Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.
Warm-up
0.45 Mile Sled Drag (115#) around the block
Olympic Lifting
Thacker Warm-up
After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.
Snatches
3:00 EMOM
- 2 Snatches (95# 115# 125#)
Rest 4:00
10:00 EMOM
- 1 Snatch (135# 135# 145# 145# 155# and then repeated)
I completed every snatch today. Feeling more and more comfortable with the improved technique.
Snatch Deadlifts
- 2 @ 165#
- 2 @ 165#
- 2 @ 175#
- 2 @ 175#
- 2 @ 185#
Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.
Strength
Back Squats
- 5 @ 135#
- 5 @ 165#
- 5 @ 195#
- 5 @ 195#
Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.
Shoulder Press
- 5 @ 85#
- 5 @ 105#
- 5 @ 115#
- 5 @ 125#
These felt really tough.
4 Rounds NFT
- 20 GHD Sit-ups
- 20 Back Extensions
- 5 GHR
- 5 Snatch Press 95#
Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.
Cool Down
Walked 0.53 miles around the neighborhood.
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