Wednesday 1st August - 2012

Mobility + O-Lift tech + Moderate aerobic scenario
Dynamic mobility, 10min - focus on mobility pieces i prescribed last wkd
+
Low hang power snatch. Snatch balance, 1.1 every min for 10min - keep loading tech based but heavy enough to feel it
+
Behind neck split jerk. Split jerk, 1.1 every min for 10min - keep loading tech based but heavy enough to feel it
+
20 Single arm KB OH walking lunges - keep elbows locked, change arms after 10 steps: rest 90sec x 3
+
Static Mobility, 10min - focus on mobility pieces
+
20 Double Unders + walk 30 secondsx10

Notes:
Snatch and Snatch Balance completed @ 7 reps @ 52.5, 3 reps @ 55kgs, trying to perfect form, snatch balance was quick felt stable, low hang squat snatch, need to work on hip explosion.

Behind the neck split jerk and split jerk @ 55kg, weight was okay, although from still needs to get much better.

Single arm : 12kgs, 16kgs, 16kgs, this felt much better weight still quite troublesome but managable.

Double unders completed, double under form is better with a heavier rope now! lol