Friday, May 30, 2014

Training: 5/27/2014

A. Snatch Balance: 4-5 x 1; rest 2-3 min - build, max if feeling good (215,225,235,245(F),245)
B. Hang Snatch: 5 x 1; rest 2-3 min - build from last week (190,200(f),210, 220(Fx4) 220)
C1. Banded Ukrainian Deadlift: 2 x 10 @1011, rest 1 min (24kg + green band)
C2. GHD Raise to parallel & up: 2 x 5-7 @31X0, rest 1 min (negatives only)
notes-keep hips in extension
4 rounds:
10 Hollow Rocks (extend enough to make challenging but do-able)
rest 1 min, doing 30 sec/side Kneeling Lunge Stretch (active contraction)

Notes: First day back from vacation.  I am dying. My lungs are still filled with smoke and I didn't sleep well over the last 5 days.  Wasn't expecting much going into this.  Lats were tight so it took a while to get comfortable overhead.  Missed a rep going up, but came back to make it.  I am gaining confidence in getting the elbows locked out.  The confidence is working with bar/ring lock outs.  

Hang snatches felt okay though I think I need to drive into extension without overtending my lower back or throwing my hips forward. No problem on the UK deadlifts, but I can't keep my hips extended on GH Raises.  Did negatives instead.

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