ETK Day XI

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1
Drop Snatch w/ 30kg x 5


Sq Snatch w/ 50kg x 1,Rest,1,Rest,1,Rest,1,Rest,1,Rest,1*
Sq Snatch w/ 50kg + 10 OHS**
2 minutes rest
Sn Gr High Pull w/ 70kg: 3,2 ***
2 minutes rest
[SNGRDL w/ 90kg x 2 x 5
2 minutes rest]



[1 Leg Box Squat w/ Bar x 3 x 3 ****
MP w/ 24kg: (1-4)x1 + 3 minutes rest + (1-4)x1
Pull-up w/ 10kg: (1-4)x1 + 3 minutes rest + (1-4)x1]

Sw 24kg 80 reps/4 minutes (L) *****

NOTES:

*:Focused solely on technique here, really concentrated on catching it crisply and extending at the right moment.
**:This was not as easy as it seemed. You really feel the core working to stabilize everything.
***:The first rep of the first set really was a good one, as was the first rep of the second set. Conclusion: work on heavy singles.
****:I decided to add this movement as I needed some one legged work to even out the symmetrical work. I did these before,during and after the ladders. My left leg has a harder time stabilizing than my right leg. Will work on this by adding one rep/set on my weaker leg.
*****: My shoulders were pretty tired due to the pressing and stabilization work, so I decided to substitute snatches with swings.