Day score 8: A little tired – first day of work today. Not stressful but spent time out in the heat.
7/13
A. 5 sets of complex: 1 power snatch + 1 OHS + 1 squat snatch + 1 OHS
*rest as needed
*drop bar after OHS and re-set. Start moderate / light and build by feel. Keep technical focus.
Built to 185 – felt super solid. This 185 is actually a PR power snatch I think! I know it said moderate but I never felt like I was struggling until that last weight.
B1. 5 seated behind the neck snatch grip press @ 2112 x 4, rest as needed
*build by feel
Built to 70# – felt good. A little tightness in right shoulder
B2. 5 snatch grip DL @ 1114 x 4, rest as needed
*moderate loading- positional focus
265 w/straps – felt good. Practiced controlling my breathing during this
C. 3 tempo FS @ 3311 x 3, rest as needed
*building to a mod-heavy
Built to 225 and stopped there. Probably could’ve got heavier but wanting to ease into it like you said.
+
RMU Skill (let’s revisit the basics for a bit)
Video for A-C: https://youtu.be/hEZyrYBZfsE
A. 2 “small” ring swings into 1 “max-effort” ring swing x5, rest as needed
*focus- reaching w/ toes in the arch position. Think of getting as long as you can. Keep legs and knees straight. Use a towel between the feet if needed. Film each rep and watch it back before completing next set.
B. 1 “max-effort” ring swing + open hip front swing x5, rest as needed
*keep bodyline position from “A” – add in a hip drive when you transition into the front swing (if your arms bend and you hips drive- that is okay. But keep the focus on the hip drive for this step)
C. 1 “max-effort” ring swing + open hip front swing WITH aggressive pull to shoulders x5, rest as needed
*A+B + getting shoulders as high as you can. Goal is to look like the bottom picture- shoulders are highest point, then hips, then knees.
**https://www.instagram.com/p/B1o7s4qHyJd/
D. 2-position jumping muscle ups x10, rest as needed
*notice that the shoulders are still the highest point- then the hips (which are open!)
**3rd video: https://www.instagram.com/p/B1RwVaupGCw/
E1. 10-20 sec. ribcage hold x4, rest as needed
*palms face out (the same position we want at the top of the pull)
**6th video in D
E2. 4-8 dip swings x4, rest as needed
*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement
**2nd video in D
Ring practice went okay. Definitely felt a little foreign in the early swings (A&B). Had to resist attempting one the whole time
Jackson’s Training 