Snatch Heavy Single, Snatch Balance, Intervals: HSPUs, CTBs, WB 2 for 1s, L Sit

Sun Dec 8

Day 5

Snatch warmup: typical routine but also involve snatch drop & sotts press (light, focus on positioning)

A.    Snatch                    5x1 have first working rep be at 100# if you feel as confident with 95# as you did on the row/wb/snatch day (add weight based on feel; if you’re feeling it, go for it!!!)

100, 100, 105f, 100, 105, decided to try 1 more rep - hit 110#, matches PR, felt good
I think the light snatch drop and sotts press warm up helped once I got to the heavy single.

B.    Snatch Balance             5x3 65%x3x2, 70%x3x2

70#

75#

80#

80# 

Did 4 total sets of 3 reps each, I thought the 5x3 was a typo

C.    7 Rounds

5 HSPU

8 C2B

10 Wall Ball 2 for 1’s            @ 14# to 10”

Rest 90 seconds

First 2 rounds were with 10# WB to 10" target - both about 56 secs - all UB
Took a bit more rest and switched to the 14# WB for the remaining rounds
Round 3 - 1:06
Round 4 - 1:07
Round 5 - 1:06
Round 6 - 1:05
Round 7 - 1:07
With the 14# WB I could had to catch the WB in between each 2 for 1 instead of UB and smooth with the 10#. HSPUs UB except for one of the rounds - CTBs all UB. Video is one of the later rounds. 

MIDLINE

Accumulate 1 MIN L-sit (rest 30 seconds every break)

Core is still sore from GHDs which made this challenging!

Splits:

30s, 30s, 20s, 20s, 20s, 13s, 15s, 8s, 4s