Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

• 500m Row (1:53)
• DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

• 5:00 Snatch Position Work (45# on training bar)
• 2 @ 95#
• 2 @ 115#
• 2:00 E20S (135#)
• 2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

• 5 @ 135# Back Squats
• 5 @ 50# Snatch Presses
• 5 @ 225# Back Squats
• 5 @ 80# Snatch Presses
• 10:00 EMOM
  • Odds: 2 @ 285# Back Squat
  • Evens: 5 @ 100# Snatch Presses
• 3 Rounds NFT (Back off sets)
  • 3 @ 245# Back Squats
  • 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

• AMRAP Wall Balls (20# MB, 11′ target)
• * All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

• 30s Air Dyne
• 30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

• 30s Row
• 30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.