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A. Slow pull power power snatch (5s concentric); 2 reps every 2:00 x 10 @ 40-50kg
20kg x 2rep x 2set; 30kg x 2rep; 40kg x 1rep
40kgx2rep; 42kgx2rep; 44kgx2rep; 46kgx2rep; 48kgx2rep; 50kgx2repx5set
all the 1st reps felt easy from the floor, with the 2nd rep feeling slightly heavier. 5'' from floor to mid thigh and then accelerated. No major problems. Nice exercise to correct my positions during the pull
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B. Rotating ring row; 6-8 x 4; rest 2:00 https://www.youtube.com/watch?v=wZKZt38tgjM
Done with a controlled eccentric. All sets 8reps. Nice burn!
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C. Zottman curl; 10-12 x 3; rest :90 - light and controlled
Did it with 5kg DBs. each set 12reps with a duration of aprox 70'', controlling the eccentric, concentric and rotations. Nice pump!!! :)
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15 minute amrap @ 85%:
500m row
30 air squats
400m run
15 box jumps
rest 5:00 x 2
1st set: 2 rounds+500m row+30airsq+200m run
Rest 5'
2nd round: 2 rounds+500m row + 30 airsq + 100m run
The legs were burning all the time...
Could do the rowing portion in an average split between 1'48 and 1'49/500m
Air sq unbroken but VERY WELL controlled
The initial portion of the run was hard due to muscle stiffness of the airsquats
The last 25m of the running i would ease the pace to prepare the muscles for the box jumps. All Boxjumps were step down to 24'' in a steady pace
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Cooldown: 10' bike at slow pace
Slept very well (8h)
Mood is ok
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