151019

Monday-

10 min Practice

Ring Swings w/ Towel

Ring Support Holds

Complete. 

+

A. 3-Position Snatch (High Hang, Below Knee, Floor), 1 set/2:30 for 6 sets **focus on keeping shoulders retracted the entire time. 

Worked up to 205. Had 2 misses. 

B. Power Clean x 1/min for 12 min @ 75-90%, 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

Worked 245-275. Had one miss at 275. 

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

245, 265, 280, 290

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Air Bike 1:40 @ 10 min TT + 25-50 Watts

rest 20 sec

x 3

rest 2 min

x 2

(6 sets total)

First set averaged around 450

Second set: around 400. Got rough fast. Pain cave! Ha

+

triple under practice 

Worked on stringing together. Got five today.