My quads are sore from so many OHS and wall balls yesterday. Went to the 4:30 class.
- 3×15 Reverse Hyper
- Dead Hang
- Shoulder Stretching
- Bottom Squat Hold
- 4 Sets
- 3 Hang Muscle Snatch
- 3 Hang Power Snatch (above knee)
- 3 Squat Snatch
- 10 Scap Pull-ups
- 10 Scap Push-ups
I used 45# for 2 sets and 75# for 2 sets. Did a short pause at the top of all of the scap work.
It was an EMOM of singles, but I wasn’t getting heavy. Wanted to ease back in by doing reps.
- 3 Power Snatch
I did 5 minutes with 95# and 10 minutes with 115#, all touch-n-go reps. Felt really good!
With having done so many reps on the barbell already, I swapped out the 15 snatches in this workout for 20 DB snatches. I also felt like running instead of rowing 30 calories. Have to take advantage of this weather while we still have it.
E4M – 6 Rounds
- 300m Run
- 20 Dumbbell Snatch (40#, alternating)
Was able to push the runs and hold a good pace on the snatches. Intensity was high and I was able to push the run more each round, and then especially the last 2 when Michelle came out and ran with me. Maybe I should have run 400m, but I’ll take the intensity I got out of this. My splits were 2:05 – 2:06 – 2:01 – 1:58 – 1:53 – 1:50.