AM/midday
A – Squat clean triples, no more than 8 sec bt reps. rest 3 min bt sets x 4 tough
245
Fuck the opens!!!!! I felt so weak, first on the pull but I gelt more comfortable as I went. Then out of the hole I didn’t feel as weak but my glutes still felt a little grind from the running work on Saturday
B – TNG clean grip deadlifts x 7, rest 3 min x 4
275-295-305-315
On the 305 my grip became the limiting factor and I felt like I was going to lose it. But positioning felt pretty solid. At 315 grip was just hanging on and the first one that I didn’t feel my position was great and my speed off the ground was as fast at it had been. Was pretty excited about this. For as week as I felt on the clean, I didn’t feel as bad here.
C1 – KB pitcher curl x 6 + bottoms up OH press x 6, rest 15 sec bt arms, 45 sec after both
Holy shit these were sneaky
26 across
Curl on the left was tough, curl on the right irritated the elbow, press on the right was easy, press on the left was a grind
C2 – Weighted pullups x 6 (rest 15 sec) + C2B pullups x 9-12 in rhythm, rest 90 sec x 4 sets
25
11 (missed contact on rep 12) – 12 – 11 (lost rhythm after a rep but gained it back immediately, stoked about that – 3(felt a tear in hands) and quickly put on gloves and then did 9
D1 – Banded hollow pull throughs with PVC x 6, rest 60 sec (https://www.instagram.com/p/BR-5nFeBw4U/)
D2 – Sandbag half moons from kneeling x 6 (3/direction, full lockout overhead but dont have to pause there), rest 60 sec x 3 (https://www.youtube.com/watch?v=XDrxZAuG0S8)
Had to do with a 45 plate today
PM
7 rounds for time
7 power snatch 95lbs
AB 14 cals
10:31
Adjusted my set up for snatch several times because I felt the leg fatigue
Tried to not let wattage dip under 363, I think I succeeded, the second 7 cals always tried to creep into the 400’s, did pretty good with that for the most part.
+
Hip flow as cooldown
done