Had a chiropractor appointment in the afternoon, so went to the 5:30 class. Was there early so started early. I did Crossover Symmetry Activation to get started.
Weightlifting
Muscle Snatch
- 5x20kg
- 5x34kg
- 3x40kg
- 3x50kg
Power Snatch
- 3x60kg
- 3x70kg
- 5x2x75kg
- 5x1x80kg
I did the set of 60 as touch-n-go, but dropped the rest. For the doubles with 75 I was going about every minute and probably close to that for the singles with 80 too, but wasn’t paying as much attention to the clock.
Conditioning
5 Rounds
- 6 Evil Wheels
- 7 Power Snatches (95#)
- 8 Burpees
This was programmed with OHS, but still not squatting so I substituted the snatches and did them all unbroken. Finished in 7:56. Evil wheels are slow for me because of my length and reach.
10-20-30-20-10
- DU
- Sit-ups
My double unders are hot! Wasn’t close to missing any. Finished in 4:06. Probably would have been a good day for an “Annie” PR.
Strength
Bench Press
- 10×45#
- 4×95#
- 4×135#
- 4×165#
- 4×185#
- 6x4x205
Second week of the bench program. Stayed a little conservative with a 10#, when it said to do 10-15#. Felt good. May make a bigger jump next week.
Can’t wait for the big 15.1 announcement tomorrow! Will probably do an easy 20 minute row before watching it at the gym.
