Saturday 8 Sep 12

DC Weightlifting

4 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance

20kg, 20kg, 30kg, 35kg

Snatch 6 x 1 @ 50kg

Pausing snatch-grip deficit deadlift 3 x 5 @ 55kg

Pull-ups 3 x 20

Metcon:  Tabata hammer strikes (16#); tabata burpees; tabata hammer strikes

Score:  11; 5; 10

Notes:  Solid training sesson.  Felt decent on the snatches, but I struggled a few times to really receive the weight in the bottom.  Tendency is still to pull to a "power" position and then ride it down.  Weight was pretty light on deadlifts, but still good to focus on positioning.  Very happy with my ability to knock out three sets of 20 pull-ups.  Volume is coming along nicely.  Goal is to hit three sets of 25 prior to competition.  Metcon was good, too.  Goal was 11; 6; 11.  But, I was unable to hold six on burpees and had to drop to fives after the first few intervals.  The 16# hammer got heavy in the later rounds, as well.