7/6/17

Had a decent session this morning during open gym ... lighter %s on the lifting today and kept the conditioning intensity relatively low. Overall felt a little tired and beat up today, especially in my shoulders. But had a good session in the gym today, it was a good time.

A.
Every 2 for 12 (6 sets):
Snatch Push-Press + Overhead Squat
Build to today's heavy

-135# x 3 sets, 185# x 3 sets ... kept this really light, used as a warm-up.

B.
On a 24 minute running clock:

Every 2 for 6 (3 sets):
High Hang Snatch x 3 reps @ 50% (135#)

followed by...

Every 2 for 6 (3 sets):
High Hang Snatch + Hang Snatch @ 60% (155#)

followed by...

Every 2 for 6 (3 sets):
Hang Snatch + Snatch @ 70% (175#)

followed by...

Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80% (195#)

-Complete ... focused on speed and technique, wasn't feeling particularly great today.

C.
Back Squat
4 Sets of 3 Reps @ 80% (315#)
Rest as needed

-Complete

D.
EMOM 18 (6 sets):
Min 1 - GHD Sit-ups x 15 reps
Min 2 - Hand-stand Walk x 20 feet
Min 3 - Assault Bike x 15 cals

-Complete ... was a good sweat / movement ... much easier than yesterday, which was much needed.