Matt has been coming every few weeks for a Crossfit workout and some lifting technique improvment.
This week we did a variety of movements and exercises that he can't do when working out on his own.
Workout consisted of good active warmup with some rowing as well.
8 x :20/:10 of the following movements with 1:00 recovery
Rope Slams + Abmat Situps
Sumo Deadlift High Pull + Front Plank on Rings
Airdyne + Ball Slams on box
Then SDHP / Plank again
Then Rope Slams / situps again
You will see one of the aspects Matt is trying to transfer from the gym to certain aspects of his cycling is the ability to suffer...20 seconds on the rope can do that...goal was to get rope oscillation equal to red ball for 20 seconds...
Maff F from Steve Neal on Vimeo.
We also had a discussion about the Snatch...I wasn't really sure Matt was ready although a number of his lifts are technically quite good.
We discussed why...and went to the Overhead Squat (assisted) to have a better understanding...please keep in mind Matt is working very hard on his flexibility and has come a long way.
In the video you will see quite a different OHS pattern with various heel lift heights.
Matt will be working on his ability to have better Dorsi flexion to help this lift improve...and eventually the snatch.
Matt F OHS from Steve Neal on Vimeo.