1/18/2010

Substitute coach today.

WU:
DROM, dynamic stretching
12-9-6 OHS, 24" box jump
handstand holds

Oly Programming:
Muscle snatch from power position (static start)
3x10x120#

Snatch Pull (just shrug, no high pull) from hang
3x10x135#

Snatch DL
3x10x135#

Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x135#

My grip and lower back were both giving out.

Metcon:
3 rounds of
24KG kb swing while partner does squats
10x225# back squat

Too much for my lower back, I didn't do the last rounds of KB swings.