W7P2
Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals
A. Squat Snatch, 1/min for 10 min **start @ 55% and add 5%/min for 10 min **if no misses, continue off the clock as high as possible- meaning you can rest more than a minute
Missed at 90%. Ended at 230. Figured out one of my problems. Bar path was off. Need to focus more on straight up, was over pulling, causing early arm bend and hitch. Wife noticed it. Ha.
Just gotta keep drilling positions (like ya said).
B. Pause Snatch Dead Lift, build to a tough double
Stopped at 245.
Did drop set at 185. Focusing on positioning.
+
For time:
350m Row ALL OUT:
rest 1:00 min
For time:
21-15-9
Power Snatch, 95#
OHS, 95#
CTB Pull Ups
Gonna think I'm crazy. Honestly forgot to do row before wod. This is my fault. Wrote it down wrong on whiteboard. My mistake.
Wod: 7:42
+
Air Bike 60 sec @ 440ish W
rest 20 sec
x 8
Made em all. Avg was well over 442 (70 or more rpm)
Avg with rest included was 402watts, so this was best I've ever done. (Even though I was probably little more fresh because forgot the row).
No comments:
Post a Comment