Steve Madden

Today was an early morning session with next to no sleep the night before. Time well spent, however.

C&P: 24kg 5(1,2,3,4) with a focus on driving with the hips, taming the arch, tucking the pelvis, packing shoulder, and pressing from lat. Lots of focusing

Sw: 24kg X 120/6min. Focus on hinging back and driving with glutes, ab tense and static stomp at top. Little to no back tightness; only moderate quad burning towards the end.

TGU with 24 kg, focus on packing the shoulder, keeping elbow locked, and bracing for a punch.

Snatches w/24kg: 3 sets 5 and 2 sets 3 with a focus on pelvis orientation at lockout, driving with glutes ,and taming the arch

Crush curls: 5(5) with 16kg, focus on crushing bell, tensing glutes and abs

Fig. 8 to hold: 3(15)/24kg focus on glute drive, hinging at hips, and bracing abs at the top

Russian twist: 3(10)/16kg, focus on glute and ab tension....

TGU 5 min/24kg-Focus on packing the shoulder and staying tight.

Sn 24kg- Hip drive/glue squeeze, taming the arc 3(5)

Crush Curls 5(5)

Fig 8 24kg 3(15)

Work with Russian Twists 3(10)

Feeling good and strong with presses today. To get a better hip snap, I've been thinking of the movement as an effort to curl my tail under as quickly/strongly as possible at the top. It's been helping me involve the hips more naturally.

MP: 24kg 5(1,2,3)

Sn: 16kg X 120/7 min
-Snatches felt great today. Used same tail-curling visualization to good effect. Need to work a little on hinging back/no sitting down, but it's coming along. 3 minutes straight at 20...

Ladders don't seem so "moderate" at 5 ladders of 4 rungs each with 24kg.

Sw: I rolled 9 min but cut it at about 7:30 due to a strong nosebleed. Managed 120 or so with the 24kg.