Monday, June 15, 2015
Coach Zac
(6AM) Karly, Kayla, Nick and me
Warm Up
800m run, 10 Samson Complex, 9 Pull Up (7 strict + 2
jumping), 8 Ring Dip (2 + 6 bar dip), 7 burpees, Push Up Pyramid, 5 Muscle
Up/Muscle Up Progression
The Push Up Pyramid starts with feet in a wide base, walk
hands forward keeping the heels on the ground as long as possible, do 5 Push
Ups then walk the hands back, lowering the heels as soon as possible.
I do not have muscle ups and was doing the progression. Grab rings with inverted grip, pull up from
hips, drag hands across chest to ring dip position, raise yourself up.
Technique
Burgener Warm Up – (1) Dip and Shrug, (2) Dip, Shrug, high
elbows, (3) Dip, shrug and raise arms overhead.
Hang Squat Snatch – Feet shoulder width apart, grab bar
pretty wide a couple of inches beyond last mark, from hang position, dip jump,
swing weight overhead and lower into squat, rise up for 1 rep.
This was really tricky for me. The hook grip in the snatch hold is pretty
tough on the thumb. My right thumb was
in worse shape than the left. The snatch
was not tough in terms of weight, but it was difficult to get it steady
overhead. Dropping into a squat was even
trickier. My knees had a tendency to
flay wide and did not feel stable.
We started with a few air squats and finished with a
progressively lower squat.
Metcon
20 Minute AMRAP of 12 Hang Squat Snatch (75/55#), 7 Muscle
Up
I used 45# for the snatches and did a muscle up progression. 20 minutes is a long time and I could never
get a rhythm. I was breaking the
snatches into 8/4, then 6/6, then 4/4/4.
The muscle up progressions never felt quite right. I finished with 4 + 11 and am lucky I did not
hurt myself on the snatches.
I finished with a few efforts on the rings. I could not get much higher than the pull up
position with my kip.
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