Only 3 people for the 9am class this morning. Death by deadlifts must have destroyed them all yesterday, so I’m glad it was a golf and squat day for me. Pretty laid back programming today.
Warm-up
- Crossover Symmetry Activation
- Leg Swings
- Arm Circles
- Hip Lunge Stretch
- Olympic Wall Squat
I had missed out on CS for a few days. Time to start stepping up some of the band tension since my shoulder isn’t having any problems.
Cleans
- 45# Position Work
- 3×95# Hang Power Cleans
- 3×135# Hang Power Cleans
- 2×165# Hang Power Cleans
- 12x1x185# Hang Power Cleans w/ 30s rest
Snatches
- 45# Position Work
- 3×75# Hang Muscle Snatches
- 3×95# Hang Muscle Snatches
- 2×115# Hang Power Snatches
- 2×135# Hang Power Snatches
- 12x1x145# Hang Power Snatches w/ 30s rest
Working at about 70% for both cleans and snatches.
Conditioning
We could run, pull a sled, or row. I hadn’t been on the rower in what seems like forever, so it was an easy choice. I mixed in some double unders too.
4 Rounds NFT
- 500m Row @ 1:50 pace
- 50 DU
Was able to get all my dubs unbroken! Did a squat hold for a few minutes and then Crossover Symmetry Recovery when I got home. In a couple of weeks after I get back from a trip to Barcelona I think I’ll start mixing in some of the CS Iron Scap and Plyometric.
Nick Momrik's Fitness Logs 