So far a good week. My right knee is a bit sore by the kneecap but trying to work through it..
- Squat snatch clusters, 4×1.1.1, :10 rest between singles, 2:00 between sets – This is a work in progress. I think that i’m getting the movement back my starting position is stronger and i’m getting under the bar faster, hitting the bottom every time. I hit 135lbs – Miss-Miss -145lbs -Miss-Miss-145lbs. it’s only 5lbs off my PR 1 rep max set almost 2 years ago. I feel that i’m moving forward in this..
B1. DB Bench press, 3×6-8, :60 rest, try to do these in the office gym with heavier weights – hit 75lbs, tried 95lbs as the next weight and no dice..
B2. Farmers walk, 3x50m with 70/hand
- 3 deadlifts + 2 hang power cleans + 1 split jerk, build to a max of the complex – 195lbs. I missed the 1st PC hit the 2nd one and then forgot to do the split jerk.
For 8:00 Evens-1 rope climb (space was busy so did PU), Odds- 30 double unders – Getting better at DU’s hitting 24 1st round, then messed up and hit 24 again last round.
+ For 8:00: Evens- 12 KB swings, Odds- 6 ring dips.
- Front squat, 8×2@60% 1RM, begin a set every :60
3 rounds @ increasing effort: 8 DB thrusters, 35/hand, 10 burpees, 15 GHD sit ups
2:00 walk rest – I hit about 4 Mins each round +/- 10 Seconds each round. The GHD’s are tough, i managed to get sets of 2/3.. but i got through all 15 per round. a little tough on the left hip flexor.
3 rounds not for time: 3-5 pull ups, :60 front leaning rest on ground
A – Sntach Grip DL 4 Rounds 3x3x3 – 235lbs on the bar. no issues other than my thumbs were crushed afterwards.
I only did 1 round of the workout i didn’t have the energy, i wasn’t feeling it, i was hungry. just wasn’t my day.
A. Work up to a tough OHS Single. Last time James i did these was sometime ago, as i seem to keep missing my friday workouts for one reason or another. Today was a strong day 185lbs, which is 20 lbs over the lasttime we did them Yah!!
B. Client WOD wasn’t posted this morning so i did the class workout.
12 min AMRAP – 200m Run, 5 Power Cleans + 3 S2OH @165 – Managed 5 complete rounds, non stop running with 46 secs left on the clock i stopped.