Can’t Beat Rich

Feeling a little beat from yesterday.

Warm-up

• Crossover Symmetry Activation
• 3×8 Reverse Hyper (210#)
• Bottom Squat Hold
• Snatch
  • 2x3x45#
  • 3×65#

Conditioning

12:00 AMRAP

• 50 DU
• 15 Snatches (weight goes up each round)
  • 95-115-135-155-185-205#

This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…

3 Rounds

• 30s Burpees
• 30s Rest
• 30s Air Squats
• 30s Rest
• 30s HS Hold
• 30s Rest

Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.

Skill Work

5 Sets NFT

• 4 Turkish Get-ups
• 10 Ring Swings

I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.

Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.