Balance Gym
1 tall snatch/3 overhead squats 8 x 1
20kg, 30kg, 32.5kg, 35kg, 37.5kg, 40kg(f), 40kg, 40kg
3 x 10 weighted GHD sit-ups (10#)/3 x 15 dumbbell rows
50s, 55s, 60s
Metcon: Tabata burpees
Notes: Legs felt good, but I still struggled to get pop on the bar during tall snatches. Really need to focus on generating upward movement on the bar from a huge shrug. I'm also having trouble conceptualizing "pulling" under the bar rather than "dropping" under it. Bottom position felt strong, however, as did positioning on overehad squats. 10# was not challenging on GHD sit-ups. I feel good on this movement and would love to see it appear as part of the Open. Enjoyed the dumbbell rows and hope this movement will help strengthen my upper back for front squats and deadlift/clean/snatch starting positions. Was scheduled to row 7 x 750 meters; however, due to time constraints, I performed tabata burpees. Goal was to perform 7 burpees per 20 second interval. Was able to maintain that pace for the first 5 intervals, but dropped off to 6 for the final 3 intervals. Pretty good session. Not too taxing on the legs, so I should be ready to rock on Thursday.
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