Bit of a stressful morning due to time constraints... got in what I could.
A.
12 min Amrap
21 Cal. Ski
15 SHSPU
9 KB Front Rack Squat - right (35/24#)
9 KB Front Rack Squat - left (35/24#)
-2 Rounds + 11 SHSPU
B.
Front Squat (5,3,2,1,1)
-225# x 5, 275# x 3, 325# x 2, 345# x 1, 350# x 1... didn't really feel great here, but got through it.
C.
Shoulder Press – 6 x 6 @ 75% (145#)
-Complete ... rough ... missed the last rep of the last set... so got 35/36 reps.
PM (1200)
Had a better afternoon workout than I did this morning... which is always strange, but having a bit of slow down at work given the holidays coming up, had a stress-free time and was able to get in what I wanted over my lunch break. Great stuff, happy to get in some more volume and hit some of the stuff I missed last week.
A.
Snatch (Heavy 3 )
No touch and Go
-Complete, no misses, triples went 95#, 115#, 135#, 155#, 185#, 205#, 215# ... felt solid on these, hit 220# last week, but called it at 215# to move on.
B.
Snatch Grip Deadlift
3x3 @105% (275#)
-Complete
C.
For Time:
100-80-60-40-20
Double Unders
16-14-12-10-8
Strict Pull-ups
-Complete ... didn't time this, but got a lot of good intensity out of this, sets of 100 and 80 DU unbroken, had a few stupid trip ups on the later sets.
D.
12 x 250m Row
Rest 1:30
-Complete ... a little slower than the last couple weeks on these, :30 less rest each interval was a notable change... overall just glad to have the time to get these in. Tried to keep a 1:29 pace, but most of these were between a 1:30 and 1:35
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