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

Snatch hold
18 kg x 30 sec

first time I could even do these in eons. another good sign.

Walking lunges
4 laps of 100 feet

strongest this has been so far!

Pushups ( horizontal) 4 sets 12 reps

also as strong as this has been

Shoulder sled
95 lbs x 250 feet x 3 laps

kicked my ass. Done :0


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