151005

Monday-

10 min Practice

Ring Swings w/ Towel

Ring Support Holds

Something popped in neck/scap. Immediately locked up. 

+

A. 3-Position Snatch (High Hang, Mid Thigh, Below Knee), 1 set/2 min for 6 sets **focus on keeping shoulders retracted the entire time.

B. Power Clean x 1/min for 12 min @ 75-85%, video review each one.  **I want you to widen your grip out about .5-1 inch on each side.  This will make set up a little harder b/c arms are now shorter but will put you in a better position in the power position and hopefully allow you to have a better rack position

C. Snatch Dead Lift w/ no straps or hook grip, 4, 4, 3, 3, rest 2 min

+

Air Bike 50 sec @ 10 min TT + 25-50 Watts

rest 10 sec

x 3

rest 2 min

x 2

(6 sets total)

Did air bike. Averaged around 480 watts