Went to the 4:30 class. Not doing any single-leg bias work today.
Warm-up
- Bottom Squat Hold
- PVC Passes
- Air Squats
- Stretching
- 3 Sets
- 3 Hang Power Snatch
- 3 Hang Squat Snatch
- 5 Burpees
I used 20-25-30kg for my sets.
Weightlifting
All power snatches for me (or at least for heavy reps) until my back is feeling much better.
- 3x40kg
- 3×50
- 3×60
- 65
- 70
- 75
- 80
- 83
- 3 @ 80
Wasn’t feeling the greatest with the 83 (183#), so I dropped off a bit and did some drop sets.
Conditioning
3 Rounds
- 20 Hang Power Cleans (95#)
- 20 Front Squats (95#)
- 20 Push Presses (95#)
Wore my belt. My sets were all over the map. Rested more than I should have and finished in 10:47.
Active Life – Back Max
12:00 for quality
- 10 Alternating Bird Dog
- 10 Alternating Dead Bug
- 20 Alternating Side Plank
Each rep was counted by doing a 2 breath hold and then switching sides. Harder than expected. I can see how this stuff is supposed to help with core stamina. Got through 10 side planks in the 2nd time through.
