2/11/2009

WU:
DROM, dynamic stretching
3 rounds: 10 OHS, 10 pushups, 10 kb swings

Oly Programming:
Muscle snatch from power position (static start)
3x10x105#

Snatch Pull (just shrug, no high pull) from hang
3x10x125#

Snatch DL
3x10x125#

Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x125#

All above done with hook grip, but I really need to get some straps. Volume snatch work is pretty much impossibly hard on the hands.

Metcon:
3 rounds of following interval:
20 sec static hold on rings (top of dip position)
10 sec rest
20 sec hollow hold
10 sec rest