Well, here is day 2 and the potential layout. I will wait to confirm as I expect some good feedback from Rif :) This is a speed day and technique day for that matter. First, I have 2 new movements I have added, the barbell snatch and box squat. Second, I am continuing my pistol speed work as well and adding in swings.
Box Squat at parallel or slight below.
Rested approximately 30 sec between sets. Did not have any issues with position, etc. just need to be sure I am on the correct path here. The video is a bit ackward angle but does catch depth and shin angle.
Hang Barbell Snatch
Warm up progressions
Thank goodness for video, it provides feedback when no other means exists, I.e. a coach. I feel better, I get the ideas and concepts. I just need lots and lots of practice. I love the movement!
Pistol box squat
Double 12kg KBs
2 reps R leg. 20 sec between sets x 5
Repeat on L side
Rooting, this is the key. Staying strong in my root or foot is crucial. I make sure to squash the bug (old baseball term) and spread the floor. Learned this for Rif, at the RKC in 2005, watching Louie Simmons, now KStar. Point is they all say the same thing and the shit works. Lights up the hammies, glutes, lower leg and essentially the whole chain from foot to core.
Banded KB Swings medium band
24kg with Band: 10 reps wi 10 sec break x 5 sets
30 minutes of yoga
20 minutes of meditation
15 minutes of Prehab