12 minute blocks to reach max power clean, power snatch, squat snatch and squat clean. Because the kilo weights were right beside me I used those. Heaviest lift of each, in pounds, was pc - 165, ps - 121, ss - 115, sc - 172.
https://www.youtube.com/watch?v=OD590eKye9w
https://www.youtube.com/watch?v=gq2j-bIa0P0
https://www.youtube.com/watch?v=GqQ4BoSC8KE
https://www.youtube.com/watch?v=Kn09pB8CuoE
I had a few challenges on this workout. I was thinking about foot placement and not about the pulls. I didn't sit down in the hole on the squat snatches. I didn't lock out my shoulders very well on any snatches. I looked too slow throughout the whole workout. I was too busy thinking and not focused enough on the lifts. I really let myself down on those snatches. Don't tell me otherwise. Let's be honest about it.
Having said that, I have never snatched 55kg in competition, which I did. I have never cleaned 78 in competition, which I did. So I am clearly getting stronger and need more form work.
1/27
21-15-9 Power cleans 95#, ring dips. Time was 5:23. I finished the first set in 2:30, second set at 4:10 and last set at 5:23. So good pace throughout.
I did well on the cleans. That is my sweet spot. I did the sets in 14/7, 8/7 and 9. Never took much time when I rested. The dips got hard real quick. my depth was okay for the first 15 of the 21 set, 9 of the second set and only about 3 of the last set. My left shoulder doesn't like those ring dips. After the workout, I did 5 sets of 5 dips on the bars, all of which were really good.
for good measure, I ran 400m, then did 10 ring pullups using my wrists only and 15 T2B. Those felt a little closer to being what I want.
No comments:
Post a Comment