Balance Gym
EMOTM for 15 minutes of:
3 power snatches (115#)
Metcon: Complete 5 rounds of:
5 tire flips
10 burpees
Rest while partner completes round
Chest-to-bar pull-ups 3 x 12
Notes: One of the best training days I've had in recent memory. Since there was no DCW today, I decided to work on a bit of my own programming. Stole a page from Rich Froning, Jr.'s book and tried an EMOTM approach to one of my major weakness: higher-rep snatches. Tried to select a weight that would be moderate, but not lead to form breakdown by the end. I think 115# was a good choice. I wore my sneakers instead of Oly shoes to get a feel for snatching in them. Focus was on quickly picking up bar and moving through each set of three efficiently and smoothly. Chris joined me for the metcon and it was an absolute ass-kicker. I tried to tap-out after the fourth round, but got my act together and pushed through. Rounded things out with some pull-up volume, which definitely needs some work.
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