today was first day back at work. couldn’t figure out how to fit this in. This is going to take a bit of strategy, that’s for sure.
A. Pressing snatch balance x 2 x 3… light weight.. don’t move feet, and don’t let feet duck out (45-50lb)
went in the AM to do the strength. Worked up to 55 lb. only went as low as my external rotation allowed.
B. Clean pull under x 3 x 4… don’t bounce bar out (start at 85 and go up by feel)
I clearly didn’t know what you were talking about with these. I guess you wanted a hip clean. I thought it was like the chinese lifters do….sorry….
C. BS; 65% w/ 3 sec. hold in bottom x 1-2 reps x 4 sets (150)
These actually felt pretty good today. Did 2 reps each time…tried to focus on maintaining lumbar curve. Not sure how successful I was at that, but I tried very hard.
30 minutes on the clock
top of every 5 minutes
Came back at night to finish this wod. Got 400m run/300m row on the first round, but didn’t have enough rest to maintain this pace. Did next round at 350m run/300m row, then last 4 rounds at 300m run/300m row. I had about 1 1/2 min of rest between rounds. It was the best I could do in 90 degree heat with 90% humidity. 😦 sorry!