Thursday, April 16, 2020
Home Gym
1900
Warm Up
Thoracic Flow
LCR plank rotations
quad + lunge (left leg)
quad + lunge (right leg)
scap push up + push up
Squat Therapy
Snatch Complex
Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)
80
75
Home Gym
1900
Warm Up
Thoracic Flow
LCR plank rotations
quad + lunge (left leg)
quad + lunge (right leg)
scap push up + push up
Squat Therapy
Snatch Complex
Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)
I started with
45
55 - video
65
70
75 - video, my feet jumped back on the paused snatch, but was ok from the ground
80
I surprised myself by missing 80# and then going lighter and missing 75#.
E3OM
This was originally designed as
Every 4 minutes, for 20 minutes (5 sets) for total load:
One Minute of Axel Bar Zercher carry https://www.youtube.com/watch?v=ld6kVG26gfk
10 Shoulder to Overhead – Using Axel Bar
10 Pullups
I modified it to skip the carry (as it was cold outside and standing there holding it for a minute sounded awful). I went with 10 shoulder to overhead and put 15's on the Axel bar. Should have been around 60#, but felt light. I went with 5 pull-ups. The plan was 5 strict, but I ended up going 1 strict and 4 kipping with a slow negative.
I did 3 rounds every 3 minutes. I was finishing in 60 to 75 seconds and had 2 minutes of rest between rounds. Overall, it was good to play with the axel bar and do some pull-ups.
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