Started the day out and realized that my bicep tendon (bilaterally) was going to be an issue today. With that being understood I gently rolled them on a Lax ball (not gently at all). 4" PVC pipe Soft tissue mobilization for T-Spine and Hips.
I knew that today I needed to own the bottom position in the Snatch and Back Squat. Hip mobility was a key to success today, Started rolling the feet on the PVC pipe, That led into an ankle mob on the "BOB" (the calf master, elevated board for stretching). On Bob opened up the Gastroc/Soleus complex.
Hip Mobility Exercises:
Adductor 1/2 Kneeling Mobilization - Child's Pose 2x5e
MB Runners Lunge w/ T-Spine Rotation 2x5e
MB RDL to Squat 2x5
Lift today
Pause Snatch @ Below Knee Position
Warm up to 70%
70% 3x1 (92k)
75% 2x1 (97k)
80% 5x1 (104k)
I started to feel a little forward when i was initiating my first pull into the pause. I was able to save some of the lighter snatches when i shifted forward. When i started to get into the 80% singles I had a hard time staying on my heels/ mid foot and would Initiate my pull early. Most of my misses ended up in front of me, which I am OK with rather than looping over my head. Still trying to get tall and keep my arms long as I entering into the violent motion of the 2nd Pull.
Back Squats:
It was my first back squat workout for a while and I knew that I was not going to PR or have a great day. Expectation for squat were low. I ended up doing 3x3 and had a good day with it for what it was.
Based of a 210k Max:
x3 @ 157
x3 @167
x3 @ 177
Bottom position felt good, still struggling with my Left ankle mobility and how it makes my glute turn off and on. The iron game is ongoing and every kilo will count on the road to nationals.
No comments:
Post a Comment