Today I said, everything will be done off a plan, no misses, thorough warm up, get your shit together and get better as you go.
A – 12 squat snatches for time @ 165lbs, rest 3 min x 2 sets
2:12 – goal was one rep every 15 seconds, felt good and then tried to go off of feel for the last 3
1:57 – thought the previous was too easy, so wanted to go one rep every 11 seconds, this was great until I got to rep 7, but felt good.
B – 8 squat clean thrusters @ 185lbs, rest 4 min x 2 sets
1:19 – goal was 1 rep every 12
1:19 – wanted to be a little more aggressive and go about every 9s and held that until rep 5/6
C1 – Front squat x 4 @ 225, rest 15 sec
C2 – Dbl DB thrusters x 15 @ 50/hand, rest 30 sec
C3 – 35 wallballs @ 20lbs to 10ft, rest 4 min x 3 sets
3:07
3:03
2:55
DB thrusters were the worst, but could have (and anticipating I will) grinded out more reps.
The wall balls were the bitch, it was more muscular endurance of the shoulders, but was as much of a mental game. Where I could tell the biggest difference of muscle endurance with the shoulders was ease or not of hitting the 10ft target.
D1 – Half kneeling banded pallof press x 8/side
D2 – Single leg hip thrusts x 8/side
D3 – Mini band knee knockers x 8/side x 3 sets
E – Ski 2k easy effort
done