thursday speed work

a. hook grip dead lift

8- 10 reps , 21×0 tempo . rest 90 secs x 4

 

notes

 

1. 80

2. 90

3. 100

4. 110

 

– 5 kg increase from last week. pretty happy with that. hands felt ok.

 

b. high hang power snatch

1.1.1.1.1  rest 90 secs x 4

 

– going up fast , must remember to keep bar close

– had to dump the bar after each rep. we noticed the 3,4,5, reps were muscle type and we needed power

– 40,45,45,50

 

c. ball toss thrusters 1 rep – 20 secs for 7 mins

 

– easy , ball went up fast

 

d. broad jumps 1 max effort 30 secs for 5 mins

– longer jump than before and the speed stuff is working

 

i had a tummy bug and hadn’t been feeling well . tummy ok and im taking it easy and having vitamin c to help my immune system

 

 

 

Advertisements
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s