8/31/2015

AM
5000m row@Z1 

PM
10:00-15:00 top-down Shankle snatch tech
+
A. Build to 1 tough set of 5 barefoot back squat
+
Every 2:00 for 6 sets:
3 unbroken muscle ups + 27 double unders
+
3 rounds not for time:
8 moderate trap 3, 30x0
15 moderate reverse hypers

AM
complete, off every 1000m for mobility 

PM
complete
+
A. 175
+
complete
+
complete
8# for trap 3
25#/side for RH


Definitely pretty sore and tired from the Shankle seminar. Thanks Stevo for adjusting my programming a bit!

The Shankle warm up was one of the most valuable things I learned on Sunday. I'm going to do this every time I have to snatch, it loosened up my back, hips and hamstrings so much. I worked through the top-down progression from the hips, above the knee, below the knee, floor. I just imagined Shankle saying "STAND TALL. HIPS. ABOVE THE KNEE. BELOW THE KNEE. FLOOR. HIPS. SNATCH". I miss Donny. He was just the coolest.

Back squats weren't as bad as I thought they would be, 175 was tough but I still had a little more in the tank.

Pistols would have been a joke today so I'm glad Stephen took those out. Muscle ups were easily unbroken and all double unders unbroken, I finished each set in about :30.