AM
Row 24 min @ 1:55-2:00/500m pace, hop off every 3 min to do 3 deadlifts @ 275lbs
Once again I wanted to keep double overhand grip on deadlifts. Felt better than the previous weeks, I’m sure the fewer reps helped a lot. Also a fair amount of trunk flow work for warming up. About the half way mark felt really good on the rower, and had to slow down my pace to stay in the target pace.
+
20 min hip/hamstring mobility
Only had time for about 10 minutes of pure focused work here.
PM
A – Snatch – Build to single at 210, then back down to 195 for 5 solid singles, rest as needed
Missed my first attempt at 210, metal error, came back and nailed it. Speed under the bar felt really good. The 5 singles I did 1 rep every 45 seconds, felt great felt easy, would’ve been comfortable at 1 every 30 seconds. Snatch mechanics at sub-maximal efforts are feeling pretty solid. Building up to the 210, I was receiving a hair forward into the balls of my feet but corrected it effectively in the 5 singles.
B – Clean and jerk – build to single @ 275, then back down to 245 for 3 solid singles, rest as needed
Jerks did not feel as good as they did last week, but overall solid. Bottoming out a little more than I should be in the clean, not sure if (do not have video to analyze) but I feel the bottom out is causing me to drop my elbows slightly. The 3 single for more like work in the clean today, could have been the energy spend doing the fast singles in the snatch.
C – Back Squat – 10 sets of 3 @ 76%, rest 90 sec
295
Have added 10 pounds in this piece each week, these felt the best of all the weeks.
Had to do all of this work seperately due to time constraints but done
D1 – Single leg glute airplanes x 4 SLOW rotations, rest 1 min (can hold on to support if needed)
D2 – Banded glute bridge hold x 40 sec, rest 1 min x 4 sets
E – Single arm farmer carry heavy 40 sec/side, rest 30 sec bt sides x 5 sets
2 pood