Thursday

AM
10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 2 front squat, build to a max
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 3 push jerks, build to a tough set in 5 sets; :60 rest
+
AMRAP in 12:00:
15 AirDyne calories
12 tough strict ring rows
9 wall balls, 14 to 10
+
Not for time:
100m snatch-grip overhead carry, very heavy

PM
Oly class

AM
complete
+
A. 235 (PR+5)
B1. 7, 6, 6, 5, 6
B2. 150
+
5 rounds + 14 calories
+
complete with 135

PM
45:00 snatch (up to 115) + 15:00 CJ (up to 135)


Front squats felt good!

Ring pull-ups did not feel good.  Opened every minute with a set of 3, but then was doing mostly singles and a few doubles throughout the rest of the minute.  Lots of standing around.

Push press was a little shaky at 150, but push jerks were easy.

Went about 85% on the AirDyne and unbroken on the ring rows and wallballs with fast transitions.  Pushed the pace in the last 0:30, but couldn't finish the 15 calories.

Snatch-grip OH carry is murder on my wrists, but it wasn't any worse today than it was 20lbs lighter.  Could do this with at least 145, if not 155, next time.

Was fried coming into the Oly class.  Perhaps I should skip the ones on Thursdays - between today being day 3, and already training in the morning, and having an uncharacteristically busy day/week at work, I just wanted to sit and watch.  Snatching was really off, and spent too much time starting to overthink things that haven't been a problem recently.  Failed a number of reps.  Switched to CJ with 15:00 remaining - cleans were sloppy, but looking forward to jerking again, these felt good!

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a tough double in 5 sets; :60 rest
+
10 sets:
10 AirDyne calories @ moderate effort
7 ring rows, 2020
5 wall balls, 14 to 10
:60 rest
+
Not for time:
100m snatch-grip overhead carry, 115

complete
+
A. 195, 205, 215, 225, 230
B1. 4, 4, 4, 4, 3
B2. 105, 125, 135, 145(1), 145(1)
+
complete
+
complete

Another solid training day!

Front squats felt really, really good today - probably the best since the Invictus days.  230 is a PR for a triple, but saw a few stars on the last rep...

Strict pull-ups on the rings get easier every week.  Almost had the second rep on the second attempt at 145, but just couldn't lock it out.  When will my overhead pressing strength return? Blahhhh.

10 sets were super easy - either I'm getting way better at aerobic work, or Stephen's going easy on me this week.  Wall balls were a joke.

Snatch grip OH carry done in 5x 20m.  Felt very stable with it overhead, but this was murder on my wrists (even with wrist wraps).