Balance Gym
CFWU (subbed push-ups for dips)
Rack delivery 6 x 3 (bar only)
1 snatch balance/3 overhead squats 5 x 1
35kg, 40kg, 45kg, 50kg, 55kg
Dips 5 x 5 @ 25#
Rowing intervals: Complete the following:
Row 1K (3.37.7)
Rest 3 minutes
Row 750 meters (2.43.7)
Rest 2 minutes
Row 500 meters (1.48.5)
Rest 1 minute
Row 250 meters (0.52.8)
Notes: Intensity level was very light today, but I got in some great work. CFWU continues to be helping with my overall volume. I performed 15 reps of each movement today for the first time. Rack delivery is a drill for improving the turnover in the rack position for the clean. It doesn't feel like much, but I it helps to reinforce good mechanics on heavier cleans. I took huge strides today on snatch balance. For the first time, I was really driving under the bar catching in a full squat position. My feet were landing in the proper position and I didn't have to move them at all before performing the overhead squats. I feel primed to start really moving up the ladder on snatch weight. I was excited to see weighted dips programmed. I haven't done them in a long time, so I played it conservative and used only a 25# plate. Each set was difficult, but I think these will have carryover to my unweighted dips and other pressing movements. Threw in a few intervals on the rowing machine to stay fresh. Plan is test a 2K row on Monday morning. I've upped the stroke rate to approximately 25 strokes/minute and it is really paying dividends. I'm still getting strong pulls, but I'm taking advantage of my conditioning level a little bit more now. Each interval is a little more taxing, but my times are improving dramatically.
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