Midline massacre in full
(get a good warmup, do 40ft straight shot on HSW)
9:31
Breakdown
DU – unbroken
40ft hs – unbroken
Snatch – 1 rep every 15s and even powered some of them, this was a good steady relaxed pace, could pick this up slightly for the first 4-5 reps and don’t see much of a cost
OHS – 2 reps and then failed the 3rd rep, just lost good activation through midline, this made me a little more cautious moving forward. Went to a narrow grip via clean & jerk and hit 5 reps, snatch grip with 5 more reps – wanted to grind out the remainder of reps but thought that wouldn’t be the smartest decision. Finished last 3 from narrow. I feel my breaks here were at least 15 sec/break.
HS walk – 20/20 – felt the low back get hot in the first 20 and big time in the last 20 but overall shoulder loading felt strong and stable
Thruster – 6/7/11 – only reason I broke the first 6 was the low back carry over wasn’t comfortable, and wanted to get a little over halfway to finish in 3 sets.
Great warm up, but quads were a little tired from yesterday and felt a I had a pretty nasty knot around vastus lateralus, so i minimized knee flexion volume. Another strategy I took was after warm up I sat down and waited for about 10 minutes to mimic the scenario of warming up and then getting into the corral.