Monday 9th July – 2012
5min Dynamic mobility
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5min Double under practice
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Power snatch, 1 confident rep every min for 12min – add a little load on min 4&8
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Split jerk 1 confident rep every min for 12min – add a little load on min 4&8
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5min Double under practice
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5min Static mobility
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B32 Styles: Rachel and Michal
Posted on July 8, 2012, in Daily Group Training and tagged B32, double under tech, Flow, O-lift tech. Bookmark the permalink. 8 Comments.
E-Rad – I accidentally took your phone (it was in the same box as my stuff) – really sorry! Exchange arranged through Michal…
A. Crab walk, leg swings, inchworms, pass throughs.
B. Done
C. 40 -> 45
D. 50 -> 60
E. Done
F. Calf, forearm and tricep stretching.
Notes:
B. A few sets of 10-15 with standard rope.
C. Need more explosive oomph.
D. Started feeling more comfortable in the split. Arm lockout still challenging.
E. Tried the speed rope, made effort to keep feet together. First unbroken 50!
A/B: Done
C: 47.5, 52.5, 57.5
D: 55, 60, 65
E/F: Done
Notes:
C: Weight moving quick.. Catching it in a full lock out though with no re-dip.. Would cause trouble at heavier load.
D: Feeling fast, could still work on getting longer out back.
Du’s: Felt dialled, longest u/b set was 79. Seems like heart rate isn’t getting as jacked on du’s as it had in the past.
A. Leg swings, dislocates, twists with the stick
B. Done
C. 25kg, 27, 28
D. 20kg, 25, 27
E. Done
F. Calf, forearm and tricep stretching
Notes
B. practiced little jumps and big jumps with single skips
D. mindful of width with the split jump and back foot positioning
E. few sets of 10 double unders unbroken, feel more relaxed, happy days!!
A/B Done
C 40 – 47.5
D 47.5 – 60
E done
A/B: done, a few sets of 5s DUs
C: 17.5, 20, 25
D: 17.5, 20, 22.5
E/F: done, with three sets of 10 DUs
Lifts felt good, technique getting more solid.
A done
B. more mobility
C. 45, 50, 55
D. 55, 57.5, 60
E. mobility
F. Mobility
PSn 45kg, 50kg, 55kg
Need to work on pulling under and recieving in a partial dip which doesn’t feel good.
SJerk 40kg, 47.5kg, 55kg
I think these are maybe coming together
DUs Worked on starting straight into DUs rather than with a couple of singles. Also circles with the wrists. Didn’t bother going past 20 reps in any set.
A. Llg swings, inchworms, pass throughs, shoulder rotations
B. Jump, Jump, Big jump – technique of pop
C. 20kg , 25kg, 27.5kg, 30kg
D. 22.5, 25, 27kg
E. pulled off a decent set of double unders to finish, felt great after Nicks drill technique
F. Calf, forearm and rack position tricep stretch..
Notes: Chest up in bottom of power snatch to generate more explosive power from hips.
Split Jerk the more I did the movement the more comfortable I became. Worked on dropping under and sticking the landing.