50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.

Snatch

• 5x20kg (muscle snatches, snatch presses, and ohs)
• 2x3x40
• 3×50
• 3×60
• 3×65
• 3×70
• 3×75
• 1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!

Midline

Weighted GHD Sit-ups (20# MB)

• 9×5
• 1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

• 1x60kg
• 1×70
• 1×80
• 1×90
• 1×100
• 1×110
• 1×115
• 1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.

Warm-up

• 400m Run

Strength

16:00 EMOM (alt)

• 10 Goblet Squats (70# KB)
• 10 Ring Push-ups

Conditioning

• 200m Run
• 10 Burpees
• 10 Russian KBS (70#)
• 200m Run
• 8 Burpees
• 8 Russian KBS
• 200m Run
• 6 Burpees
• 6 Russian KBS
• 200m Run
• 4 Burpees
• 4 Russian KBS
• 200m Run
• 2 Burpees
• 2 Russian KBS
• 200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.