Balance Gym
4 x 1 power snatch/1 overhead squat/1 hang snatch/1 overhead squat @ 75%
50kg
4 x 4 snatch deadlift on riser at 110%
75kg (feet on 10kg plate)
3 x 12 plate-raise sit-ups (25#) & 12 hip hikes/side (feet on riser)
Notes: I felt pretty decent on the snatch complex, but noticed that I'm much more explosive when I fight to pinch my shoulder blades back-and-down at the starting position. Flexibility is the limiting factor, but I need to keep hammering away. Also, I've noticed that mobilizing internal rotation of the shoulders really helps with my turnover. Need to keep working this, as well. Snatch deadlift on rise was a new movement for me. The idea isn't to just lift the weight; instead, the idea is to maintain a perfectly upright torso throughout the movement so that it's transferable to your actual snatch. I find the movement to be very taxing on the lower back, but I'm looking forward to seeing how it improves my lifts. Enjoyed the core work, too.
Looking forward to a rest day on Thursday followed by three monster training days. Friday morning will be front squats, which are not even technically part of the squat cycle. Saturday will be Olympic weightlifting and swimming, and Sunday will be heavy posterior chain work and supplemental leg work for the squat cycle.
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