Squat: 3-3-3-2-2 – 3 seconds down, 2 second pause, fast
up
EMOM 6 min: 3 TnG power snatch @ 60% - work efficiency
A1) Press: 3x10 - HAP
A2) Strict chin-ups: 3x max set
A3) Stall bar leg raises: 3x10
Conditioning: 2 min max MU, rest 2 min, 10 HSPU, 10 alt. TGU (70/50), 10 HSPU, 10 KB snatch R, 5 rope climbs, 10 KB snatch L, 10 HSPU, 10 alt. TGU, 10 HSPU, rest 2 min, 1k row HARD
EMOM 6 min: 3 TnG power snatch @ 60% - work efficiency
A1) Press: 3x10 - HAP
A2) Strict chin-ups: 3x max set
A3) Stall bar leg raises: 3x10
Conditioning: 2 min max MU, rest 2 min, 10 HSPU, 10 alt. TGU (70/50), 10 HSPU, 10 KB snatch R, 5 rope climbs, 10 KB snatch L, 10 HSPU, 10 alt. TGU, 10 HSPU, rest 2 min, 1k row HARD
Yesterday I squatted 370 (PR!), Snatched 220 (15# PR since coming back from shoulder), and CnJ'd 275.
ReplyDeleteToday:
Squat 225, 235, 245, 255, 265, 275 (felt light)
EMOM @ 145 (felt light and quick)
Press @ 125 (HARD)
Chins 14-13-10
Conditioning went awful. Shoulder still feels terrible during MU's and other dynamic shoulder conditioning. I could only do 9 MU's before I started failing and it was throbbing. I hit the first set of 10 HSPU and TGU's and then my shoulder basically started cussing me out, so I went straight to the rower and rowed a 3:19 1K. So frustrating, but I need to be more patient.