AM
Row 1400m @ Z2, rest 2 min off rower x 4
Knees felt a little irritated starting the day but after this am row session and good blood flow that felt much better for the rest of the day.
PM
A – Hang squat snatch x 1/OHS x 2/Snatch balance x 2 – 6 sets, build in load every 2 sets
165-180-190 (missed my very first snatch at 190, but corrected my fault. Snatch felt good on most all, inconsistent on snatch balance, could’ve done better had I not gone as high as I did, but I wanted to prove to myself I could hit those loads.
+
B – E2MOM x 7
15 wallballs
15 no pushup burpee plate jump (45lb plate)
Rd times approx of
1:10-1:08-1:11-1:10-1:14-1:13-1:11
Finished wall balls every round consistently at :29/:30
Focused on quick turnover and rhythm in the plate burpee
+
C1 – Tall kneeling 1-arm DB OH press x 8/arm, rest 30 sec
40-50 x 3
Left arm would not have been able to go for 5 more lbs.
C2 – 1-arm ring row x 6/arm, rest 90 sec x 4 sets (keep shoulders and hips square throughout ROM)
Done
+
D1 – Scap shrugs from support position on dip bar, 10 reps x 3
Done
D2 – Fat grip deadlift hold 30 sec tough weight, rest 90 sec x 3.
205 – 1st round good! Second round was a fight but good. 3rd right hand started losing grip with about 3-4 seconds left. Left hand was good.