Thursday May 3, 2012 (snatch tech, gymnastic/clean tech, OHS, mobility)

Went out for dinner last night with Jess and Bron from the Norwest team. Was great to catch up and run through some snatch and muscle up technique. Dinner was at grilled, thanx to Aaron Lay and we smashed some grass feed goat, chicken and beef. Was really nice. I even lashed out and had goats cheese and homus.


730am- Breakfast
Spinach, broccoli, cauliflower, sweet potato and some chicken bits and small bit of steak.

930AM: CP based, snatch tech + LB bending moderate/high TUT +  BWT density touches

A. Low hang (below knee) muscle snatch. Muscle snatch. Snatch balance @ 55kg, 1.1.1; rest 90sec x3
B. Tall hang squat snatch @ 40-47.5kg , 2 perfect reps every 60sec x6 (no ego)
C. Low bar good morning, 5,4,3 @ 4111; rest 3min
D1. 10-15* toes to bar ; rest 1min x5
D2. 10-15* ring dips rest 1min x5
** goal is more reps than last week

NOTES
A) felt good and really tried to not move my feet a whole lot. I did though which I was pissed about so the next exercise (B) I went even harder to try and not move feet. I was successful I think. See video. All sets @ 55kg

B) done @ 42.5kg not heavy but really tried to work on technique with feet close to each other in the squat. felt ok. 

C) Done at 73, 80, 84kg for really good hamstring stretch


D) Got 15 for all sets on all exercises. did muscle up to ring dips. On the last set of toes to bar I got to 10 then 5 singles as I lost the kip. was pissed at this. The last few ring dips were also dodge coz of strength. 
 




12pm Post wod
berries, whey protein and coconut cream milk shake

130pm lunch
silverbeet, spinach, broccoli, cauliflower, chicken steak in coconut cream curry


5PM: Aerobic Z1 + clean tech + OHS tech + mobility piece

Row - 10min @ easy-moderate,
+
10min - dynamic mobility, thoracic, dorsiflexion, internal + external shoulder rotation + shoulder flexion
+
Pressing snatch balance @ 33X1 5reps, light; rest 2min x4-5
+
20kg x 65reps OHS @ 1010; set and rep as needed, perfect reps, in o-lift kicks
+
Row- 10min as (50sec easy + 10sec moderate effort surge)
+
10min PNF mobility as above
+
10mim static mobility as above

NOTES
Row was done mixing up my technique between elbows outside and elbows inside knees on the catch. I feel I get better hip flexion on the the elbows inside knees. Doesnt mean my knees are splade to the side it just means my knees are apart enough to fit my elbows inbetween


Pressing snatch balance was done at 20kg. 10 down from last week but MUCh better form. 


Broke the overhead squats into 25, 25, and 15 just to change camera angle for critic. 

Post WOD meal
whey protein in water

8pm Dinner
Chicken, cauliflower, spinach, silverbeet and broccoli

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