Back off snatches

Still a bit sore and quite fully unwound from Monday's swipe session so I decided to take it easy with some low rep snatches.It worked great and it was just the medicine I needed.Decided as well that I will go back to snatching twice per week and swinging once as the main movements done for volume. I will use the clubs as assistance moves and focus on the less compound moves such as arm and shield casts; this will focus them more on shoulder mobility and circular strength and less as competitive lifts.

5:30 am rifga floor work
6am-12 noon
Z drills; short cycles 6 times

Snatch
12kgx5/5
16kgx5/5x2
20kgx5/5x5 sets
24kgx5/5x7 sets
50 reps with the 20 kg
70 reps with the 24kg

pace was steady alternating with Joe and his pullup regime.These felt strong, fast and crisp. Held each rep overhead to a dead stop as well.Nice not to do a million freaking reps out of breath the whole time ...
One CB flag press
10lbx10/10
15lbx5/5x3

two cb flag press
15lbx5,6,7,8,9,10

this was better than the single arm version and the lockout was tough. Have to remember to work these for time with the 10s.

two hand flag press
25lbsx10x4 sets
did each grip as it's own set. decided the second hand grip was always getting shorted. this worked much better. Elbow lock was off, havent done these in awhile.

BW 161.4
BF 8.6% ( havent seen this in awhile)
Water 60.9% ( thats why:)

I think going back to the kbs as the main lifts makes sense. One, it was working fine, as far as work capcity increase with no physical issues. Two I really need the clubs to counterbalance the kbs flexion effect on my elbows and increase the circular ROM.Plus these moves will give me the most bang for my buck upper body muscle wise :))

datsit.I needed an easy day.

so this is the latest incarnation:

Sat
24 or 32 kg one arm swings
clubbell arm cast/flag ( barbarians)
two cb torch swing

Mon
20 or 24 kg snatch with overhead holds
two handed shield cast
one cb torch swing

Wed
max vo2 snatch 16 kg
one arm shield cast
rack walks