Wednesday, September 17, 2014
18-24 kg Snatch Practice, walking lunges, pushups, shoulder sled
Great training day. Started out with a full hour roll, stretch and hang session and everything's feeling better than ever. Heel is within a few inches of my butt during a standing quad stretch and shoulders are opening up quite nicely.
Did lots of hangs from the bar with two and one hands as well as mixed grip. Used the barbell pullover stretch to wait out the stretch reflex on the shoulder and that's getting better as well.Stick slides and holds overhead.Getting stronger and easier all the time plus the shoulders don't hurt :)
Then, another cancel so I got a 45 minute walk as well. SO much easier without a 40 lb pack :)
Then the snatch session at 1:30 pm
Snatch ( after 16 kg one arm swing warmup)
16 kg x 5x5 x 3
18 kg x 5/5 x3
20 kg x 5/5 x 3
22 kg x 5/5 x 3
24 kg x 5/5 x 3
these were MUCH better than last week,way easier to get overhead AND hold. Had to cue the legs as I let them give a little and that didn't help the overhead.Also put on my innov8 instead of the vibrams and the little bit of heel raise also helped. Nothing dramatic but I could feel the difference
22 kg sets
20 kg set
definitely happy with this work AND the overhead mobility/flexibility
18 kg x 30 sec
first time I could even do these in eons. another good sign.
4 laps of 100 feet
strongest this has been so far!
Pushups ( horizontal) 4 sets 12 reps
also as strong as this has been
95 lbs x 250 feet x 3 laps
kicked my ass. Done :0