A. 6x3 segmented clean deadlift every 2 minutes (build; start at 70% of 1RM clean)
145/155/175/195/215/235
B. 2-2-2-2-2-2 power snatch from blocks (mid-thigh) @70% = 125#
C1. 12x banded good mornings
C2. 12-15 supine ring rows
12/15, 12/15, 12/13
D.
6x 22 sec AD sprint ME <rest walk 3:48>
rest 6 mintes
3x 22 sec AD sprint ME <rest walk 3:48>
dist. / cals
1) .17 / 13
2) .16 / 12
3) .16 / 13
4) .16 / 13
5) .16 / 11
6) .16 / 11
rest 6 minutes
7) .16 / 12
8) .16 / 12
9) .16 / 12
NOTES: Cleans felt good and light, but felt good hitting those positions and feeling solid. THis is something I have not done a lot of, so it was good to feel good about them today. I and a few really good reps on power snatches and a few that just didn't. I tried to focus on pulling chest up high and getting elbows back. My left shoulder has been achy and a little weak in the overhead position the last 2 weeks, and I found I was always catching a little lower and I found myself pressing out the last inch or so on a lot of reps, just on that side. frustrating. I also discovered today I just can't do GHR's i guess. I have never done them on a GDH before and either I was setting it up wring or I am a total pussy. I tried a few and found myself having to use my arms to push myself back up to vertical. I sub'd banded good mornings to try and do something that hit the same area. AD left me nauseous again, man those little ME sprints suck!
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