We moved Super Sunday up to 11 and I got out of bed on my own at 7:45, so just the one day with the alarm yesterday has set me back in the right direction.
- Crossover Symmetry Activation
- Bottom Squat Hold
- Ring Hang
Strength: Overhead Squats
- 2×15# (demo)
- 1×185# (lost it trying to stand up 2nd rep)
Started out with jerk grip again and moved out each weight change. I was still a ways from being at snatch grip with 175# but it was pretty shaky so I went full width for 185#.
Gymnastics & Explosive
Warmed up with 5×20″, 5×24″, 3×30″, and 3×34″ jumps.
12:00 EMOM (alternating)
- 10 C2B Pull-ups
- 5 Box Jumps (38″)
Can’t believe I was able to do all 6 sets of the chest to bars unbroken with the butterfly. Putting a focus on my hollow body and arch positions in all pull-ups is paying off. Should have gone higher on the box jumps.
*Team of 4: Do a round and rest while the other 3 do their rounds
- 3 Deadlifts (155#)
- 2 Power Cleans (155#)
- 1 Thruster (155#)
Couldn’t turn the 2nd clean into a squat clean thruster and gave the option to do a front squat and some type of shoulder to overhead instead of the thruster.
Teamed up with Michelle, Weston, and Bryan. We kept a pretty steady pace the whole time and even got a little faster as we nailed down the transitions between movements in the complex. We each did 17 rounds, then Michelle and I each got in a round, and Weston got 1 deadlift. I thought it would end up getting a lot tougher than it did. Fun workout though.