Gym time at 10am. Did Crossover Symmetry Activation to get started.
Hang Power Clean + Front Squat
- 3x20kg
- 3×40
- 3×60
- 3×70
- 3×80
- 3×85
- 3×91
- 3×97
- 3×102
I think I put on the belt starting with 91 and also started dropping each rep there to save my grip. Catching the clean got a little ugly on the last rep or two, but was able to power everything.
Clean Deadlift
- 5x80kg
- 3×97
- 2×113
- 1×120
- 1×130
- AMRAP 140
All hook grip, which was no issue until the AMRAP, where it sucked! Could have done a ton more reps if I could hold the bar. Ended up getting 6. Probably should have went with straps on the last set so I could get the work on my legs and low back instead of my grip.
Pause Split Jerk
- 2x20kg
- 2×40
- 2×60
- 2×75
- 2×86
- 2×93
- 2×98
- 2×100
- 2×102
- 2×104
- 2×106
Pause 2 seconds in the dip and 2 seconds in the split. Above 90 kilos was feeling really heavy. Did a pretty good job of getting the pause in all of the splits.
Much harder day than it initially looked like “on paper.” Was taking my time and was almost 2 hours by the time I did Crossover Symmetry Iron Scap and left the gym.
Wanted to get in some golf but storms are coming for the afternoon. Will get in the 22 min ROMWOD.
