Paused Snatches

Got to use the 20kg today for snatches and decided to do the reps with a two second pause overhead for each rep. I haven't done snatch holds or pauses for awhile and doing mostly fast reps with the Vo2 work doesnt encourage great overhead positions . This would be interesting.I love the 20 kg.It is the perfect weight for me to play with technique and I have good endurance with it. The 24kg still requires a lot more focus for me not to pull with my arms when I get tired and rip something off.
I was pleasantly surprised when I found I not only maintained my overhead position with my tight right shoulder but it was greatly improved. In fact, in was the best overhead position I beleive I have hit with that side.The two second pauses were solid and not too uncomfortable at all. Just boring,lol :))


Snatch with two sec pause
16kgx5/5x2
20kgx8/8 x13 sets
208 reps
9152 pounds

Two Hand Shield cast
15lbsx20x8 sets

purposely stayed away from the 25lber today.Want to give the elbows and wrists a break. The 15 was very fluid and I got some good momentum going. The high reps were good as well

Two CB Rockits
15lbersx 45 sec x 4 sets

This worked perfectly for a finisher. I didnt want to count reps here as it's a two part movment and its hard to keep track.45 sec was hard but not too bad.I want to build up slowly on this one and make sure I stay mainly on the left leg.Not going up in weight will help keep this in check.It is also a great distraction movement for my elbows and wrists and a linking/connecting move to the scapula.

bw 163.4!
bf 8.8%
water60.9%

wow, havent weighed this much in a long time.feel solid but I have to watch it. I need sun and some freaking hot weather.:((((((

datsit.