Oly/Gymnastics Project – Month 1, Week 3, Day 2

17Jan12

Having a couple of “off” days in a row. Decided to ratchet back a bit from the plan in an attempt to not handicap my healing.
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Pre-WOD
5 minutes of staring at the jump rope

WOD
3 rounds
3 35# snatch balance
10 reverse hypers
3 banded muscle-ups with 2 yellow bands.

mobility

WOD
Power Snatch
55(3) – 65(3-3-3-3-3)
Was scheduled to do 76.5 but decided to work on speed today.

Overhead Squat
55(5) – 65(5-5-5)
During the warmup set I realized there was no way I was going to hit the 75# working set today. Made sure the 65# sets were solid + full depth.
Supersetted this move with the Power Snatch

Almost 5 minute rests in between sets today.
2 more rounds 3 banded muscle-ups with 2 yellow bands during early rest periods before the metcon started.

Full Squat Snatch – 65(3).
Worked on speed under bar. The 2nd rep felt “perfect”. Really excited about that. Hoping I can replicate that at some point.

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