151102

Monday-

Back Protocol #1

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 215(X1), but completed 205 for 3. 

B. Power Clean x 1/min for 10 min @ 75-92%, video review each one.

245-285. Made 285 on 9th, missed on 10th

Receiving position getting better. 

C. Snatch Pull w/ no straps or hook grip, 2, 2, 1, 1 rest 2 min

245, 255, 260, 270

+

Air Bike 1:40 @ 25-50 Watts higher than last week

rest 20 sec

x 3

rest 2 min

x 2

(6 sets total)

First set: 480

Second set: 400-440

Triple under practice: getting more consistent. 

Did some accessory core work:

10 to 1 superset (for quality) of barbell v ups and rotation in static hold on GHD