Slept in again. Out to the garage around 11.
- 5 Squat Snatch + 5 Snatch Press (45#)
- 4 Squat Snatch + 4 Snatch Press (75#)
- 3 Squat Snatch + 3 Snatch Press (95#)
- 2 Squat Snatch (115#)
- 2 Squat Snatch (135#)
- 1 Squat Snatch (155#)
- 1 Squat Snatch (165#)
- 10:00 EMOM
- 5:00 – 1 Squat Snatch (175#)
- 5:00 – 1 Squat Snatch (185#)
Planned all 10 minutes at 175# but it was feeling pretty good, so after 3 I decided I’d bump it up for the back end. Got a little iffy on the last couple with 185#, but no misses = a good day. I miss doing stuff like this.
I wish I had set the camera better so I could get the full bar path. It looks like it gets out a few inches from the starting point, but pretty good for not working on it in months.
Conditioning – “Flight Simulator”
- Unbroken Double Unders
I’ve been wanting to test this one out for a while since I haven’t done it in more than 2 years. Perfect day for it. Went all the way up with no misses. Started taking breaks after sets around 30 or 35. On the way back down I missed once on the 40 and twice on the 30. Cruised home with no rest when I got to 25. Finished in 9:30 which is a PR by 4:05!!
That was a fun session.
Went to the chiropractor at 5 and then to the 5:30 class at CFi.
- Bottom Squat Hold
- 400m Run
- PVC Pass-thrus
- PVC Good Mornings
- Air Squats
Strength – Deadlift
Haven’t really pushed the weight with deadlifts in months. Wore my belt for the last 4-5 sets and figured I’d see how it felt. I survived.
- 100 Wall Balls (20#, 10′)
- EMOM – 5 Burpees
Also known as Wall Ball Kalsu I guess. First minute was free for all wall ballin’ this time, compared to starting with burpees back in March, when I did 5:54. My minutes ended with 28-45-62-80, so I had to bust my ass with 20 reps left in the final minute. I usually get 10 reps in a Tabata round so I knew it was possible, especially if I was already descending into the squats as the ball hit my hands. The 100th rep was in the air as time hit 5:00 so that was good enough for me. 🙂 My rep counts during burpee minutes were 2-3 reps higher than that version we did earlier in the year.
- 14/14 Kroc Rows (70#)
- 14 Ring Push-ups (feet on short box since rings were up about 6-8 inches.)
14 Kroc rows at a time is rough if you’re trying to keep a solid back position. I was sweating more from these than the metcon.