Saturday 20MAR10

Warm-up: Burgener warm-up; shoulder mobility work

SWOD: After DWOD, complete:

Back extensions 20-20-20
Sit-ups 20-20-20

Haven't done traditional core work in a while, so it was good to work on these movements. Hopefully they will help stabilize middle during heavy deadlifts and squats. Considering using a belt now that weight is starting to get really heavy.

DWOD: Find power snatch 3 RM (105#)

Then, complete five rounds of:

3 snatch pulls
3 power snatches
3 snatch push presses

Use 75% of 3 RM power snatch.

Used 75# for this workout, and really discovered something during it. When I focused on getting the knees out of the way, moving the bar straight up, and then jumping once in the high-hang position, the bar started exploding. Once I start combining proper form with aggressiveness, the weights should start going up.