Today we work...
Doing a cartwheel yesterday, I thought my back was going to be "cashed-in"...
Was awful...felt just like it did after burpees when I have thrown it out!
But was a slow, intense pain after 4 cartwheels (possibly the best I have done in weeks!)
Side-to-side flexibility/mobility is NOT a strong suit...bone spurs on the lumbar don't help!
BUT...after warm-ups, back was feeling better and loose!
So...here goes!
NO BELT TODAY, focus on technique & tight core!
Warm-Up
Mobilize
BBWU
Snatch Follow Along (Burgener WU)
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STRENGTH
A) Below Knee Paused Power Snatch
3 x 1.1.1 + 5 Tempo OHS (42X1)
2m Rest b/t Sets
B) SNATCH-GRIP TEMPO RDL
4 x 6-8 (4121)
2m Rest b/t Sets
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CAN'T BREAK ME!!!
Every 2 Minutes on 2 Minutes:
10 UB Hang Squat Cleans
10 UB Hang Squat Snatch
10 UB Thrusters
10 UB S2O
10 UB Clean & Jerks
10 UB OHS
Perform 2 Sets of this, but REST to FULL Recovery after OHS (4-8min)
~ Choose a wt. that is challenging, but you are able to hold form & speed
Goal here is to be F-A-S-T and Strong, not Strong and muscle thru the end!
If 1st Round is easy, add wt.
Working on Competition Speed for exercises...not gaming the work!
Daliege ~ X / X / 1st Set = 95# - 35-40-29-17-31-22 / 2nd Set = 105# - 31-35-27-14-30-24
Stan ~ X / X / 85# - 24-41-25-42-45-X / 22-32-26-30-42-X (skipped OHS)
tb ~ 95-105-115 / X / 115# (*=105#) - 27-28-30*-17*-30-17 / 24-25-21-15-28-16
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