Tuesday 22 Nov 11

CFDC

Pendlay rows 5 x 5

135

Metcon: 4 rounds of:

6 dumbbell snatch (R)
20 foot overhead walking lunge (R)
6 dumbbell snatch (L)
20 foot overhead walking lunge (L)

Use 30% of bodyweight for dumbbell.

6.06 with 50# dumbbell

Notes: Stayed at 135# on rows to ensure proper form. Although I worked up to 185# last time on these, I was using some hip extension and dropping the chest to meet the bar. This time, I focused on maintaining rigid posture and generating the explosiveness from my back rather than other parts of the body. Still had a tendancy to drop the chest a little, but form was much improved. Felt incredible on the metcon, as the snatches were very manageable. Limiting factor was ability to stabilize the weight overhead on the last few sets of lunges.