Choizilla
Drilled snatch from the "pocket" position at 30kg and 40kg. Performed one "scarecrow" and then two snatches, all from the pocket. Took a few reps from the ground at 50kg and then a failed attempt at 60kg. Need to keep scarecrow position in mind, but also remember to fully extend the hips. Also drilled cleans up to 70kg, which felt heavy. Was using arms too much rather than fully extending hips. Significant improvement, however, over the last week.
Dips 3 x 10
GHD sit-ups/back extensions 3 x 15
Dips felt strong. Losing neutral position somewhat; need to keep elbow tight to the body. Sit-ups weren't as explosive as last week and back extension were much more difficult. Need to remember to incorporate another day of core work, most likely on Wednesday, either at PCF or at apartment with Abmat.
Skill work: box jumps and double-unders
Key on box jumps is to load the arms back on the jump off the box so they're ready for the next jump off the ground. Did sets of 10-12 followed by 25 double-unders. Next week I'll work sets of 15 and will try to improve pace.
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