Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.
Snatch
- 2x3x40kg
- 3x50kg
- 3x60kg
- 2x70kg
- 2x75kg
- 80kg (✓ ✘)
- 5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
- 70kg (✓ ✘ ✓)
Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.
Stayed for the 4:30 class.
Warm-up
- 3x10x210# Reverse Hypers
- Bottom squat hold
- 20 Band Pulls (blue)
- 10 Push-ups
- 30 Jumping Jacks
- 20 Band Pulls (blue)
- 10 Push-ups
- 30 Jumping Jacks
- 20 Band Pulls (green)
- 10 Push-ups
Strength
Back Squats
- 5×45#
- 10×135#
- 10×185#
- 10×205#
- 10×225#
- 10×245#
Felt good. No issues with the back.
Gymnastics
8:00 EMOM
- 3 Muscle-ups
All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.
Conditioning
5 Rounds
- 12 Burpees
- 20 Russian Twists (53#)
I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.
Nick Momrik's Fitness Logs 