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I got some nice bruises from the Friday hang snatches and my traps were sore. Took a couple of rest days for the holiday. Today was another birthday. Drove home from “up North” and rushed to the gym to lift with Alex at 4:30.

Warm-up

• Bottom Squat Hold
• Snatch Complex (3 Snatch DL + 3 Muscle Snatch + 3 Snatch Press + 3 OHS)
  • 2 Sets @ 20kg
  • 1 Set @ 40kg

Snatch

• 1x3x50kg
• 3×60
• 2×70
• 1×75
• 1×80
• 3x1x85
• 2x1x80

I was fighting too much with 85 and didn’t want to hurt myself so I backed off.

Clean Pull

• 3x70kg
• 3×90
• 3×110
• 3x3x115

All hook grip. Oww!

Thruster Attack Week 7 Workout 1

• 3 Cycles
  • 4 Rounds
    • 20s Thrusters (65#)
    • 10s Rest
  • 1:00 Rest

Went with 9 reps each set again. The damn timing app I was using starting throwing up some full screen ads during my rest going into the final cycle, and then locked up, so I may have gotten some extra rest. Still sucked though. Jumped on the Airdyne for 5:00 and did 1.44 miles to cool down.