Wednesday 1 Feb 12

Balance Gym

1 tall snatch/3 overhead squats 6 x 2

20kg, 30kg, 32.5kg(f), 32.5kg, 35kg, 37.5kg

5 x 5 tempo push-ups (5 seconds to lower; explode up)/max reps of knees-to-elbows (K-to-Es) (rest 90 seconds between sets)

Score on K-to-Es: 15, 13, 12, 10, 10

5 x 5 tempo back extensions/10 GHD sit-ups

Notes: Very interesting session. First of all, my legs were shot from the last four days. I felt surprisingly spry during my warm-up on pull-ups, etc., but I could really feel the heavy legs once I moved to the barbell complexes. It felt as though I was moving in slow motion on the tall snatches. I couldn't generate pop on the bar with the shrug and resorted to basically just dropping under the bar versus pull myself under aggressively. Despite this, it was still good to work the movement and positioning. I'm becoming more and more comfortable in the bottom position of the snatch. The push-up/K-to-Es combination was neat, too. I'm willing to try anything to stimulate some pressing endurance. I was able to get into a nice rhythm on K-to-Es. I should probably incorporate more of these as they're likely to appear in one of the Open workouts (or toes-to-bar). I also liked the GHD work. I need to learn how to do the back extension properly. I think I was doing more of a hip extension. Anyways, I feel like I worked on some important things today without beating up the body too much. Thursday's CFDC workout is on the lighter side, and I'm looking forward to a rest day on Friday.