A – Deadlifts – 2 sets of 12 @ 255lbs, rest 3 min
18 – felt yucky trying to go afap
24 – slowed it down to the tempo I anticipate going on Saturday. Didn’t feel as yucky, but time under tension is of course worse
+
Snatch and energy system warmup
+
B – Mini snatch medley, for time and load
Just the snatches and muscle ups
1 snatch
205
500m row @ 1k pace
1:47
2 snatches
195
100 DU’s
98/2 – felt more fatigued in the shoulders here than I anticipated
3 snatches
190
10 MU’s
6/4
7:27
Wanted to open up at 215, but I missed it in warm up, just felt tight through my hips so decided to back off just do to structural feeling. The 3 rep felt the easiest of all of them. Rested 25 seconds (way too long) b/t sets. Must shorten that up big time.
+
C1 – 10 alternating pistols for quality, rest 1 min
Check
C2 – 5/leg single leg PVC good mornings with knees touching, rest 1 min x 3
These are so good and challenging
+
D – 10 min air bike @ 80% aerobic
check