3/10
Lat series
+
Shoulder flexion series
+
EMOM x 8 alternating sets (4 each)
Odd – 12 thrusters @ 95lbs
Even – 12 bar facing burpees
Not sure when the last time we did thruster but I’m happy to say they felt pretty good, but this got really spicy. It was short and spicy. Pressing felt good and pain free, front rack was more of a limiter.
+
EMOM x 8 alternating sets (4 each)
Odd – 16 row cals
Even – 64 DU’s
Once again short and spicy, I knew I would have to get after it on the row, but I pushed it hard, held 1400 for the first two, 1500 for the 3rd and 1700 for the last and all sets of DU UB, which is where I should be.
3/11
Snatch ladders
For time:
5-4-3 reps at
115lbs, 135lbs, 155lbs
*Change your own weights, must add clips and roll bar forward
1:48 – tng on 115 and 135
*Rest 4 min*
For time:
4-3-2 reps at
135bs, 155lbs, 175lbs
*Change your own weights, must add clips and roll bar forward
3:38 and one miss at 175. I was pretty frustrated about my time and miss and then I had to remind myself, my 5 year best on power snatch is right around 185, so as far as power goes, I am not far off that so reframing settled my frustration a little.
+
Going into this something felt a little off, I couldn’t pinpoint it, I didn’t feel weak or bad, just something wasn’t right…but fast forwarding as soon as I got home I crashed and took a nap. I wasn’t sure if it was that I had to rush my warm up, the temp change felt aggressive today more than at has all week, but it turns out I just needed to close my eyes for a little bit.
Every 2 min x 2-3 sets
Echo bike 15 cals + 3 wall walks or 12 kipping HSPU
Did one of each
(rest 2 min)
Every 2 min x 3-4 sets
Echo bike 15 cals + 6 power cleans @ 205lbs
Chose to drop to 185 – when I went to hit the first power, it just felt off
(rest 2 min)
Every 2 min x 3-4 sets
Echo bike 25 cals
I did 3 sets and times for completion were 1:04–1:06–1:08