Monday's workout
A. 3-Position Snatch (High hang, above Knee, Below Knee), build to a tough set, **high hang, torso should stay vertical.
B. Power Clean x 1/90 sec for 10 sets @ 75-90% 1RM off feel
C1. Good Morning @ 3030, 4 x 6-8, rest 20 sec moderate weight
C2. Broad Jump, 4 x 2 reps, rest 2 min
D. Hollow Hold, 5 x 45 sec rest as needed to stay unbroken
A: Worked up to 95, for some reason I had trouble dropping into the catch position after I hit 85 pounds. Caught all positions at the bottom. Did not wear a belt.
B: power cleans felt good caught all in the full squat position worked up to and did 165 for 10 reps
C1: not sure if I've done weighted good mornings before, did 4 sets of 7 at 75#'s
C2: 1st time I did broad jumps averaged about 6 feet each jump
D: hollow hold felt better today around 40 seconds started feeling a little fatigue in the upper thigh possible hip flexor area.
After this mornings workout I did the following:
4 rounds for time
12 renegade rows with 40# Dumbbells
400 m run
Total time 11:42
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