B. 1 1/4 Front Squats; 3 reps x 5 sets; rest 2min (focus on perfect front rack and squatting mechanics - tech-focused first)
(c1-d2 all same - continue to focus on quality movement patterns)
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min https://www.dropbox.com/s/hszj
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3 RFT:
7 Hang Snatch @ 135
14 TTB
rest 1min
3 RFT:
7 BMU
9 BFB
11 Deadlifts @ 225
rest 1min
200 Double Unders for Time
A. 205, 215, 225, 235, 245......Failed one PJ @ 235. but hit all the 245. Not using lifters on anything yet, so all in normal training shoe. Push Jerk positioning is definitely most difficult. Thoracic work? Clean felts great. Hands still staying on bar. Working on pulling under the bar.
B. 205, 215, 225, 235, 245......Feeling good in these squats. warming up good. Not hurting leg/hip at all, not hurting in days following either. stay the course with what we are doing here.
C1-D2. Wasn't gonna have time, will make this up Saturday prob when i have more time
On the for time pieces, i felt like it might be too much to jump in to. So I did it with a partner(somewhat similar to how comp would be) Just did alternating unbroken rounds, only did 2 each though. Good response to keep intensity high and unbroken. Hang snatch pulled me around a bit. Everything else felt really good. rested 3min before DUs, 2:11 for the 200.
My forearms and biceps were a little sore coming to today from CTB on Sat. But overall, feeling really good.
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