July 8, 2015

Back in the box after a nice long weekend in NY:) Coached at 12:30, trained at 1:30PM with Bryan and Andrew. First time doing anything Snatch-like in quite a while!

Warmup: IDO PORTAL Squat routine + 4 Part Banded Squats + 3 Sets 20 UB WBS #12, Seal Stretch, Lat Pull Downs, OH Pass Thrus

A. Snatch Pull Under; 3 reps x 5 sets; rest as needed
https://vimeo.com/13865365

• watched video, my mind-body connection a little different than what I was looking at I did several sets at light weight. By the end (set 7) I think I was getting the connection better / smoother - started with sets pausing up on toes, finished with smoother flow up through toes to pull under....
• SET 1: https://youtu.be/pOKkCHLq1zQ
• SET 2: https://youtu.be/A_LstpWOves - noticed I was "rainbow-ing" the bar around my body - pause on toes - weight pulling me forward
• SET 3: https://youtu.be/Az3NEPsBhH4 - still crazy pausing in on toes, slowed me
• SET 4: https://youtu.be/Xp9SklU6hQM - still pausing,
• SET 5: https://youtu.be/X5aAW3O_QJI - still pausing, focused on keeping bar close to body and dropping faster
• SET 6: https://youtu.be/l6EucOS8Ku0 - slighting faster drop, still pausing on toes
• SET 7: https://youtu.be/o684e9RkcHE - cash out set #43 - trying not to pause etc.
• SET 8: https://youtu.be/L91-np7Inoo - (not set 7 as labled) NOW we seem to be getting somewhere - NO pause on toes, trying to be more fluid and faster under bar

B. Drop Snatch; 2-3 reps on the minute for 7min

• SET 1/7 (not 1/5 as labled) @ #55: https://youtu.be/RFrm9YRBuNM
• SET 2/7 (not 2/5 as labled) @ #65: https://youtu.be/Otv5t8NZ_Eg
• SET 3/7 @ #75: https://youtu.be/8-oQx5NHjUw
• SET 4/7 @ #75: https://youtu.be/_f7tTbgB7o0
• SET 5/7 @ #85: https://youtu.be/lSH2YsuwPKM
• SET 6/7 @ #85: https://youtu.be/neLoaKxEJks (buncha fails)
• SET 7/7 @ #85: https://youtu.be/mN-01iSx5a0

C. Thrusters @ 85#; 5 on the min for 5min

• Fast Motion EMOM 5 : https://youtu.be/CbgEaAAbUtc

D. Front Squat @ 135#; 5 on the min for 5min 

• Done - forgot to tape

+

Row easy for 15min 

• done - Rowing Coach Jeff W. watched me and coached me through it - watching my technique
• Notes: 
• my range was not extended enough, short punchy strokes
• my leg/ back connection was off, preventing max power / most efficient pulls
• he had me take my feet out of straps and work on the pendulum swing motion between pushing and pulling - it felt SO MUCH BETTER (my 500/ pace dropped from 2:26 to 2:14 without feeling difference
• he had me work on kicking the butt back before fulling extending my back
• he had me keep my chin up
• he had me open my knees more (legs too long to keep inside arms)
• he had me feel the pendulum with feet outside straps, then back in
• total row was approx. 2800 M

Suggestions made: Due to the drastic positional changes I will have to make to become more efficient in my rows, my back will continue to "light up" until I'm conditioned properly. He suggested (I pass on to you) that we don't program any "long rows" - but rather shorter intervals with "get up and walk around" breaks so that my body can absorb the muscular changes I will need to make over time with the changes in my body position / pull / strokes / etc. We can still do longer aerobic work - just more rests written in. He said if I stay on too long, and my back is that sore, I won't adapt properly I will just "cope" and then continue with bad habits / poor form. I have to say I felt an immense difference just in this small period of time having someone properly analyze my issues on the rower. Very happy with this row:)