Why am I setting an alarm on vacation? Hauled my ass to the gym at 9am, but wasn’t really feeling up for the workout after the last couple of days beat me up a bit.
Warm-up
- 2x10x210# Reverse Hypers
- 500m Row (2:02)
- 10×210# Reverse Hypers
- Bottom Squat Hold
Strength
Thruster
- 5×45#
- 3×95#
- 2×135#
- 1×165#
- 1×185#
- 1×205#
- 1×225#
- 1×240#
- Fx250# (hit my chin!)
- 1×250#
All taken from the ground. Fuck it, might as well go far another PR even though I just did it 4 weeks ago. Now it’s only 5# below my max C&J. Embarrassing.
Conditioning
4 Rounds
- 500m Row (<= 2,000m PR pace)
- 2:00 Rest
Wanted to get faster each round. Splits were 1:46.8, 1:46.7, 1:46.2, and 1:45.2. Mission accomplished.
Went back at 5:30 for some lifting. I did some foam rolling on my quads and then smashed them with a barbell for about 15 minutes. Owww! I did some snatch progressions with am empty bar to loosen up.
Tall Snatch
- 2x3x45#
- 2x3x75#
- 2x3x95#
- 2x3x105#
- 3×115#
- 3×125#
- 3×135#
- 3×145#
Wasn’t expecting to get that high, but ride the wave when it’s working!
Tall Clean
- 3×135#
- 2x3x165#
- 3×185#
- 2x3x205#
Rough at the end. Wanted to spend more time on the clean than on the snatch, but the work should have some carryover. Left thumb is getting a little tore up, so will be good to have a couple of days off. Jumped on the reverse hyper for 3x10x210# after having some of the 3rd reps crash on me a bit.
