Warmup: Foot MFR, Toe Pulls, Lat Stretch in cage, Indian Clubs
DB Floor Press
85 4×5, 1×8
JM Press (Ivanko bar, index on smooth) / Armbar + TGU
135 3×8
20kg 4+1/4+1, 3+2/3+2
KB Snatch
24kg 12/12/8/8 – 1:42
–Was looking for 12 and 12 and 10 and 10 in this time. I don’t think I can do 100 in 5:00 with this pace right now, but I was training with very short rest periods this afternoon.
Indian Clubs
Movement 2 – 2×10 slow
Movement 5 – 10x slow
Movement 2 – 10x slow
Charlie,
On the KB snatch test, try 10r/10L, rest to top of minute and repeat. If you are doing that at a good pace, you should get 20 done with about 15-20 seconds rest before starting again. Just a thought and how I manage the fatigue.
I was going to go 12-12, 10-10, 8-8, 6-6, 4-4 until done. What do you think of this plan?
Charlie,
Just curious if there is a relatively simple way to describe how you perform the lat stretch you mentioned. This is an area where I can always use a bit f extra attention, and you tend to have a knack for taking the simple and adding in just the right wrinkles to max out its benefits, so I figured I would throw it out there and see specifically what you were doing for this area.
Thanks in advance for any feedback, and a double thank you for sharing so much quality content via this blog.
Espen – I am reaching up over/across my head to hold onto the cage and then reaching/rotating with the free arm across my body trying to find the best position that stretches the lat.
I am also gripping and packing hard to make sure I am stabilizing the scapula.
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