March 7th, 2015 - 8th Day of Testing (AM session)

Due to a work dinner getting moved up earlier in the night I had to move Thursday afternoon's training too Saturday morning.  

Originally Programmed for Mar-5th

Moderate Strength in the AM
A. Power Snatch x1 + Hip Power Snatch x1 - 5-6 sets of the complex; rest 90sec (build, film 1-2 sets)
B. Single-leg Single-arm KB RDL - 8,8,8 ea leg; rest as needed b/t legs (build, moderate, film, contrast from BB RDL)
C. Rings Assisted Shrimp Squat - 8,8,8 ea leg; rest as needed b/t legs
D1. Split Jerk Stance Bnk Shoulder Press - 8,8,8; rest 60sec (build, moderate, film)
D2. BB Bent-over Row - 8,8,8; rest 60sec (build, moderate)
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements

A.  50kg / 50kg / 55kg / 60kg / 65kg / 70kg
B.  53# / 53# / 70#
C.  Check
D1.  55kg / 55kg / 60kg
D2.  70# across

A.  Felt pretty good, think I was actually doing more of a high hang snatch than a hip snatch.  I have had a problem recently with my footwork.  You can see on the video that will I extend through the 2nd pull, only my left foot leaves the ground and moves to the receiving position.  I made a conscious effort of trying to extend and get off the ground on the 65kg reps.  

B.  Didn't bother my back as much as the barbell RDLs, but also didn't feel like I got as good of a stretch in hamstrings

C.  Check

D1.  First time I've ever done these, felt good to get the right bar path and try and work to get my head through more.  Going back and watching the videos I feel like I could've extended my jerk stance longer front to back.  

D2.  Love Em