12-Jul *** Sleep is ESSENTIAL... not doing enough of that!****

AM
Olift with Pierre
Snatch practice.
To keep the bar close to the body and use calf vs starting to pull with upper body. the legs accelerate the load, then one slides under the bar… SPEED… Trajectory… Power…

60kg

- http://www.youtube.com/watch?v=9M_rZ9qwBC0
- http://www.youtube.com/watch?v=l3FZPhApBLA
- http://www.youtube.com/watch?v=q04hDMMt49Y
- http://www.youtube.com/watch?v=q8zEYbQZqMI
- http://www.youtube.com/watch?v=dPk8MkMQxAo
- http://www.youtube.com/watch?v=vNvR1SkBVGU
- http://www.youtube.com/watch?v=8MQ-ZggxZLI

Snatch Pull
80kg
- http://www.youtube.com/watch?v=y0pBvXHPJTk
- http://www.youtube.com/watch?v=39Yy7YU32Hk
- http://www.youtube.com/watch?v=mwUA_T54-QA



PM
A. Power snatch from blocks (mid shin) 3, 3, 3, 3, 3; rest 3:00
45x3, 75x3, 125x3
145x3 - http://www.youtube.com/watch?v=W4ZK4G4WPeA
150x3 - http://www.youtube.com/watch?v=dAZdTvjB7V4
160x(f+3) - http://www.youtube.com/watch?v=gLwz5OuuQ1U
160x3 - http://www.youtube.com/watch?v=dS7QsweMYcg
160x2f / 145x3 - http://www.youtube.com/watch?v=BG5zLC5ngN4

+
For time:
20 DL 315#
40 burpee box jumps 30"
Airdyne 60 calories
9:43 - 13 DL unbroken - http://www.youtube.com/watch?v=A5TKpRZ4GrA