4/18/20

Today was a super solid session... felt fairly recovered and I was happy with the numbers I hit today. Overall enjoyed myself in the gym, looking forward to hitting the workouts next week. 

A.

Snatch

1 set x 2 reps

Work up to a 2 rep max.

-135#, 185#, 205#, 215#, 225# ... called it there, most I've hit for a double in a while 

B.

Snatch + Overhead Squat

1 set x 1+2 reps @ 80% (205#)

1 snatch + 2 over-head squats. Minimum 80% of one rep max snatch.

-235# (failed snatch backward), 235# (failed snatch forward), 235# ... after figuring my shit out on the first two attempts I easily got the third set ... felt solid on this, OHS were very easy after the snatch 

C.

Clean and Jerk

1 set x (1+1) x2 reps

Work up to 2 rep max.

-135#, 185#, 225#, 255#, 280# ... power clean and split jerk for each rep ... happy to hit this 

D.

Front Squat

3 sets x 6 reps @ 225# 

Chest-to-Bar Pull-ups 
3 sets x a comfortable number you can hit consistently - these are for quality, not max effort 

-Complete, went across at 225# for the squats... these were supposed to be at 70%, but just hit them across at a comfortable weight and focused on good positions ... hit 20 unbroken reps for the C2B pull-ups each set ... good skill work, haven't done much kipping gymnastics work in the last few months, but they still felt good. 

E.

Bird Dogs

3 sets x 12 reps

12 reps per side.

Side Planks (weighted) 

3 sets x 30 reps

30 second hold per side.

-Complete, used a 30# DB for the side planks 

F.

5 x 500m Row
2:00 Rest 

-Complete ... just kept these around 1:40 500m/ pace and didn't stress too much about the times ... nice to get some aerobic intervals in

E.
ROMWOD

-Complete