A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80% (165,175,185)
B. Snatch DL: 3 x 3,3,2; rest 3 min (255,275,285)
C. Explosive Back Squat: 4-5 x 1-2 @20X1, rest 3 min - build from last week
notes-really focus on concentric power/speed; no grinders (315 x 4x2)
D1. Front Foot Elevated Front Rack Split Squat: 2 x 6-8 @3010, rest 1 min b/t legs (95,125)
D2. Scap Pullups: 2-3 sets of quality reps - have someone give you tactile cues on correct scapular movement if possible (complete)
Notes: Today was Memorial Day, so I worked a couple of hours in the morning and then came back to train. I didn't sleep great last night so I was tired throughout the morning, however I lied down for a bit and felt okay going into today's session. Hang power snatches felt pretty good, but I felt I was swinging the bar out a bit. No misses but weren't the most crisp reps. Felt disjointed. Snatch grip deadlifts weren't too bad today and went heavier than last time. Back squats felt better today and I was hitting doubles with 315 for all sets. Didn't really feel the split squats in the front leg too much. Maybe just traditional alt. lunges next time would work better. Had someone cue me on the scap pullups. Feel some tightness underneath the clavicle.