W4
Friday-
10 min Practice
Ring Swings w/ Towel- https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
and Hollow Body Position/Hollow Rocks
Complete
+
A. Tall Snatch, 5 x 3, rest 90 sec, light weight foot work
Complete. Worked up to 95
B. Snatch Balance, 5 x 3, rest 90 sec, moderate weight, foot work
Worked up to 185
C1. OH Squat @ 33X1, 5 x 3 reps, rest 3 min **perfect positions, focus on scapular retraction and depression in the OH position.
C2. Kneeling Jump to Plate- 5 x 2-3 reps b/w each set of squats
4 plates.
225, 225, 225, 240, 245. Wrist wasn't too bad. Positioning felt better than expected.
D. Snatch Pause Pull, 3 x 3 @ 100% 1RM Snatch **pause @ just above knee for 2 sec
Complete, 245 across. These were tough.
D. Head Stand Hold- 4 x 40 sec, rest as needed- https://www.powermonkeyfitness.com/videos/headstand-hold
Complete
E. Chin Over Bar L-Sit Hang- 4 x 20-30 sec, rest as needed
Complete.
Triple under practice
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