1) Snatch: - rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2X2 @ 70% – 120
2X1 @ 75% – 130
2X1 @ 85% – 145
2X1 @ 90% – 155
4X1 @ 75% – 130
Overall felt good. Missed 2 reps as I didn’t focus on my set up.
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.
Did 1 Set at 145# and called it off because apparently I may have brused my pubic bone from the Weightlifting meet this past saturday. I think I met the bar a bit to hard… Oh well. It brushed it a few times so I thought it would be smart to just stop.
2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.
95-95-115# - Felt super awkward. I think I could do more but wanted to make sure I was doing it right.
12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not
Skipped. As I have been practicing my handstand walks between classes for about 5 Min at a time.
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.
FT SQ: 13-11-12
Pull Ups: 30-32-28
Round 1 total: 60
Round 2 total: 61
Round 3 total: 55
Total Reps: 176