Thurs, 20 Apr 17
Block 11, Wave 3 - Snatch
Seated DB Box Jumps
3xBW to 30"
3x30 to 30"
3x40 to 30"
3x50 to 30"
Snatch
complex x 45
3x95
2x135
1x165
5x1x185
Today I was landing with my feet super wide, in a position that would have made my high school strength coach say (in a thick Appalachian accent), "Buwah! Deck, you stand with your feet that wide and someone's gonna send your nuts to the promised land." I could feel in my hip joints that he was right then and is still right today.
Hang Power Cleans + Push Press
5x135
5x5x185
The hang was from the power position and the push press was only after the 5th rep.
Axle Shrugs/Seated Close Grip Cable Rows
20x210/12x165
20x210/12x180
20x220/12x190
DB Floor Press/Band Face Pulls
3x{12x90/20x light band}
Banded Back Extensions
3x20x mini band
