My glutes are a little sore from the lunges. Went to the 4pm class.
Warm-up
- Bottom Squat Hold
- Dead Hang
- Shoulder Stretch
- 5 Rounds on the Rower (went about 1,250 meters)
- 30s Easy
- 30s Hard
- 10 Muscle Snatch (45#)
- 10 Overhead Squats (45#)
- 10 Snatch Balance (45#)
- 10 Snatch (45#)
Weightlifting
Squat Snatch
- 10×45#
- 3×75
- 3×95
- 2×115
- 1×135
- 1×145
- 1×155
- 1×165
- 1×170
- 1×175
- 1×180
- 1×185
As I got to 170+ I really started thinking about punching the bar in to position. My only miss of the day was the first attempt at 180, but I got it on the next try. Last time I snatched 185 in the squat was during 17.3 over a year and a half ago! Shoulders and back are still getting used to the weight. With my last few attempts I had to make sure I was stable in the hole before standing up.
Conditioning
5 Rounds
- 5 T2B
- 5 Pull-ups
- 5 Bar Muscle-ups
- 250m Row
- 1:00 Rest
I thought this was going to get nasty and it ended up going much better than expected. My bar work has improved more in the last 1-2 months than it ever has. I’m still not attempting butterfly pull-ups, which would speed things up too. Coming off the bar between movements allowed me to stay unbroken when I was up there. I rested a little extra before the bar MU and was able to hit every set of 5. Coasted a bit on the rower in the 1:55-1:58/500m pace range for the first 4 and then kicked it in for the final pulling a low 1:40-ish pace. I finished at 14:16 with rounds times of 1:58, 1:59, 2:04, 2:04, and 2:11.
