@ 6:00pm
a) EMOTM x 12:00
odd) 40 double unders
even) 5 overhead squats (2 sets @ 95#, 2 sets @ 115#, 2 sets @ 135#)
completed. used this to get the body going, plus to open up everything directly related to the snatch work in part b. took the overhead squats nice and slow, going as deep as possible in order to get the hips loosened while also keeping a more narrow grip to get the shoulder flexibility firing.
b) EMOTM snatch %'s
5x2 @ 60, 65, 70, 75, 80%
5x1 @ 85, 85, 90, 90, 90+%
165, 180, 195, 210, 225
235, 235, 250, 250, 260.
no misses here today. did the sets of 2 as touch and go, and felt very solid with them. on all the singles, I landed a bit forward, causing me to have to take a step or two in order to stabilize the barbell. need to sit back in the catch better. my pull felt very strong with these today, and I feel like I was diving under the bar well.
c) for time:
50 wall balls 20#
20 chest 2 bar pull ups
5 burpees to plate
40 wall balls 20#
20 chest 2 bar pull ups
10 burpees to plate
30 wall balls 20#
20 chest 2 bar pull ups
15 burpees to plate
20 wall balls 20#
20 chest 2 bar pull ups
20 burpees to plate
10 wall balls 20#
20 chest 2 bar pull ups
25 burpees to plate
17:56. this was a good workout. paced out the first 2 sets of wall balls (2x25 on the minute, x25/x15 on the minute) then unbroken on the last 3 sets. paced out the chest to bars well (10-5-5, 10-6-4, 10-6-4, 10-6-4, 20) and was able to push through and go all 20 on the last set. then the burpees were done at a consistent, slow pace. chest to bars felt good tonight, and I was able to keep my breathing and keep my pace for the entire workout.
d) EMOTM x 10:00-- 3 muscle ups
completed. really focused on keeping a good plank position, and tried to keep the legs as straight as possible throughout the entire movement. pleased with how these felt tonight.
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