Mon 3/11:

Mon 3/11:

Mobility A & B complete along with 2 rounds GHD sit-up's, back extensions, OHS's, Dips.

A. Snatch: build to a heavy single, then 3 x 1 @85% of that; rest 90 sec  3x157  worked up to 2 misses at 190 on the singles.  Felt light and smooth but just couldn't hold it in the bottom.  I've got a mental block with 185, so I skipped it in favor of 190.  Time was running out so I use 185 as my heavy single on which to base the 85%.

B. Front Squat: 3 x 2 @20X1, rest 2 min (increase some from last week)  245, 255, 265

C. Practice Support to Fwd Roll on chest high rings - 5 reps or so  need improvement on controlling the motion rather than falling over the rings.

D. Half Press on Rings: 1 EMOM for 10 min @2124 (4 sec hold in high position)  couple vids below.  I see that I'm bending my arms- will work on this in the future

notes-from basic ring support, keep arms straight and lift hips as high as possible and hold (like the beginning of a press, but don't bend arms)

E1. No Ft Rope Climb "Cirques": 2 x 1; rest 3 min  complete.  Vid of second one below

notes-normal no ft. climb up, then on descent, try to lower as slowly as possible - basically, like negative one arm chin-ups

E2. QDR Hold: 2 x 15 sec/side; rest 20 sec b/t sides/90 sec after  complete

notes-start w/head on floor; knees tucked and up.