Where did the week go?
Feels good to be waking up at a decent time again. Hit the 9am class.
Warm-up
- 2 Rounds NFT
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
- Bench Press
- 10×45#
- 5×115#
- 5×165#
XWOD
- 4-4-4-4-4-4 Bench Press (205#)
- 2-1-2-1-2-1Plyo Push-up
- 2s: 18″
- 1s: 21.5″
Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.
Conditioning
6:00 AMRAP
- 8 Wall Balls (20#, 10′)
- 8 Weighted Step-ups (2×40#, 20″)
1:00 Rest
6:00 AMRAP
- 5 Box Jumps (24″)
- 5 Burpees
- 25 DU
I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.
Accessory
5 Sets
- 5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
- 5/5 Kroc Rows (62# KB)
First time doing the scap pull-ups.
Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.
Snatch Balance
- 3×45#
- 3×75#
- 3×95#
- 3×115#
- 3×135# (with 1 fail)
- 3×155#
- 3×175#
- 3×185# (with 4 fails too)
Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year.
Snatch
- 3×95#
- 3×115#
- 3×135#
- 5x3x155#
Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.