Day: April 24, 2016

That’s All?

My legs are a little more tired than I expected from the snatches. Got to the gym early and did Crossover Symmetry Activation.

Warm-up

2 Sets

  • 5 StrongFit Tricep Openers (10#)
  • 5 Scap Wall Slides
  • 5 Strict Ring Dips
  • 5 Wall Squats

Gymnastics

3 Cycles

  • 1:00 AMRAP – T2B
  • 2:00 Rest

Did 10-10-6-4 for 30 reps in the first cycle and could feel it was going to get really tough. Only managed 22 and 20 reps in the other two rounds.

Strength

Every 2:30 – 5 Sets

  • 10 Good Mornings (95#)
  • 3 Wall Walks

Ended up being about 1:1 work/rest. Everyone else was doing Pendlay Rows, but I just did them yesterday.

Conditioning

  • 4 Sets
    • 20s Row Sprint
    • 2:40 Rest
  • 5:00 Rest (additional to the last 2:40)
  • 4 Sets
    • 20s Row Sprint
    • 2:40 Rest

Looks easy on paper. It’s not. My meters were 130-130-128-127 and then 129-128-127-126. Should have tried a higher damper setting with the short sprints. I think this came from some OPEX templates.

Going out golfing with Dad and will hit some ROMWOD tonight.