Friday- Sn Tech + Pause Squat + Short Skill/Speed Based EMOM + Pressing Aerobic work
A. High Hang Snatch + Snatch Balance, 1 set/min for 10 min *start @ 135 and build
Couldn't grip the bar. Stopped at 205.
Toes to bar and overhead walk were easier, because I had gloves on.
B. Front Squat w/ 7 sec pause in bottom and 14 sec pause at top, build to 1RM, -20% for 3 x 3
330. Attempted 345, was so close.
270 for set work. Man that was intense! Min under tension was killer. Failed my last rep of last set, but wasn't because a lack of trying.
+
14 min EMOM ***put band or something around feet to keep them together throughout the entire EMOM
1st- 5 Toes to bar AFAP, body tight + 25 Double Unders
2nd- 8 Burpees **hips never touch the ground
Complete. With small band doubled up.
+
6 rounds at moderate effort
50’ Over Head Barbell Walk, 225#
50’ Crab Walk, hips up as high as possible
45 sec Hollow Rock
+
6 rounds at moderate effort
50’ Over Head Barbell Walk, 225#
50’ Crab Walk, hips up as high as possible
45 sec Hollow Rock
14:55. Stayed true with moderate effort. Hollow rock was challenging last 15 seconds. Was great work. Lot of core today. Love it. Definitely need it.
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