6/5/17

long warmup with focus on breathing/mobility 

A. Snatch Warmup x 10 minutes (barbell only - work positions)done. 

B. EMOM x 20

Snatch x 1 rep (50, 55, 60, 65, 70, 70, 75, 75, 75, 75, 80, 80, 80, 80, 80, 85, 85, 85, 90, 90

75#, 90, 95, 100

2 @ 105#

4@ 110

5 @ 120#

3 @125#

2 @ 130#

Moving forward when catching. I think I'm setting up the bar too far away from my shin when I start 

C. Snatch Pull (off 12" blocks) x 2-3 reps rest 2:00 x 4 sets (keep it around 160). Done all @ 160#

D1. KB Front to Back Lunge x 6/side rest 1:00 35# kb. (Accidentally did dbl front rack lunges)

D2. Hip Extensions x 15 Slow reps rest :30

D3. Glute Ham Raise x 8 reps rest 2:00 x 4 sets

Done. 

+

10 rounds:

5 Strict HSPU

5 UB Chest 2 Bar Pull-Ups

10 Alt. Pistols

7:29

All reps ub

Finisher:

5 Legless Rope Climbs (not timed)

Done (at Pelham) taller rope is def much harder. Don't know how to use my legs to help yet.