A. Depth jumps; 9x3; 24" to 24"
B. Pause back squat; 12x2@70%; EMOM
C. Snatch pull; heavy triple
- 60, 80, 90, 100, 110, 120. I wanted to make sure that these still resembled a snatch pull and didn't just turn into deadlifts.
D1. Ring row; 8-12 x3; 30s rest
- Comfortable sets of 12
D2. Back rack reverse lunge; 8/leg x3; 2 minute rest
- 60, 70, 80. First time doing these, could really feel tightness in my hip flexors at first but that worse off after the first set. Will go heavier next time i see these.
PM
Another Saturday afternoon throwdown with Ben, this time Ports and Kez joined us.
For time:
40 pistols
30 C2B pull ups
15 power snatch @50/70kg
30 pistols
20 C2B pull ups
10 power snatch
20 pistols
10 C2B pull ups
5 power snatch
- 14:37. Moved through the pistols without a problem. Pull ups felt awesome today broke the set of 30 into 20-10, then went unbroken for the sets of 20 and 10. The power snatch on the other hand felt dreadful! Watching some footage of the workout i noticed that i'm not catching the bar with my torso upright, instead i'm sort of dive bombing my head and chest through. I need to work on this and make my power snatches much more efficient
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