W4
Friday- Snatch Battery EMOM + Snatch + Pressing Vol/Therapy + UB Density
A. Snatch Pull + Below Knee Hang Snatch + High Hang Snatch + OHS + Snatch, tough complex in 12 min
205 completed. 215 thru OHS. It's positioning goin down that messes me up. Gotta stay engaged in scaps
B. Snatch Cluster, 1 tough rep/90 sec for 6 reps, building, no misses
205, 215, 225
235 miss, 235 miss, 230 miss
Not sharp at all.
C. Single Arm Half Kneeling DB Press @ 20X2, 3 x 6-8/arm, rest 30 sec b/w arms
R: 10, 10, 10
L: 10, 10, 8
55.
+
3 Muscle Ups/20 sec for 10 sets **get it!
4:27. No juice today.
+
3 Deficit HSPU’s/40 sec for 10 sets - 5” deficit **start with strict and go to kipping when needed
Got all strict. That's a positive.
+
Front Rack Hold, 5 x 15 sec’, rest as needed **100%+ of FSQ 1RM
425, 435, 435, 435, 435
+
45 Double Unders/30 sec for 5 min **get it!
Only got 30-35 avg. gotta get it.
Did 10 min air bike afterwards. Just didn't feel recovered today. Better day tomorrow.
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