6/8/15

This morning was a good session. I was happy to be able to actually do all the movements ... despite having to modify the loading significantly. Zero pain with everything and just focused on moving really well. Not too taxing a day, but it was a good start to the week.

A.
Six sets of:
Snatch Push-Press + Overhead Squat x (2 + 2)
Rest 2 minutes

-2 sets @ 135#, 2 sets @ 165#, 2 sets @ 185# ... went very light here, just went for positioning and getting used to overhead squatting again.

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 135#
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

-Scaled this back a lot, was supposed to be at 65-75% (160-185#) of 1 RM Snatch, but this is the first squat snatching I've done in about 4 months ... so really dropped the weight down and focused on positioning and speed.

C.
Five Sets of:
Back Squat x 5 reps @ 135# + 1 black micro band around knees

-Got these reps in, no pain in the back, focused on keeping knees out.

D.
On a 12:00 clock,
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

-12/16
-12/13
-12/12
-12/9
-This was a fun/short finisher, good way to end the morning.