Snatch Back

My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.

Warm-up

• Crossover Symmetry Activation
• Snatch Warm-up Complex
  3 muscle snatch + 3 OHS + 3 Snatch Press
  • 45#
  • 75#
  • 95#

Weightlifting

23:00 Snatch EMOM

• 2 Sets 2×115#
• 3 Sets 1×135#
• 4 Sets 1×145#
• 5 Sets 1×155#
• 6 Sets 1×165#
• 2 Sets 1×175#
• 1×185#

Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.

Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.

Conditioning

4 Rounds

• 20 Deadlifts (115#)
• 400m Run

I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.

30:00 Strongman Circuit

• 100m Sled Drag Backwards (double handle, 95#)
• 100m OH plate Carry (45#)
• 100m Farmer’s Carry (25# bumper plates)
• 100m Sled Drag Backwards (double handle, 95#)
• 100m Sandbag Carry (60#)
• 100m Farmer’s Carry (25# bumper plates)
• 100m OH plate Carry (45#)
• 100m Sandbag Carry (60#)

Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.