Monday August 10

Monday 8/10/15

1) EMOM for 16:00-

2 full snatches off blocks from the power position
Pause for 2 seconds in the bottom of the OHS on both lifts.
75,80,85x3, 90x2, 95 for the rest

Start with the plates resting on the blocks at a height where the bar is at the crease of the hip with a near vertical torso and slight knee bend.  Get tight and then use your legs to jump the bar to the overhead position as you pull yourself to the bottom of the squat.  Pause there for two seconds, then stand and repeat for a second rep.  In the setup, be careful not to rock forward or dip further down to give yourself extra momentum.  

Focus on the movement, not the load.  Start light and if moving well, add load as you progress through the EMOM.  Go by feel when increasing load, percentage will depend on movement proficiency.  

2) CFV Gym Training

(strength + conditioning)

1) Build to a heavy triple front squat 135, 155, 175x2x2, 170
2) 4 rounds for time: 10 front squats (105) 40 double-unders
4:14 For the front squats in part two, use 60% of today's heaviest triple

3) EMOM for 5 minutes

1 set of max strict ring dips (:30 cap) +

:15 hollow rock

dips 14/5/7/5/5

4) 6x12 C2B pullups, not unbroken resting 30s b/w

5) ring fallouts 5x8 except 7 on the first