Oh Randy

8:30am at RNCF

Hip Mobility

Squat Snatch
65
85
105
125
105 (off plates)

NOTES: I worked with Andy. He used Coach's Eye, which is amazing. I also pulled a lot of reps while I was standing on plates, with my toes hanging off the end (so I can't shift the weight to my toes). I think progress is being made. I hope. I think the root of the problem is shifting my weight too fast to my toes and not snaping the bar back behind my head during the catch.

Over Head Squat
1 x 125
1 x 145
1 x 165
1 x 190 (fail, PR!!!)

NOTES: I was SO HAPPY to get 190#! I 'got' the first rep, but I wasn't low enough in my squat. That sucked. But, no worries. I got it on the second attempt. Andy told me to split jerk the weight up (instead of trying to push jerk like I had been doing before) and that helped a lot.

Back Squat
1 x 205
1 x 225
1 x 245 (fail, fail)

NOTES: Andy spotted me on these last two reps. I lost it when I was about 3/4 of the way up. He helped me stand it up. I think it's good to feel the weight under me instead of just dropping it.

Push Press
1 x 10 UB (125#)

NOTES: Andy told me to start with 75% of my 1RM, so I did. I probably could have gone a little heavier. This wasn't that bad. I think this is going to be the start of another '20 rep' program.

'Randy'
75 Snatches (55#)

TIME: 4:10
NOTES: I did 20/10/10/10/10/7/4/4?. My shoulders started to get burned out with about 15ish reps left. I took about 10 seconds break between each set. It felt pretty good to move a lot of reps that quick. Oh Randy.


Bike
2 x 1min on/off AFAP

NOTES: This was a huge burner. My legs were shot for awhile.



Cheers to naps!