Today I had planned on doing a 5 minute snatch test with the 28 kg, However I just was not feeling up to the challenge mentally and physically. My hands were still raw from deadlifting two days ago and I am still feeling a little flat from it.
Foam Roll
spikey ball work on lats, arm pits, chest and anterior shoulders
Get ups ks style
16kg 1/1
24kg 1/1 x 2 ( felt heavy today, first sign that I wasn't up to the snatch challenge.
Pistils - not a big fan of the pistol cause of the spinal flexion at the bottom. But I do want to tame the beast and I want to keep in touch with the movement. I like SL squats to parallel better.
16kg 3/3
24kg 2/2 x 2
Paired with
Dead Bug - I like this drill to really get in touch with tucking the pelvis and core activation
3 sets with stability ball in middle for more activation 5/5 alternating diagonal leg and arm.
Pull ups 3 setts of 5 ( slow and controlled, focused on lat activation and scapular retraction).
I still wanted to get my snatch movement in
15/15 vo2max snatch protocol with 24kg 5 reps per intervals. 15 on 15 off switch hands each "on". Did this for 20 mins which equates to 200 snatches. Form felt good and I got a great sweat. Heart Rate peaked at 188 on the last snatch. It stayed in the 180s for the last 8 minutes.
There is something still intimidating about the 5 minute snatch test. Its something I have to psyche up and feel ready for mentally as well as physically. I didn't have it in me today. Ill try and get one in this week.
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