(video to come)
Training:Band Ukranian DLs in warmup
A. Snatch Balance + Hang Squat Snatch: 5 x 1+1; rest 3 min (205lbs. max for day)
B. Squat Clean + Jerk: 4 x 2,1,2,1; rest 4 min - moderate loads (225,245,235,265)
C. KBS: 100 for time, 53lbs (5:11)
D. Negative GHD Raise to parallel & up: complete 15 negatives @4 sec lowering, rest as needed.
notes-keep hips in extension (complete)
15 Hollow Rocks (extend enough to make challenging but do-able)
rest 1 min, doing 30 sec/side Kneeling Lunge Stretch (active contraction)
Notes: Tried to workout in the AM, but because of a lousy night's sleep, I could barely stand up with 255lbs. in the clean. Decided to cut the workout short and come back in the afternoon.
Felt a lot better in the afternoon. Warmed up quickly and hit 3 sets of snatch balance. Last set was sketchy as my left hip tightened up and my left foot wouldn't move. I think my CNS is still fried from Friday's heavy deads, that and not doing a squat clean for a while depressed the possible weights for the clean. Happy with grinding out 265 on a day I couldn't think straight. I am however extremely happy with how my pull felt in the afternoon. If I can keep this pull when I am feeling strong, some good things are going to happen.
Forced myself to do sets of 10 on the KB swings. My usual approach to this would be to go unbroken for as long as I could, and then hang on. I have to change this approach to become better at the sport as it redlines me. Now I have to become disciplined in getting back on the KB (or bar) quicker.
GH negatives felt ok. I think I was keeping my hips more neutral though I will have to check on this.