A – Above knee hang squat snatch x 1/Below knee hang squat snatch x 1 – 6 working sets, build to a tough load by the end
185 – as last load. Missed my first attempt from above the knee but knew it was technical so went and hit it again. Today above the knee felt smoother, but normally I feel smoother below the knee
B – 1-arm DB push press x 5 + 1-arm DB OHS x 5, rest 45 sec bt arms x 3 sets/side
50×1, 70×2 sets
+
E6MOM x 4 sets
16 cal bike
8 OHS @ 95lbs
12 BBJO @ 24in
8 OHS @ 95lbs
16 cal bike
(goal to get faster with each set, start around 85% effort finishing around 3:45 to 4:00)
4:15-3:58-4:04-4:29 – I think my 85% after a holiday weekend should’ve been slightly adjusted. The last round, I really tried to sandbag the beginning of the effort, so I could have hoped to really push from the middle on. I got off the bike 12-15sec slower than previous sets, so that lost time was just too much to make up, I do feel I had a good cadence on my burpee but without splits I’m not real sure of course. And when I got back on the bike there was no gears that I could shift to easily in the first 30sec.
+
C1 – Side lying sorenson hold x 25 sec/side, rest 1 min
done
C2 – Extended hollow hold with small arm scissors x 16 + small feet scissors x 16, rest 1 min x 4
done