Heat
Warm up + burgener warm up
(1) Olympic lift practice
Deadlift + cleans, snatches w/ bar
5 x 3 deadlift + hang snatch, 10kg
3 x 4 deadlift + hang clean, 20kg
(2) Decline pushup/air squat ladder: Complete as fast as possible
2, 4, 6, 8, 10, 12, 14, 16, 18
30 double unders in between each level
(3) Mob. - couch stretch, 3x2 minutes bottom squat position
- Notes: Worked on some hang snatches today, and they actually felt pretty solid despite not having done any oly lifts in the past month or so. Double unders were crap at first, took me a while to get a rhythm but it finally came.
- Nutrition: Normal.
- Body: Upper back/traps are really sore, along with calves and hammies. Hip flexor is still tender to the touch from the massage. Got a portable e-stim machine and will be doing that every night with ice.
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