151012

Monday-

10 min Practice

Ring Swings w/ Towel

Ring Support Holds

Complete. Backswing has improved a lot. Feeling more fluid. 

+

A. 4-Position Snatch (High Hang, Mid Thigh, Below Knee, Floor), 1 set/2:30 for 6 sets **focus on keeping shoulders retracted the entire time.

135 across. Better than last time with wrist, but still bothers it overhead. Just being cautious. Might be a blessing in disguise. Making me focus on hitting perfect positions instead of weight. 

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

Wider grip has helped positioning a lot. Now I need to be faster with third pull. Encouraged how much better these feel then before brawl. Back does not hurt, because I am in better position. 

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

225, 225, 245, 245. 

+

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

rest 10 sec

x 3

rest 2 min

x 2

(6 sets total)

498+avg >/= to 73 RPMs

Getting more powerful. Feels good. 

Worked some snatch technique with 135 afterwards. Just first and second pull. Making committed effort to drill this every day.