Day: May 1, 2013

Knees Out

Getting back to a schedule now that the flooring project is wrapped up. Went in at 10:30am.

Warm-up

  • 2:00 Jump Rope
  • PVC pass-thrus

Olympic Lifting

Snatch Balances

  • 5 @ 45#
  • 5 @ 95#
  • 5 @ 115#
  • 2 @ 135#
  • 1 @ 155#
  • 1 @ 165#
  • F @ 175#
  • 1 @ 175#

Matched a snatch balance high I did a few months ago. Didn’t feel the greatest dropping into position today.

Snatch Technique

10:00 EMOM

  • Power Snatch (115#)
  • Snatch (115#)

Felt pretty solid here and the weight allowed me to focus on good technique. Was getting some decent triple extension and started concentrating on knees out. I’ve had a bad problem of my knees caving in with both snatches and cleans on the knee rebend. Everything felt a lot smoother when I was able to eliminate that. Receiving the bar for the squat snatches felt pretty darn good.

WOD

10 Rounds

  • 5 Deadlifts (185#)
  • 10 Pull-ups
  • 15 Sit-ups

First metcon since Friday. Finished in 13:58, doing it by myself.

Finisher

15:00 Row

Just an easy row, keeping my strokes per minute around 20. Traveled 3,280 meters.