04/18/23

AM Workout (0845)

A.

2 Sets, each for time:
3,250/2,500m Bike Erg
1,500/1,250m Row
1,500m/1,250m Ski
Rest 5 minutes between sets

-18:49

-19:28 ... this was nice cardio ... kept it at about an 80-85% aerobic effort, nice sweat. 

B.

Every 2 for 10 (5 sets) of:

'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete ... haven't done this since prior to quarterfinals... definitely tough during the 4th and 5th sets. 
 

PM Workout (1430) 

A.
Snatch Singles
-Build up to a max for the day making small incremental jumps past the 80% mark.
-Past 80%, jumps should be 5-10# increments only. These small jumps are so you can accumulate some volume as well as find an accurate max weight for today. You should do a total of around 12-15 singles overall through this session. 

-Sets went:

95#, 115#, 135#, 155#, 175#, 185#, 195#, 205#, 215#, 225# ... missed one rep at 215# on the way up, but got it quickly after ... 225# felt tough for the day... shoulders sore from yesterday. 

B.
Deficit Snatch Pulls (Off 2-3” deficit)
5 x 2 reps @ 100% of 1RM Snatch
*Use straps. Focus on the legs pulling the bar off the floor. 

-Complete, across at 255#   

C.
2 Sets of:
50’ Handstand Walk
10 Sandbag to Shoulder (150/100)
50’ Handstand Walk
10 Sandbag to Shoulder (150/100)
50’ Handstand Walk
Rest 5 minutes between sets 

-8:00

-10:05 ... this was a really tough workout for me... the sandbag to shoulder wasn't tough, but my HSW felt like shit today... not sure exactly why, but I've had ample life stress and I was struggling to even get 25' increments unbroken ... got through this, but it was a very tough day mentally for me.