150821

W4P2

Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals

A. Squat Snatch, 3 @ 77.5%, 2 @ 82.5%, 1 @ 87.5% , 3 @ 82.5%, 2 @ 87.5%, 1 @ 92.5%, 3 @ 87.5%, 2 @ 92.5% , 1 @ 97.5%, TnG reps, rest 1-2 min b/w sets.  **don’t go above this, be patient even if it feels good

190, 202(x), 215

202, 215, 227

215, 227, 240(x)

B. Pause Snatch Dead Lift, build to a tough single, pause 3 sec at bottom of knee cap w/ perfect position, then finish the pull.  *on these I want you to think about keeping C-spine more neutral, if you cock your head up like that it makes it harder to retract scaps and keep T-spine neutral.  You should notice it feeling stronger and more stable, maybe uncomfortable at first b/c it’s different.  Eventually we want your full lifts to be in this position. #savethespine. **video heavy set

270http://youtu.be/2XMsgiLJS38

Really tried to keep neck more neutral. My cue was eyes on horizon. 

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For time:

100m Sled Push ALL OUT w/ 120# on top for time: **do not stop

36.8 sec (didn't stop)

rest 2 min

21-15-9

Thrusters, 115#

Toes to Bar

4:55. Boooo. Too slow. Gotta push harder. 

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Air Bike 45 sec @ 420ish W

rest 15 sec

x 10

Complete. Avg was ~435

Getting better at this.