Yesterday I rested. Walked 9 holes of golf early in the morning, which was good active recovery. I was pretty wrecked from Saturday through Tuesday so my body needed it. I’m still sore today, but don’t feel destroyed like I did. Went in for the 9am.
Warm-up
2 Rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 20 Sit-ups
2x Bergener Warm-up with empty bar
Strength
10:00 EMOM
- Power Snatch
- Hang Full Snatch
I’m excited about all of the snatch work we’ve been doing. Today I really focused on full hip extension and I think I made some great progress. I went 75#, 85#, 95#, 105# for 3 minutes, 115# for 2 minutes, and 125# for the last 2 minutes. In the 9th minute I lost focus a bit and had to bail on the full snatch in the bottom of the squat, but I picked it back up and got the rep in. I felt like my hip extension was pretty good in the power snatches and still short from the hang position. It’s definitely improving though.
WOD
5 Rounds
- 7 TnG Bear Complex (Power Clean, Front Squat, SH to OH, Back Squat, SH to OH)
* Combining is allowed, such as doing a thruster for front squat + shoulder to overhead.
* Increase weight each round.
* Partner up so you rest while the other person is working.
I’ve done bear complexes, but never as it’s designed to be done, with 7 TnG reps of the complex per “round”. It was definitely a challenge! Started off light with 75# to get the feel for it and warm up some more. Then went 85#, 95#, 115#, and 125#. Pretty much thrusters and back thrusters the entire way for me. I did quite a bit of resting with the bar on my back in the last round and some in the 4th round. Going any heavier would have been very difficult to finish.
Hike
After 4pm I headed out and did a hike. 2.39 miles in 1:03:59, while wearing the 20 pound weight vest. Strapping that thing around my chest really adds a whole other level to the hike.
Nick Momrik's Fitness Logs 