1/28/20

This morning was a surprisingly taxing workout ... I was bummed about the snatching... didn't feel particularly strong there, but on the pistols and the aerobic test at the end I felt great. 

Warmup: 
10min Assault Bike Easy
*every 2mins get off and perform
5 Kneeling Jumps (scale to tall box jump)
15sec Ring Plank

-Complete ... great warm-up 

A) Seated Box Jump

build to a max height in 10 attempts

-Went up to a 24" box with 4 x 45# plate and 1 x 25# plate

B) Power Snatch

in 12mins build to a max for the day

-185#, 205#, 215#, 225# (fail) - I am really bummed to miss 225# ... this is a 3 RM power snatch for me and something well within my comfort zone, but my shoulders are feeling beat up and I haven't snatched heavy in ~5 months ... looking forward to getting back into some heavy lifting over my next training cycle. 

C) Back Squat

Speed Based - 10X1; 2,2,2,2; rest 3mins - These should be Fast and Snappy!

-325#, 335#, 345#, 355# ... all reps easily

D) 3min AMRAP 

Alternating Pistols Squats
*substitute box pistols if you still don't have this skill down 

-82 Reps (improved over 61 reps when initially tested in November) ... huge improvement here, pistols felt great 

E) For Time

Row 100/80 Cals
100 Wall Balls 20lbs/14lbs to 10/9'
50 GHD Sit Ups
100/80 Cal Assault Bike

*ATS 1 Benchmark

-20:32 ... 5 minutes for the row, another 5 minutes for the wall-balls (30/20/10/10/10/10/10) ... ghds were by far the worst part ... got to the bike at 13:30 ... definitely could have biked faster, but was fairly gassed at that point and tried to maintain a 62-68 RPM. Overall great aerobic training. 

E) ROMWOD

-Complete