AM weight @ home: 170.3
PM weight @ gym (including belt): 174
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:30/side plank
PM
A. Squat snatch, build to a max
B. Snatch-grip deadlift, 3 x 5-7, 2021; 2:00 rest
C1. Weighted ring dip (depth in video is good), 3 x 1-2, 20X1; :30 rest
C2. Ring dip, 3 x AMRAP (-1); :30 rest
C3. Bar dip, 3 x AMRAP (-1); :30 rest
C4. Rope climb, 3 x 3; 3:00 rest
+
Not for time:
60 abwheel roll-outs, slow & controlled
AM
complete
PM
A. 125, 130Fx3, 127Fx2
B. 115(7), 130(7), 145(4)
C1. +10(2), +20(2), +25(1)
C2. 4, 3, 4
C3. 6, 5, 4
C4. complete
+
complete; 4 x 15
AM session fun and easy, except left shoulder is starting to feel like the right one did a few months ago - so far, only bothering me on the side planks. HS walks, TTB, snatches and dips all totally fine.
125 flew up easily; couldn't get under 130; got under 127 on the first try but it was way out in front. So frustrated. SGDL were fine; should have gotten a couple more reps at 145, but lost the hook grip on one hand.
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