9/27/13

A. Bnk Snatch Grip Push Jerk - 4 x 3-4 @31x3; rest 90sec (build to moderate, looking for perfect shoulder & hip mechanics on this, each set move grip in toward jerk grip)

135

This felt good. I really like it, changing grip to narrower each time helped ease into jerk grip OHS position. I went narrower than jerk grip for last set and had 3 good reps out of 4.

B. Power Snatch x 1 + Hang Power Snatch x 2 + OHS x 3 - in 3 rounds build to a moderate weight (focus on mechanics not speed)

95, 115, 135

It felt great to hang snatch!

C. Squat Snatch Clusters - 3 x (2 reps @ 135 every 30sec for 5sets); rest 3min b/t sets and exactly 30sec after last set before D.

This was great work. Tough. Focused texchnique. I can feel when it's wrong.

D. Snatch Grip Deadlift - 1 x AMRAP in 60sec @ 135 (start exactly 30sec after finishing last set of C)

17 reps focusing on setup and hips/shoulders rising together. Toasty low back after. 3 more reps would've really tested grip.

E. T2B - 2 x AMRAP (-3); rest 60sec

16, 14

Grip was limiting factor after the snatch DL, low back was a close second place limiter (is that a word?) after that too.

The idea here is to get your technique dialed in on A & B, challenge your CP battery on C, train your set-up position in a fatigued state on D, then challenge your grip on E.  I think this will be a  very good progression for you.