A. Tall Muscle Snatch + hip snatch (3+2) x 5… nothing over 50%
Tried to focus on bar path today with this movement. Seemed to help tremendously. Stopped swinging out in front and was able to pull my knees up to get under the bar. 🙂
50 tGU – @ 24#… 25/arm…
completed with 25# kb…first time finishing all 50! Took a while, but got it done.
60 sec. run @ 97%
rest 4 minutes on the erg @ 50% effort
300 double unders for time 😦
10:31….i was just spent. did sets of 20 with considerable rest in between. not my best effort. oh well!
A. Tall muscle snatch + hip snatch (3+2) x 4
hit all these at 55 lbs. felt ok
B. Power Clean Cluster; 22.214.171.124 x 3, rest 10 sec., rest 2 minutes @ 75-80% of max PC
hit all these at 133…felt solid
C. Strict Shoulder press x 2 reps x 7 sets
70%, 75%, 80%, 80%, 83%, 83%, 80%, 80%
87, 95, 100, 100, 103, 103, 100,Left to right imbalances getting better.
14 minutes on the clock
50 cal row
30 wall balls, 20#
20 thrusters, 55#
amrap RKC kb snatch @ 35# in remanding time.. alternating every 3 reps per arm
34 reps of kbs, but had to scale KB to 25#…Just didn’t have the form right at 35#. 😦 Next time!
Finished Row at 3:10, 10/8/7/5/5/5 for ttb, broke wb’s into 5’s at 9foot target, these felt amazingly easier than before, thrusters in sets of 5 (arms were a bit dead), then did 3 rounds of both arms of kbsnatch, rested for 15 sec or so, then went til time ended in 6th round.
A. Snatch; complete 12 reps @ 75-80% (85-95)
I had my shoulder worked on by massage therapist last night so decided to stay at 75% for all of these. Felt good…shoulder feels a lot better after she worked out a bunch of crap in my sub scap. I need to be on this muscle a lot I think….may be the route of a lot of pain. Here’s the first and last video:
B. FS; 85% x 3 x 8 sets
performed all sets at 148. this was HARD, but I kept at it.
C.1 DB strict Shoulder press x 5 x 4 sets (30?)
C.2 Weighted pull up x 5 x 4 sets (10?)
started DB press at 20, then went up to 25, 25, and 30 for last set. I should have been doing 30 the entire time. the other weights were too easy. I took vid of a set at 25 and with the weighted pu here. Did 10 lb kb for all weighted pu. Was really stoked about this!!! FINALLY getting some strength back.
5 rounds – not for time….
5 strict HSPU – work full range here (off box)
5 strict T2B
5 strict CTB (banded?)
This was stupidly hard for me. I did all strict HSPU on a box ub in a pike position. the ttb were all singles and my grip felt horrible on these. I got 1 strict ctb pu then had to use two thin bands to get anymore. I was totally spent from the weighted pu. This took me like 40 min to finish. rough….rough! 😦