30:00-60:00 round-the-world of choice or swim
PM
A. Split jerk, build to a tough but crisp single
B. Power snatch clusters from blocks (just above knees), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
+
5 rounds @ 80% effort:
10 DB walking lunge steps, 45/hand
5 ring rows in same set-up as last week
+
3 sets:
7 burpees
150m row @ max effort
4:30walk rest
+
800m walk cool-down
AM
37:30 complete; 4 rounds of:
2:00 row
3 DH2I
200m jog
3/side KB windmills, 35
2:00 ski erg
:30 FLR
PM
A. 200, 205Fx2, no belt
B. complete, no hook grip
+
5:08
+
0:50 (row in 0:29.1)
0:49 (row in 0:29.3)
0:49 (row in 0:29.5)
+
complete with Chels
Solid day! Totally played hooky on my "lunch break" - and had major anxiety the whole time. I just played it off as being super busy balancing both labs... hehe.
Jerks felt excellent; 200 was very crisp and easy. The first miss at 205 was very close (just a hair in front), but the second miss was not close at all.
Blocks at just above the knee is a much more challenging position for me. Still focusing on tight lats and engaged scaps, which I can guarantee I never used to do. It would be nice if this is the key to my snatch problems. No misses, and these were all pretty crisp, but it definitely required a ton of focus.
Walking lunges felt good. Ring rows were tough. The 5th reps on the last two rounds were pretty weak. The rings may have been at a slightly more challenging height than last week. At least that's what I'll tell myself.
Burpee/row sprint piece was awesome. Burpees were super speedy on all rounds. Saw 1:33/500m on the first one, then 1:34 was the low on the second and third. Really grateful there were only 3 sets, I got a little nauseous after the last one.
+
complete with Chels
Solid day! Totally played hooky on my "lunch break" - and had major anxiety the whole time. I just played it off as being super busy balancing both labs... hehe.
Jerks felt excellent; 200 was very crisp and easy. The first miss at 205 was very close (just a hair in front), but the second miss was not close at all.
Blocks at just above the knee is a much more challenging position for me. Still focusing on tight lats and engaged scaps, which I can guarantee I never used to do. It would be nice if this is the key to my snatch problems. No misses, and these were all pretty crisp, but it definitely required a ton of focus.
Walking lunges felt good. Ring rows were tough. The 5th reps on the last two rounds were pretty weak. The rings may have been at a slightly more challenging height than last week. At least that's what I'll tell myself.
Burpee/row sprint piece was awesome. Burpees were super speedy on all rounds. Saw 1:33/500m on the first one, then 1:34 was the low on the second and third. Really grateful there were only 3 sets, I got a little nauseous after the last one.
