One the road for a case, but jumped into a gym in the morning and thankfully was able to get in everything I wanted to do. Overall had a good workout, despite not having weightlifting shoes/sleeves/belt/wraps etc. I just had my nanos on and went through this. Overall enjoyed myself, was a nice way to start my day. The weights definitely felt heavy, but three days on in a row is rough. Got through everything and I am looking forward to some much needed rest.
Warm-up - KB Complex
Warm-up - KB Complex
3 Single Arm Kettlebell Snatch
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Overhead Squats
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Snatch
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Overhead Squats
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Snatch
*Build quickly to a max on each arm
-Complete, went 2 sets with 35# KB, 2 sets with 53# KB and one set with 72# KB ... this was a good warm-up.
-Complete, went 2 sets with 35# KB, 2 sets with 53# KB and one set with 72# KB ... this was a good warm-up.
A.
Snatch + Hang Snatch + Touch and Go Snatch
1 set x 1+1+1 reps
1 snatch from the floor + 1 hang snatch from above the knee + 1 touch and go snatch, up to daily max.
B.
2 Power Cleans + 2 Jerks
1 set x 2+2 reps
2 Power Clean + 2 jerks. Up to daily max.
-Didn't go unbroken on these ... was dropping between each clean, but went 135#, 175#, 205#, 225#, 240# ... had a real piece of shit bar that was rusted and didn't spin whatsoever ... didn't notice as badly on the snatching, but it made the clean and jerking rough.
-Didn't go unbroken on these ... was dropping between each clean, but went 135#, 175#, 205#, 225#, 240# ... had a real piece of shit bar that was rusted and didn't spin whatsoever ... didn't notice as badly on the snatching, but it made the clean and jerking rough.
C.
Conventional Deadlift
2 sets x 5 reps
Work up to a heavy 5 reps for 2 sets. No straps.
-225# x 5, 315# x 5, 365# x 5; working sets: 415# x 5 reps for 2 sets ... this felt relatively easy, did these belt-less, probably much more there, but this was a good transition back into 'heavy'-ish pulling.
-225# x 5, 315# x 5, 365# x 5; working sets: 415# x 5 reps for 2 sets ... this felt relatively easy, did these belt-less, probably much more there, but this was a good transition back into 'heavy'-ish pulling.
D.
3-4 sets, at a sustainable effort:
Strict Toes to Bar x 8 reps
Single Arm Farmer Carry - Right x 30 steps
Single Arm Farmer Carry - Left x 30 steps
Single Arm Farmer Carry - Left x 30 steps
Strict Toes to Bar x 8 reps
Turkish Get-up, light weight, slow and controlled - Right x 3 reps
Turkish Get-up, light weight, slow and controlled - Left x 3 reps
-3 Rounds, went 100# for each Farmer Carry and used a 35# KB for the get-ups ... all the strict T2B were the hardest part ... overall got a fun sweat out of this.
E.
ROMWOD
-Complete
-3 Rounds, went 100# for each Farmer Carry and used a 35# KB for the get-ups ... all the strict T2B were the hardest part ... overall got a fun sweat out of this.
E.
ROMWOD
-Complete
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