Warmup (dynamic swings, sampson, jumprope)
A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using ass)
For loads:
A. 135, 155, 155
B. 155, 155, 155, 155, 155
Daily report
- Body: Very sore. Snatch grip push press really killed my shoulders. More so than the hspu, surprisingly.
- Sleep: Good. Going to bed early tonight.
- Nutrition: Great.
- Notes: This one was tough. Especially back extensions at the end. Not much to report other than the difficulty of each set of barbell work because of having to start at the ground. Really wish they had a rack.
- Cool link of the day: Kevin Kelly, writer and founding executive editor of Wired magazine, made the bold statement: "I say there is no species of technology that have ever gone globally extinct on this planet." The challenge was laid, including a search through the agricultural tools section of an 1895 Montgomery Ward & Co. Catalogue. Every item listed in that section was still made, somewhere in the world (and found online, to boot). Additional challengers were found, from the 8-Track (still being made [previously]), anvils (plenty), astrolabes (pick one [listed under Astrolabe Reproductions]). Button hooks? Check. Shoe X-Ray Machine? Probably extinct (via).
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