Warm-up
1 min airdyne
spider man + hip openers
moon the sky
rolled out quads, hip flexers
used black band on bar to stretch out back, lats, arms
butterfly pull-ups- Practiced butterflies, my palms were a bit sore from the past few days. Each time I tried to pull hard enough to get my chin over the bar my rhythm would get disrupted. In the car on the way to school I remembered something Nick said a while back about slowing down. I forgot about that piece of advice when I was working on them...
1. Pause Back squat
40% x 2 x 5/rest 1 min 85#
Speed on the way up. Rest 3 seconds at the bottom.
2. Halting snatch
1-1-1-1-1@60% 65#
Rest :15 sec between efforts. Stop below the knee, above the knee, then finish.
Snatches were off. I knew I wasn't fully extended before my drop, but I couldn't seem to make it happen.
3. Halting clean
1-1-1-1-1@60% 85#
Rest :15 sec between efforts. Stop below the knee, above the knee, then finish.
I started out my halting cleans not fully extended, but I stayed focused and I think I was extending more at the end. This video were my last two cleans.
Supplemental Work
2x10 GHD sit-ups with 14# ball - in this past I was doing these all wrong! I would keep the ball above my head the entire movement, it was so difficult! Then I realized, huh, it's easier to keep it close to my chest and then extend the ball at the bottom. So much easier!
Diet
5:30am-12pm
protein shake
60oz water
2 stuffed shells (spinach, cheese etc)
bowl multigrain cereal with almond milk
1 mini Hershey's chocolate
green tea with 1 stevia packet
12pm - 4pm
60oz water
vegan ravioli's from Candle Cafe
2 rice cakes with peanut butter
2 apples
1 mini Hershey's chocolate
4pm - 10pm
60oz waters
Amy's Vegan and Gluten Free Burrito
10 french fries
7 Macaroni Bites
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