1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
145, 155, 165, 175, 185, 195 (F, F), 195 (F, F)
These went alright until I decided that I just wasn't going to get underneath 195 today. Basically matched what I did last week with hitting 185 twice.
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.
215, 215, 215
Don't want to jinx things but I think I might have finally figured these out.
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
185, 185, 185
1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
Red band for all three sets.
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.
Did strict toes to bar instead. GHD's jacked my back up last week and I have a competition this weekend.
Power Cleans 135/95#
Shaved 2:00 off my standard Elizabeth time not having to do the squat cleans. Cleans were good. Broke them where I wanted to break them and didn't waste time before getting back on the bar.
Ring dips need work.