1 rd Ld. Stretching:
Internal Rotation stretch - try to pin your shoulder w/something and int. rotate Pinned w/ 80lb kb
60 sec Lat/Tri Plank complete from knees
10 reps @2211 OHS stretch, empty bar, narrow hands ev. 2 reps felt good
60 sec Supine DB Flye stretch w/ 7lb db's
A. Snatch Balance: 3 x 2; rest 90 sec (as warmup, 80% effort, catch deep in squat) 155, 165, 175
B. 3 position Snatch: 5 x 1-1-1; rest 3 min 135, 145, 155, 165(fail from floor), 170(fail from floor)
notes-high hang, just above knees, floor
C. Snatch Pulls: 4 x 3 @12X0; use 114%1RM, rest 2:30' All complete w/ 222lbs
D. Prowler Push: 8 x 15 sec @100%/rest 2:45' (add wt. Rest 5 min b/t rounds 4 & 5) 120,130,140,150,160,170,180,190 (pretty light headed after these. Good times)
ended w/ death stretch, kb shoulder stability, and today's mobility wod 1st rib torture technique.
No comments:
Post a Comment