W2P2
Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals
A. Squat Snatch, 3 @ 72.5%, 2 @ 77.5%, 1 @ 82.5% , 3 @ 77.5%, 2 @ 82.5%, 1 @ 87.5%, 3 @ 82.5%, 2 @ 87.5% , 1 @ 92.5%, TnG reps, rest 1-2 min b/w sets.
3@180, 2@192, 1@205
3@191, 2@205, 1@216
3@205, 2@216, 1@230.
1 miss, 230. Completed it 15 secs after.
B. Pause Snatch Dead Lift, build to a tough single, pause 5 sec at bottom of knee cap w/ perfect position, then finish the pull. *keep back tight and shoulders retracted. **video heavy set
Stopped at 250. Realized how bad form was. Seems like my torso isn't upright and that's causing bar to launch outward. What you think?
Disclaimer: not my radio station. Lol
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For time:
100m Sled Push w/ 200# on top
2 L-Sit Rope Climbs down & up
2 Legless Rope Climbs down & up
100’ HS Walk **50’ at a time must be unbroken**
10:44
At bandit, ya know we only have 20-25' one way, so I attempted to make a full loop each time. First time, feet hit rig at 35', attempted again, got 35' again (on turn). So then I walked remainder in sets (2x15).
Know for a fact, can do 50' straight line, fatigued. Know I have to prepare for unknown and variable anyways, so I'll accept it. Have gotten full loop before (fresh), now need to do it fatigued! Practiced loop some more after time stopped, and got full loop twice in four tries, so I know I can do it. (This would have been 24:00)
Need to find some old rubber to make a runway in parking lot. That'd be sweet.
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Air Bike 45 sec @ 25-50W higher than 30 min TT
rest 15 sec
x 10
Didn't give avg watts for intervals. Were all 376+, so avg around 392 watts. With these, feel like I can hit another gear halfway through, like a runner's second wind. Guess that means I need more time to reach aerobic levels? I dk. Thought it was interesting. Felt good.
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