. Overhead squat; 5, 3, 3; rest 1 min
85, 95, 105
B2. 1 1/4 Sandbag front squat; 10 reps x3; rest 3 min
70x6 then 4 bodyweight
60x10
30x10
+
3 rounds for time:
50 foot front rack walking lunges 35#/hand DB's
10 DB box step overs 35 to 20" box
20 wall balls
12:24 all unbroken
My legs feel a little stunned after this one, I'm sure soreness is in the future. But that's a good sign, was a good stimulus. Great snatch practice. I'm realizing a lot of my instability in the catch is in my legs/hips, I land so variably and often without great tension. Really trying to work on that. My left upper quad and into my hip flexors has been tight and pulls/kinda painful since the January comp. When it's bad it will burn and night in the hip. I think I learn away from that side sometimes. Will focus some self care/mobility on that area. OHS felt pretty good. The sandbag 1 1/4 front squats really exposed weakness for me. I wish I had videos of the first two sets. With the 70# bag all I was able to do was basically lift my butt backward and up on the 1/4. By the 6th rep that had lit my back up. I was barely able to finish the set with any integrity at bodyweight. I think I've basically been bouncing out of the bottom when I've done these before but the extra 1/4 kills that. I tried the 60# and same thing. As you can see with the 30# ball the last two reps I barely had any strength to do the 1/4 and it was really shallow compared to the first few reps. Wow. Felt way better on my back though...amazing how weak I am at keep a vertical assent at the very bottom. WOD was tough. I made it. Thanks!
No comments:
Post a Comment