Friday 8-2 (@ home)
Buy-in:
Stretching +
10 KB Swings
1 Elephant Walk
8 KB Swing - 40#
2 Elephant Walks
6 KB Swings - 40#
3 Elephant Walks
8 KB Swings - 40#
2 Elephant Walks
10 KB Swings - 40#
1 Elephant Walk
TRAINING:
A. 3-Pos Snatch - Mid, Knee, Shin - 1+1+1
A. 3-Pos Snatch - Mid, Knee, Shin - 1+1+1
45-87-105-127-140-150 (+10#)
B. 3-Pos Clean - Mid, Knee, Shin - 1+1+1
B. 3-Pos Clean - Mid, Knee, Shin - 1+1+1
95-115-135-150-167-179-185
C. Back squat; build to a 5rm
C. Back squat; build to a 5rm
135-225-275-305-345-360*belt
D. 31 Rep Back Squat - 247#
E. Thruster Practice x 5's
E. Thruster Practice x 5's
45-95-115-135
+
10 Rounds of @ 80% effort of:
3 HSPUs
6 Ab Wheel
9 KB Swing - 60#
12 Body Squats
Time: 13:30
Cash-Out:
10 HSPUs - UB
15 Ab Wheel
20 KB Swing - 60#
30 Body Squats
Notes:
Loved the Warm-up today. May be a new staple if I have time. Got it from Chronicles of strength. Really loosened up my shoulders, hammies and activated my core.
Still feeling out the Oly lifts. Added 10# to last time on snatch and did the 3-Pos Clean by feel. Felt easy...wanted to go higher...but decided that was enough for the day.
Squat was a little anit-climactic. I was hoping to hit around 370#, but sleeping on the floor the last two days has taken a toll on me. Just wasn't into it. I was supposed to do 295# for a set of 21, but when I unracked it, I paused too long and thought about it...then racked it. Stripped down to 247# and did a set of 31.
I was supposed to hit a 21-15-9 Thruster and Box Jump couplet today, but I hurt myself last time I did thrusters...although it was with 165# not 95# so I'm still a little leary. Also, I can't do box jumps yet due to my calf...so...I threw together a little WOD at a slower pace. Did work...feel good.
