Snatch

Energy levels have been very high lately. abnormally so.I actually feel energetic and rested which is not usually the case. I think lower pain levels is the reason. when you are in chronic pain you eat up tons of energy just "managing" it and not yelling screaming most of the time.

Worked a full schedule this labor day then trained alone. no problem.

snatch
36x5+5
36x10+10 switch hands every 5 reps

53x10+10x 9 sets

180 reps

23 minutes. this was suprisingly easy although my form sucked. I have to revist the basics again as I am pulling with my arm too much again.more one arm snatch hi pulls and swing/snatch sets.

53 lbs x5 feet= 265 ft/lbs per rep
265x180 reps=47,700 ft/lbs of work
divided by 23 minutes=2074 watts per minute.

gonna have to put this on a graph soon.
used grips on left hand on last set, callous felt like it was going to go.it didnt.

Supersets each with Bosu step up and holds

two snatch hi pulls
53x10
88x10x5 sets. these were hard but good. lots of leg and hip drive.

Superset these also with bosu one leg stands

88x3 feet =264 ft/lbs/rep
264x50=13,200 ft/lbs of work
/ ten minutes=1320 watts/min.

totals:
60,900 ft/lbs of work in 35 minutes+ 5 minutes between exercises= 1522 watts/min ave.

Handstands/ pullups

ALternated kickup handstand 5 5 sec hold
with pullups 6x5 reps to nose. these are getting there quickly. feel thse in my lower right lat inserstion big time though and its tight. this hasnt worked for awhile.

hit the hs on the second rep of the firts set and the FIRST rep of the next 5 sets!!! very happy. shoulders were not over my hands enough at the start last time.! duh.

RIS and foam roller.hams and calves very tight.

workout time 70 minutes.