april 27, 2015

4k row, stop every 1k and do 1 TGU/arm perfect form Overall row time including getting off for TGU, 22 or 23 something. TGU with 26#. Left shoulder feels kinda crappy.

Accessory stuff

5x3 tall snatch empty bar
5x3 snatch high pull empty bar
3x3 muscle snatch empty bar

3 sets:
GHD weighted back extension 35# x 6
GHD glute ham raise x 6

Worked on butterfly pull ups. Focused mostly on trying to block legs so I don't look like I'm falling off a cliff when I do it. Getting the movement a little better, still no real height.

january 14, 2015

Work for today will include snatch skill work and some light WODs.

Snatch skill work:
Dip snatch
Tall snatch
High pull
Pause in bottom position


8 minute AMRAP
10 KB Swings 53/35
7 box jumps
8+8

 rest 5 minutes

8 minute AMRAP
20 sit-ups
20 DU
10 wall balls 20/14
5+13 (20# ball for first round, 14# after, and all UB DU)

 rest 5 minutes

 8 minute AMRAP
200m run/row
5 C2B 55# dip snatch
10 HRPU
15 air squats
2+4

Did first and second AMRAP at a moderate pace, went slow for the last AMRAP.