Day 9 Phase 1 Week 2 of 2

Today's Inspiration! 

This reminds of why I don't like to clean or snatch with straps!

For 12 minutes, alternated between sets of 3-Position Hang Power Snatches (high hand, knees, floor) @ 85#-115# (build up throughout 12 minutes) and 5 slow and controlled reps with the Leg Lowering Exercise. Again, no heavy breathing

rest 5 minutes

+

A1. Shoulder Press @ 31X1; 4-6 reps x 4; rest 2 min

A2. Strict CTB Pronated Pull-ups; amrap x 4; rest 2 min

rest 5 minutes

+

Side Plank on Knees: 30 sec on/10 sec rest x 12 (alternating sides throughout - 6x/side)

Results

Part I 

I absolutely love olympic lifting! I think I would content if I could just come back to Oly lift everyday! Worked up to 115 with ease today and every single rep felt great! The leg lowering exercises felt great today also, much better and stronger than last week! Pretty happy with both of these today!

Part II

A1: 115,125,130,135(4)

A2: 3,3,2,2

My time off has truly allowed me the time to focus on my coaching and knowledge, thus I have a much greater understanding of my body and all of the movements that I ask it to perform. This understanding has increased my focus on the little things that are the difference between average and great.

One of my most important long-term goals is getting to a 250lb. shoulder press. This is a long term goal with out a doubt, but if I can make it there I know that my recovery will not only be complete, but I will be the strongest and most well rounded that I have ever been! 

I felt pretty good today and all of my shoulder press reps were very solid, I thought about starting heavier but am glad that I went the conservative route. The pull-ups on the other hand were very weak once again. I have a long long way to go on these!

Part III

Being on my knee really helped me to accomplish the task of getting a lot of volume with one of my weakest movements. Was able to complete this with no issues.