Warm-Up
1 min airdyne
spider-man stretch
moon the sky
used black band on bar to stretch lats and arms
front and side leg swings
CTB Pull-ups - before today I only knew how to do them with an underhand grip. My coach Matt told me to try it with an overhand grip and to push my chest out at the top. I tried it and it worked! I still couldn't link them together, but I'm excited anyway. I did 6 with underhand grip and 6 with overhand grip.
Wall facing OHS with PVS pipe 3x8 - this is the first time I've done this exercise. Matt says it will help with my snatches since I tend to lean too far forward and don't stay back on my heels. The first two sets were awkward and slow, but the last set felt more comfortable.
Back Squat 3x5 @ 75% - 145# In the past week my BS has improved tremendously! I keep my elbows down so my forearms are perpendicular to the ground. This helps me keep my chest up. A fellow competitor, who has fantastic squat form, does a great job bringing her hips quickly under her torso on the way up. I have also been focusing on this. Lastly, I started wearing a weightlifting belt and having a tighter core helps me a bunch
Supplemental Work
3x10 GHD sit-ups
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