151204

W3

Friday- Snatch Battery EMOM + Snatch + Pressing Vol/Therapy + UB Density

A. Power Snatch + Snatch Balance + OHS + Snatch, tough complex in 12 min

230

B. Snatch Cluster, 1 tough rep/90 sec for 6 reps, building, no misses

215, 225, 235, 240, 245(x), 245(x). Too damn close. 

C. Single Arm Half Kneeling DB Press @ 20X2, 3 x 8-10/arm, rest 30 sec b/w arms

55 across 

Right: 10, 10, 9

Left: 10, 9, 8

+

3 Muscle Ups/20 sec for 10 sets

Finished 7 at 2:10. 

Finished at 3:58

+

3 Deficit HSPU’s/40 sec for 10 sets - 5” deficit **start with strict and go to kipping when needed

1-8: 3 strict 

9: 2 strict, 1 kip

10: 1 strict, 2 kip

+

Front Rack Carry, 5 x 100’, rest as needed

225, 255, 275, 275, 275

+

45 Double Unders/30 sec for 5 min

Didn't make time each time, but managed to get 45 for 5 unbroken sets, under fatigue.  

Getting better.

Ended with some core work. 

Every 30 secs, for 10 sets:

L sit to left straddle to l sit to right straddle to l sit. (Alternated each time.)

Was fun. Core is 100% stronger from 4 months ago. More cognizant of positioning, firing right muscles. Encouraged.