Today was a solid day in the gym. I went through a bunch of O-lifts at light loads, focusing on speed and technique. Snatch last week felt good and everything today felt great. Excited to go for some heavier weights in the near future and get back to a real training cycle. The metcon today went well, I wasn't expecting to PR given my current shape, but I went as hard as I could.
High-hang Power Snatch - 7 sets of 3 - All sets at 135# or less
High-hang Power Clean - 7 Sets of 3 - All sets at 185# or less
Snatch-Grip Dead-lift - 3 Sets of 5 - All sets at 205#
Split Jerk (from rack) - 5 sets of 3 - All sets at 175# or less
Rest 3 minutes then...
'Jackie'
For time:
1000m Row
50 Thrusters (45#)
30 Pull-ups
7.35. The last time I did this was 6.49 on May 13th of this year. I came off the rower in 3:37. Today I did not get the thrusters unbroken, had to go 30/20. Pull-ups were 10/5/5/10. I really need to get my kipping pull-ups back, but lungs felt decent overall today. I need some rest, but excited to train the rest of this week!
Rest 5 minutes then...
12,10,10 - Barbell Weighted Sit-ups (on a bench, feet anchored to 2 70# KBs) - 45#, 75#, 75#
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