Monday, October 5, 2015
(11AM) Ben, Darryl, Steve B, Julian and me
400m run followed by pass throughs with PVC, OH Walking lunges, PVC OH Squats, Supermans and Hollow body on ground and then hanging from bar
We also did a Burgener Warm Up to get ready for the snatch. Meriah summarized it as the jump and land.
5 rounds for time (20 min cap) 10 Power Snatch, 10 Toes to Bar, 400m Run, L3: 115/75#, L2: 75/55#, L1 modify to complete sub 20.
I worked a weight up from 35#, 55# and 75# before backing down to 65# for the workout. On the toes to bar I was really struggling to maintain my rhythm and any effort to pull my hips up would kill my momentum. I did kips with knee raises for the workout. I finished in 20:01, just missing the 20 minute cap, but I did feel pretty good about the effort as I slowed from my first round of 3:40. My left calf was pretty tight during the warm up but it held for the workout.
Mobility – legs straight against wall and then flared against wall