7/21/21

7/21

AM

1k C2bike @ slightly faster than target 10k pace

-rest = work

x 5

This was disgusting.

PM

Build to a heavy pause power snatch

*2 sec pause at knee

Hit 185 or 190 I can’t remember oops.

+

Every 90 sec x 5 sets:

2 paused snatch grip DL @ moderate weight

*2 sec pause in each spot: 2″ above ground – at knee – mid thigh- then hit the same pauses on the eccentric. Reset between reps

275 – had someone count the seconds for me. Back rounds a little on the second set.

+

Every 90 sec x 10 sets: 1 split jerk @ 75-85% (off rack or blocks)

235 – hard but good. Tried to stay snappy. Wish I had blocks here as the re rack sucks

+

Alt EMOM 30 min:

min 1: 30 sec max SHSPU

min 2: 30 sec max TTRings

min 3: 30 sec max KHSPU to 2″ deficit

min 4: 30 sec max CTB

min 5: 30 sec max distance HSW

min 6: 30 sec max DU

Moved really well through this. Held 20 on the toes, close to 10s on the strict. Chest to bar were the limiter. Dubs felt great and mainly stayed unbroken through the set. Deficit also went really well.

+

Crossover symmetry recovery protocol