Two parts, part A:
3 snatches a minute for 10 minutes
Today I did real snatches, ones where I recieve the bar in a squat position. Historically I've had a lot of problems with this, so I went light with 95#'s, treating it like a skill day.
The first couple were pretty rusty, and my hip didn't appreciate going all the way into the squat. However, I might have been going lower than necessary, as I have a tendency to do that. I really tried to dive under the bar, but not go as low as I can possibly go (which is like three inches below parallel). After the third or fourth set, I started to find the right position.
However, I was still a little unstable when coming up with the bar. Andrea pointed out that after recieving the bar I should wait a second, stabalize, and then stand up. I started doing this and while the extra core strength effort really sucks the life out of you, it is effective.
Near the end I think I really started to catch the bar in active shoulder after flipping out my hands. Usually I feel like moving my hands around the bar takes a little bit, and in the process I move the bar around my hand, instead of moving my hand around the bar. Well, for the last couple of set I was really starting to get a nice snap out of flipping out my wrists, and I could tell I wasn't pushing or pulling the bar forwards or backwards. At the end I really felt like I've improved on the snatch, even a year after I attended the Olympic lift certification class.
The second part, an interval wod, was hell.
3-5 rounds
350m row
25 push ups
15 pull ups
The 25 push ups were deadly, I don't know why but those random sets of push ups I'm doing don't seem to help too much. Also, I'm afraid that my shoulder is starting to feel that twinge of pain that is tendonitis. I'm an idiot and ignored the pain (since it is so slight) and pushed through. On the third set Andrea started setting goals for me, like "Now do 5 push ups" then "rest for three breaths". I was dead tired on the third set, but Andrea's breaking the wod down was extremely helpful.
Appearently, doing sub-max reps and resting a bit will get your farther faster than doing max reps. For example, if I do pushups until failure (say 19), I'll be so exhausted that banging out those last six will take forever. However, if I broke it up into 5 sets of 5, I won't push my body to the breaking point, will recover faster, and will accomplish the goal of 25 push ups in less time.
I'm a little concerned about the shoulder, but I have a week of rest/holiday ahead, not to mention I will meet up with Olga tomorrow, so she can work on my shoulder for a bit.
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