I was whooped after that workout yesterday. Sat on my chair for a few hours before I got the motivation to get up and do some this around the house. Made a new organizer for the garage gym. Went to the 4pm class today.
Warm-up
- 2x 30s Couch Stretch (each side)
- 2x 30s Figure 4 Stretch (each side)
- 20 PVC Pass Throughs
- 2:00 Assault Bike
- 10 Pause Overhead Squats (45#)
- 5 High Pulls (45#)
- 5 Muscle Snatch (45#)
- 10 High Hang Squat Snatch (45#)
Weightlifting
Squat Snatch
- 3×75#
- 3×95
- 3×115
- 3×125
- 3×135
- 3×145
- 3×150
- 3×155
- 3×160
My shoulder was still holding up and the lifts felt pretty solid. I don’t think I’ve squat snatched this much since 17.3! Guess I was doing all powers after the back tweak in the Open that year and then this year I’ve been letting my shoulder recover.
Conditioning
E3M – 5 Sets
- 200m Row
- 15 Kettlebell Swings (70#)
- 15 T2B
Was pulling 1:40 or less every round. I was able to do 3×5 toes to bars for the first four rounds and then 5, 3, and 7 quick singles in the 5th round. My splits were 2:04 – 2:02 – 2:05 – 2:12 – 2:17. That’s enough T2B for this week after 72 yesterday and 75 more today. Seems like my endurance with them is finally getting better.
Nick Momrik's Fitness Logs 