Tuesday 7 Feb 12

CFDC

Snatch-grip push press 5 x 5 @ 65% of 1 RM (perform 2 kneeling jumps between sets)

45kg, 50kg, 50kg, 50kg, 50kg

10# plate, 25# plate, 23# plate, 45# plate, 45# & 10# plate

RDLs 5 x 5

135, 155, 155, 175, 175

Metcon: 15 minute partner workout of:

Plate pushes (45#)
Double-unders

Notes: I've been using 70kg as my 1 RM for purposes of determining snatch accessory movements, even though my most I've truly snatched is 65kg. 65% would have been only 45kg on the snatch-grip push press; however, after one set at that weight, I decided to bump it up to 50kg. I felt very strong on this movement and, clearly, I'm a much stronger push presser than I am a snatcher. Our focus on RDLs was keeping the shoulders and upper back in proper position. Even if it meant sacrificing depth on the movement, we were to keep the shoulder blades pinched the throughout the entire movement. This is a major weakness for me. My mobility is severely limited once I keep the upper back tight and I tend to lose upper back positioning on deadlifts, cleans, and snatches.

Then metcon was supposed to be 5-4-3-2-1 plate pushes with 35 double-unders between sets. That would have been an awesome test. Instead, we partnered up and alternated plate pushes and double-unders. Goal was to perform AMRAP double-unders while your partner performed a half-court-and-back plate push. I worked with Julia and was amazed at how she continued to push the plate. I probably outweigh her by 50 pounds, yet she was pushing the plate better than me. I couldn't believe the toll that plate pushes took on my body. You don't feel it until you finish pushing. Then, the feeling hits you like a ton of bricks. I was having trouble standing up toward the end. Chris started counting how many seconds it took us to get back on the plate once we had pushed it to one end of the court. Julia and I were both taking about 10 seconds to transition. He challenged us to transition in 5 seconds, instead, and counted on his fingers for us. It really pushed things to the next level and left me destroyed. Turned out to be a great workout!