Wednesday- Gym Skills Strength + Oly Tech + Oly Battery
A. Skin the Cat, 4 reps x 5, rest as needed, keep body tight, toes pointed, stay as long as possible
Complete. Note to self: taking pre-workout prior to movements that require a tuck/roll is not advised.
B. Ring Dips, 4 reps x 5, rest as needed *10 sec Pause at bottom and 10 sec Pause at top with as much external rotation of shoulders as possible. Keep chest up and eyes forward throughout entire movement
Was difficult. Able to do first set straight through. Set 2 stopped 5 secs into last rep. Took 15 second break, then finished last rep. Sets 3-5: took 15-20 sec break before last rep.
Videoed first set. http://youtu.be/r8meWNSb8PE
C. 2 Position Hang Snatch no hook grip, no feet, build to max *Above Knee, below knee
200 Right foot moved on second rep
205 got first rep on two occasions. Accidentally deleted better effort.
D. Power Clean & Jerk @ 235, 1/30sec for 30 reps, *perfect form every rep
2-3 reps had to pause before jerk. And we did every 20 seconds unintentionally. That was tough.
Ended with 5 rds:
30 sec ski erg
30 sec rest
30 sec dubs
30 sec rest
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