5/2/16

AM Workout (0630) 

This morning was a really good workout. I felt solid on the snatching and the conditioning workout was really tough. 

A.

Build up to a Heavy 3 RM Touch-and-Go Power Snatch

Every 2 for 6 (3 sets): 

85% of heavy 3 RM x 3 reps 

straight into... 

Every 2 for 8 (4 sets): 

75% of heavy 3 RM x 4 reps

-3 RM went 135#, 155#, 175#, 195#, 210# ... felt solid throughout, probably more there, no misses here or on the EMOM stuff.
-Triples @ 85% = 180#
-Quads @ 75% = 160#

-210# is a 3 RM TnG power snatch ... I've done this as a triple before, but dropped the weight between each rep. 

B.

Strict Press – 4 sets of 5, building (try to be 5# over last week for each set) 

-115#, 125#, 135#, 145# ... tough after snatching. 

C.

For time:

4 Rounds of ‘Nate’ (2 Muscle-ups, 4 HSPU, 8 KBS (72/53#))

then…

'Grace’

30 Clean and Jerks (135/95#)

then…

4 Rounds of ‘Nate’ (2 Muscle-ups, 4 HSPU, 8 KBS (72/53#))

-15:05 ... this sucked from the start. Haven't done a 2 pood swing since mid-2015 ... glad I can at least do them without pain. All rounds of 'Nate' unbroken, 'Grace' was all singles. Really tough on the shoulders. 

D.
3 Rounds: 

Plank x :90 seconds

Rest as needed

-Complete

PM Workout (1245)

10 x 200m Run
Rest 2 minutes

-Result:

1. 30
2. 31
3. 31
4. 32
5. 33
6. 34
7. 34
8. 32
9. 36
10. 32

-Really nice day out in Chicago today. It was 55 and clear skies, with a slight breeze. I felt a little better on these than last week... not sure if this was entirely mental or not, but either way, glad I got these in... always a tough session on the track.