A – Paused power snatches – 1 rep every 30 sec x 15 (moderate load, 2 sec pause below knee each rep)
165
One thing I noticed today is that I am getting good hip extension but the leg drive is not where it needs to be. When I nailed both 165 felt light to moderate. When I missed the leg drive I could tell
B – 1-arm DB OHS @ 31X2 x 5/side, rest 30 sec bt sides x 3 sets
35-45-50
Left side is slightly easier than the right side. These are good and the tempo work felt solid. The OH iso hold is a minimal challenge compared to the eccentric and the bottom. Could easily feel on the right side trying to compensate.
C – Back rack split squats x 6/side, rest 45 sec bt sides x 3 sets
135 across
D – Single leg/single arm KB RDL x 6/side, alternating touching ground inside and outside of down foot, rest 30 sec bt sides x 3 sets
@53 – holy smokes these were hard, 53 might have been a bit aggressive mostly because I felt my balance get weaker as I got tired.
Miss these kind of leg focus training days.
+
Row 750m progressive intensity, faster every 250m, ending around 2k pace
rest 3 min x 4 sets
2:38.8
2:40.2
2:41.3
2:44.1
Goal for each split was 1:50 to 1:45 – 1:42
Was overpulling a little bit in the beginning and I could feel my lats were still a little tired. Felt pretty good on pacing until the last set and was just a little tired.