AMRow 21 min @ 1:55-2:00/500m pace, hop off every 3 min to do 5 deadlifts @ 245lbs
Time seemed to pass much faster today than last Saturday
+
20 min hip/hamstring mobility
done
PM
A – Snatch – Build to 3 singles @ 85%, 2 singles @ 88%, rest 2 min (stay in catch 2 sec each rep)
190 – 200
Pull off ground felt good, didn’t drive the bar as high as I would’ve liked, had good speed and turnover under
B – Clean x 1/Jerk x 2 – 3 complexes @ 80-85%, 2 complexes @ 86-88%, rest 3 min (stay in jerk position 2 sec each rep)
245 – 255 x 1, 265 x 1
Jerks felt really solid today. Did split jerks for both reps, the struggle of last weeks lower the bar was less of an issue today. Really happy with this
C – Back Squat – 10 sets of 3 @ 73%, rest 90 sec
285 – felt slow here but fairly strong, around set 7 and on was a grind and just had to stay in it mentally
D1 – Single leg glute airplanes x 3 SLOW rotations, rest 1 min (can hold on to support if needed)
left foot was way easier than right
D2 – Banded glute bridge hold x 30 sec, rest 1 min x 4 sets
done
E – Single arm farmer carry heavy 30 sec/side, rest 30 sec bt sides x 5 sets
done with 2 pood kettlebell