DCF Mon

1. Additional Programming

Idea with the additional programming is to choose a certain area you need work on. The options are upper body strength, muscle up practice, maximum aerobic power, and olympic weightlifting technique. There is a template for each one with various movements and rep schemes, you basically create your own workout.

I decided to forgo this for 30 mins of thoracic spine mobility today in preparation for part 2.

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2. 20 minutes, on the minute:

1 Snatch, 80% 1RM

Notes:
-Add 5% every 5 sets.

\\ 65kg-70-75-80 - all power snatches, snatches have never felt so good, I need to work on my thoracic spine every day until I can get my arms straight overhead, externally rotated, with a near vertical torso. Like so:

Right now my arms are at about a 60 degree angle when I try to raise them overhead in the bottom of my squat. Gross.

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3. 5 sets:

60 seconds Row
rest 4 minutes betweens sets.

Notes:
- CONSISTENCY!!! You have to fast but not at the sacrifice of consistency. Learning to get after it here will go a long way for changing gears in the open.

314m (1:38.8 - 39 s/m)

308m (1:35.5 - 44 s/m)
303m (1:37.4 - 38 s/m)
305m (1:38.3 - 42 s/m)
287m (1:44.5 - 40 s/m)

Started last round a few seconds late, couldn't extend the time cause I had the work/rest intervals fixed on the monitor