1) 5X1 Snatch @ 80-90% – rest 90 sec.
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.
Outlaw20120402_01 from Il Ge on Vimeo.
*Thoughts:
- no high elbows at 2nd pull,
- feet too narrow,
- shifting too early to the toes (no patience),
- missing IR at shoulders and femurs
- practically no 3rd pull (no pull under)
- jello legs
- no bounce at the catch
- no full triple extension (f***ing donkey kicks!)
2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Outlaw20120402_02ab from Il Ge on Vimeo.
*Thoughts
- f****ing Chicken Neck at pulls
- missing a lot of ROM at the ankles (squats)
Strength
1a) 7X3 Weighted STRICT Pullups @ 70%
1b) 7X3 Bench Press @ 70%
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
Skill
10 minutes practice on Muscle-Ups to Ring HSPU.
Notes: If you are proficient at these, practice stringing them together. If you are not, try to get some clean singles. Do not do more than 15 total reps.
Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds.
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