Friday 4-19
TRAINING:
Warm-up: Hollow Rocks - 3 x 40; Mobility Work
A. Front Squat - Build to a tough single
WU: Doubles - 135-185-235-265-285
WS: Singles - 305-325-340-355
B1. 75% of A - 5 x 3; rest 60 sec - Focus on Bar Speed out of the bottom
265# x 3 x 5
B2. Snatch Skill Practice - Power Snatch + Snatch x 4; rest 60 sec
95-115-125-135-155
+
10 rounds of:
10 DL (clean grip) - 225#
Prowler Sprint D/B - 50#
rest 90 sec
Notes:
No misses on FS today. 355# was about all I wanted today.
Snatch felt great today. No pain and transition under the bar was smooth.
DL and Prowler sprints is a good combo...took about 30 sec to complete each round. By the 7th round or so my legs were feeling it pretty good, especially on the trip back. Legs had a good pump and low back feels like it had a good workout too.
Still feel some pangs in my shoulder during some movements, but I am hoping to be back to more of a normal, if not slightly scaled, capacity next week. Kipping and Dynamic pulling/pressing movements still give me pause.
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