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.
- Crossover Symmetry Activation
- Bottom Squat Hold
- Snatch Warm-up Complex (45#)
- 81 (missed first attempt)
- 87 (missed first attempt)
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#.
- 3 Waves
I was questioning myself during the first wave, but they actually got easier the next two times through.
“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! 😀
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.