A. Increase to working weight, then do 3 sets of the following complex: hang snatch + high hang snatch. Focus on speed under the bar.
B. Three rounds, not for time:
8 DB snatches per arm. These should be heavy, but focus on form and explosiveness.
8 weighted walking lunges per leg. Use DBs or KBs.
8 GH raises. If you don’t have these yet, do hip extensions with weight.
C. Partner boat rockers (3×1 minute)- I don’t have a better name for these. We used to do these in karate. One partner lies on their back in a tuck position. The other partner walks around them in a circle, changing directions randomly. The goal of the partner on the floor is to always keep their feet towards the standing partner. It’s easier demonstrated than described.
A. Hang Snatch & High Hang Snatch –
3 sets @ 65lbs.
(Looking back I was able to push 10lbs more than this but just couldn’t do it this morning… Frustrating!)
B. Snatches – 30#’s.. Need to go heavier next time
Lunges – 20#’s.. Also need to go heavier next time
And I did GH Raises for the first time, felt good!
C. Partner Boat Rockers- these were fun!
3 x 1minute
D. 100 GHD Hip Extensions- 5x 20reps
What I really need to focus on: GETTING MORE SLEEP!!
A.45#, tried 50#, managed it on the hang snatch, but the high hang snatch was a fail – booo.
B.DB snatches 25#, last set was 20# for left arm only.
I didn’t do the lunges, but did a goblet squat with 25# KB, onto a box.
GH raises were a no go, so did GHD hip extensions with 20# plates. TOUGH!!
C. was fun to do!
D. 4X25 GDH hip ex.
Happy Monday everyone!!!
A) 90#
B) 40# DB snatch
44#/arm lunges
GHD raises
A) Snatch grip dead lifts done today with 95 lbs.
B) 26 lb Windmills, 4/side; box squats, and GHD extensions with weights.
C) Loved the partner boat rockers!
75 total GHD extensions today.
A. Worked up to using a 35lb bar. These are so challenging. Lots to think about when it comes to form
B. Used 20lbs for DB snatch and 20lbs per arm for the walking lunges
c. Partner boat rockers done with Colleen. These were fun but did my abs ever burn!
Did 60 GHD extensions today
A) Worked up to 60#
B) Used 25# for DB snatch, and 26# KB for walking lunges, man is my butt feeling those today. Then did the GHD hip ext. using 20#
C) Worked with Colin for these, 3X1 min. Wowzer these were hard by the second round. Fun stuff
D) 100 GHD hip Ext. 4X25 unbroken each set, which is an improvement cause I could only do 16 before I had to take a break.