A. Snatch: 15 singles, moderate loads, one every 60-90 sec (195lbs. x 15 EMOM)
B. Back Squat: 3 x 2 @20X2, rest 2:30' (295lbs. x 3)
Notes-Use Mon's weight, or slightly more if bar speed good. Film each set and hand time the concentric on your rest. Cut if your bar speed drops 10-15% or you can't hit Mon's speed.
C. Snatch Grip OH Split Squats: 3 x 6-8/leg @22X1, rest 90 sec b/t legs (1 set, bothered my right knee)
notes-build from last time
AMRAP in 5 min:
5 Deadlifts 225lbs
5 Box Jumps 30" (step down)
Result: 9 rounds
Notes: Got into the gym on Halloween and after our holiday festivities, we got to work. Made sure to warm up my ankles and hips so that my knee wouldn't bother me. Started warming up for snatches and my focus was lower hips and keeping the chest up. Snatches felt very good. No misses at 195lbs. EMOM and I believe this is a PR. Hit a few extra reps at the end working on driving with my legs longer and that was the icing on the cake. Hit one of the better snatches I have ever hit. CNS was a little drained after this and when trying 315lbs. for my 3x2 back squat, I found the speed sucked. I dropped down to 295lbs. and hit that for 3x2 and the same speed as Monday. Legs just didn't have the juice after snatches. Forgot about the split squats and when I came back to them my knee was not feeling it. Tester went pretty well. Breathing felt good and the limiter was my quads/legs on the box jumps. They were just slow. Deadlifts felt pretty good and the fact that I was burning through my quads and butt tells me that I was driving with my legs much better. Need to continue to drive with the legs and the hips passed the knee as my lower back was feeling tight at the top. No major blow ups here.
Once I started cooling down, my right knee on the inside started to flare up. I did some soft tissue work above it and that seemed to make it feel better. Maybe I have something pulling on my meniscus?