A – Hang Snatch – 3RM from above knee
185
Just a weird snatch day. Smoked 175 so u had big expectations and then rested too long before doing my 185. At 190 I missed my first attempt, missy hip extension went for it again and was under but didn’t stabilize and meet the bar aggressive enough overhead. Then hit it for a double and missed the 3rd overhead for another technical error. So I just called on a poor day and moved on.
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B – OHS @ 22X1 – 3,3,3. Rest 2-3 min
215-220-220
The 3rd rep was the killer every time for me. Reps one and two felt strong and easy but after the 2 second hold on rep 3 it was a grind to drive up explosively.
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C1 – Belly down chinese plank 30 sec full activation, rest 90 sec
Done
C2 – BB Hip thrusts x 6, rest 90 sec x 4
165
Controlled tempo on the way down and a pause before starting the next rep.
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D – Tucked back lever ALAP, rest 2 min x 3.
Even from a tucked position the back lever has always scared the shit out of me. So Monday, just worked on getting comfortable in this position, it wasn’t pretty but a couple more days of forced work on this and I know I will see some improvement.
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E – KB high windmills x 5/arm, rest 2 min x 3
Was pressed for time so I had to skip this today (Monday). The good thing is that I normally do 1 or 2 light sets in my warm up.