Was busy with the wedding all day Saturday and then was hungover and traveled home yesterday. So I only had the hour long run since Wednesday and wasn’t sure how I’d feel today. Took a nap after lunch and went to the 4pm class.
Warm-up
- 2:00 Assault Bike (22 cals)
- 2 Rounds
- 10 PVC Passes
- 10 Good Mornings
- 10 Air Squats
- 5 HR Push-ups
- 5 Power Snatches (45#)
Weightlifting / Conditioning
E2M – 8 Rounds
- 200m Row
- 2 Power Snatches
Rowed at a 1:35/500m average through each round and went 75, 95, 115, 125, 135, 145, 155, and 165# with all touch-n-go reps.
Conditioning
- 50-40-30-20-10 DB Hang Power Snatch (50#, alt)
- 10 Wall Balls (20#, 10′)
- 50 Double Unders
The Rx was regular dumbbell snatches from the floor, but I wasn’t about to do 150 of those and blow up my back. They were hard enough from the hang. The weight on the wall balls was 30#, but the normal weight is just fine, with no rest for the shoulders in this workout. I went 20-15-15, 20-20, 15-15, 20, and 10 on the snatches. I missed a double under in 2 or 3 rounds. Finished just under the time cap at 14:59.
Nick Momrik's Fitness Logs 