Cruncies - 60reps
lying leg raises 60reps
Floor hypers - 30 reps
Stretches - hamstring, lower back, bottom position squat, bottom position snatch, shoulder dislocations
PM
Front squat - 1x1 - 60k, 70k, 75k, 75k
Squat - 1x1 - 75k, 80k, 90k, 100k, 100k
Dip - 1x1 - 25k, 30k, 35k, 1x3 - 45k
Pg chin - 1x1 - 25k, 30k, 35k
Donkey hipbelt calf raise 1x20 - 25k, 30k, 35k, 45k
Hang clean - 1x1 - 40k, 40k, 40k, 40k
C&J tech - reps with bar
Snatch tech - reps with bar
*Going to move Romanian deadlifts to deadlift day and do sets from deadlift sticking point.
*Going to add power shrug to deadlift so still hitting traps with a shrug
*Snatch is still a problem, think my grip is too narrow so going to figure out grip and experiment.
*Need to get focus on C&J tech again, think im waiting to long to dip under bar. But ill see next time I work it.
*Hoping that hang power clean will help to push C&J up. Should really be working on power cleans somewhere in the program.
*Also going to work on Donkey hipbelt calf raises and see if calfs respond, as they are 16'' but got no width and seated hipbelt calfs don't seems to be working and standing calfs with the trapbar strain the lower back to much.
*Front rack inflexibility is still a problem, I was using two fingers coming back up from the lift as the others just slipped away from bar during the lift.
*Felt pretty tired today but still hit goals for the day.
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