A. Power Snatch - 10 singles @ 82%
B. 2" Deficit Snatch High Pull - 3 x 3; rest 3min (increase 5% from last week)
C. 3" Deficit Strict HSPU - 36 reps in UB sets of 3 NOT for time (rest to complete recovery b/t)
D1. Russian KB Swing - 4 x 12 TOUGH reps; rest 30sec
D2. Push Press - 4 x 12 MODERATE reps; rest 90sec
*match loading from last week for D1/D2 in
A. 66kg
B. 79kg / 84kg / 84kg
C. Check - abmat w/ green, yellow, red
D1. 53#/hand
D2. 60kg
A. Worked off of a 80kg power snatch. Wanted to focus on finishing the 2nd pull, getting tall, staying vertical, and moving both my feet. Some reps better than others in terms of footwork but the rest of the reps I think we're good in terms of hitting all the other positions. Videos Below
B. Really tried to stay over the bar longer, engage my hamstrings, and keep my chest up given the deficit. These have helped a ton in terms of hitting positions but most important, lifting with my chest first and finishing vertical. Videos Below.
C. Check - 12 sets of 3, no misses, felt strong throughout
D1. Started to light up my lower back the first 2 rounds but then really tried to focus on using my hamstrings and keeping my scapula retracted. Noticed that using two Kbs didn't allow me to keep the bell as close as I would using a singular KB and I think that is what was effecting my back.
D2. Not a problem but should've focused on my breathing instead of just trying to get through the 12 reps as quickly as possible. Will work on that the next time we do this. I've noticed that breathing is an issue for me across a broad range of movements. As I said before, need to focus more on this and will. I actually watched a lot of crossfit videos this weekend and one of the things that I had noticed in the past but didn't click till tonight was watching Rich Froning just hit reps in a manner that allows him to take a breath between reps. Not comparing myself to him at all, but since he makes everything look so easy, it was easy to pick up on this in his videos.
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