gymnastics work from yesterday if you didn’t do it.. if you did then just skip this part
1. HSPU strict (max x 3)…Was able to do 3 strict to a thin abmat.
2. Weighted dips (7×3)…20 lb KB
3. hollow rocks (35 x 3)…done
4. max stomach HS Hold x 3….30 sec, 30 sec…did one back facing to work on hollow position….40 seconds
A. Muscle Snatch + Muscle Snatch from above knee (1+4) x 3 sets
Bar for 3 rounds then 55 lbs….was not really pulling through the elbows at all. Noticed this on the video. Gotta work on this.
B. C&J; 70% x 1 rep on the 50 seconds x 5, 1 rep @ 75% on the 60 seconds x 5
Everything felt really fatigued today, so I scaled back and did power cleans at 115. The jerk didn’t feel great at all. Back is really tired and my foot is still hurting a bit. Switched to power jerks….did 5 reps at 115 and called it on this one.
C. 10 minute EmOM
odd = 2 Front squat @ 70% – 1st rep is with a 3 sec. pause, 2nd rep is normal
even = 35 double unders
Front squats felt super heavy too, so moved it back down to 95. Also, doing DU in my oly shoes was a no go…too much added weight to my legs, so I threw my nanos on and just did it. The FS were fine and the du were a LOT better.
8 minute amrap
CTB pull ups
calories on AD x 2
I didn’t have any pull, so did this wod with regular butterfly pullups. Got through 2 complete rounds of 8, 6, 4, 2 pu & 16, 12, 8, 4 cals on the AD in 8:21! I’ll take it. 🙂