15 August

Training (230p)

A. Squat snatch; 1 rep on the 20 seconds for 30 reps @135-195# (start
light, add as you feel comfortable)
*10x135
*10x165
*10x195
*No Misses. Felt pretty good, pace was pretty quick. 195 was challenging for the last few reps. 

B. Concentric only Front squat (put it on blocks/pins at your bottom
position); build to a 1rm
*255, missed 275. Was probably about 3 inches lower than I should have been, put me in a bad position to get any power at the bottom. Next time, will move up a peg and have quite a bit more. 


+

5 sets:
20 pistols (perform slow/controled and with perfect technique,
moderate the volume if needed)
10 hang power clean 225#
rest as needed to full recovery bw sets to ensure power remains high in each set
*Subbed 20 pistols for 14. Depth on my right leg was close on some of them. Left leg felt great and were super easy. Hang power cleans were all TnG, bouncing off mid-thigh. 40 were great, last 10 started to bruise up my legs quite a bit.