CFDC
Seated box jumps 5 x 2 (perform 5 dislocates, 5 catch deliveries, and 5 snatch balances with PVC between each set)
Worked up to 30 inch box plus 45# and 25# bumper plates
5 x 3 hang power snatch/30 second hollow position hold/5 windshield wipers ("WWs")/10 supermans
50kg, 50kg, 55kg, 55kg, 57.5kg
Notes: Seated box jumps are so great in terms of energizing your body. It was early in the morning and my legs were tired from yesterday. But, after a few seated box jumps, my CNS was wide-awake. The PVC work between sets really helped prepare the body for power snatches, particularly the catch deliveries. My turnover was much better once I started adding weight. I kept the weight moderate to work explosiveness. Stance got a little wide on the last rep of each set. Definitely need to keep working that external rotation of the shoulders to help the turnover. I had to scale down to 5 WWs because my form was getting sloppy. Hollow position holds were brutal -- definitely something I should be adding to my workouts again.
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