Work Up Quick

Got to the gym around 5. Figured it would be a good idea to get in some heavy snatches in case some sort of max is coming in the Open.

Warm-up

• Crossover Symmetry Activation
• Bottom Squat Hold
• Snatch Warm-up Complex (45#)
• Pass-thrus

Snatch

• 3x40kg
• 3×50
• 60
• 63
• 66
• 69
• 72
• 75
• 78
• 81 (missed first attempt)
• 83
• 87 (missed first attempt)
• 90

Starting at 60, Bryan and I went back and forth without much rest other than changing the plates. Worked up in less than 20 minutes because I wanted to do the 5:30 class. Felt like the make at 90 was a good place to stop. Was rusty for sure, so need to get these in more often. I much prefer lifting like this though instead of taking 40-50 minutes.

Strength – Shoulder Press

Class was programmed as 3 rounds of these sets:

• 3 @ 85%
• 2 @ 90%
• 1 @ 95%

I based mine off what my max should be (180#) after a recent triple with 170#.

• 6×45#
• 3×95
• 3×115
• 3×145
• 3 Waves
  • 3×155
  • 2×162.5
  • 1×170

I was questioning myself during the first wave, but they actually got easier the next two times through.

Conditioning

“Wall Ball Kalsu”

• 100 Wall Balls (20#, 10′)
• 5 Burpees EMOM (Starting at 1:00, so first minute is free)

I don’t like it this way because it doesn’t read correctly and it’s not how you do Kalsu. 🙂 You should start with the burpees as soon as you start the clock. But it’s good to vary things, right? I’ve done it the proper way, in 5:54, a year ago. Today the wall balls felt really light and I was getting in a lot more each minute than I did the other time. Started with 30, then 3 sets of 18, and a final set of 16 to finish in 4:50. I was kind of mad I dropped the wall ball early in the first 2 sets of 18 too, with about 6 seconds left. I could have gotten in 2 more each of those sets.

Update: I found where we did it this same way in October and it took exactly 5:00 then. I’ll take a 10 second improvement! 😀

Midline

8 Rounds (Tabata)

• 20s Weighted Plank (45#)
• 10s Rest

This was the worst part of the workout! I wanted to quit after round 4, but made it all the way through them.