Coffee and a handful of nuts
8AM: CP based, snatch tech + LB bending moderate/high TUT + BWT density touches
A. Low hang (below knee) muscle snatch. Muscle snatch. Snatch balance @ 50kg, 1.1.1; rest 90sec x3
B. Tall hang squat snatch @ 60% effort, 1 perfect rep every 60sec x10 (no ego)
C. Low bar good morning, 8,5,3 @ 4111; rest 3min
B1. 10-15 toes to bar ; rest 1min x5
B2. 10-15 ring dips rest 1min x5
NOTES
A) did in sneakers just to see how it felt. Felt and ROM getting there. Need knees out more on squat.
B) same as above a few shit reps but done at 40kg
C) 8@65kg, 5 @77.5kg, 3 @ 84kg
D) Did all strict reps
T2B- 12, 12, 10, 11, 10
DIPS- 15, 12, 12, 11, 11
11am -Breakfast
2 eggs, left over veggies,
left over veggies from last night and some nuts
3pm -Snack
Nuts
4 PM: Aerobic Z1 + clean tech + OHS tech + mobility piece
Row - 10min @ easy-moderate,
+
10min - thoracic mobility, hip internal + external rotation, dosiflexion, internal + external shoulder rotation
+
Hang, 3/4 depth squat clean ('low catch power clean') , hold landing and or adjust to deeper and hold 3sec+ @ 50% effort, 3reps; rest 2min x5
+
Pressing snatch balance @ 33X1 5reps, light; rest 2min x4-5
+
Row- 10min as (50sec easy + 10sec moderate effort surge)
NOTES
A) rowed 2588m on damper 6 at 1.55.9/500m at 19 strokes a min.
B) Mobility done
C) Done at 50kg and felt good. See video.
D) Done and felt like a spastic 30kg for 5 sets. See video.
E) last row didn't read program right and just rowed 10mins and talked. 2593m at 1.55.6/500m and 19 strokes a minute on damper 4.
Post wod wasn't hungry just had fish oil
8pm Dinner
Left over curry from last night
No comments:
Post a Comment