A. Power clean and jerk; 1 rep emom x 15 @ 185
Snappy with good technique. Felt great.
B. Back squat; 4-5 x 5; rest 3:00 - moderate effort
255 for all sets at 5 reps. Again, felt great. Legs were good and sore the next two days.
30 minute amrap @ easy pace
30 double unders
About 4 rounds here. Really working on my burpee technique with more of a hinge when I reach for the ground as well as a wider stance.
C. Two arm DB kneel to stand; 5 reps x 4; rest :90
This was fun and challenging. I used 35lbs DBs.
A. Weighted pull up clusters; 18.104.22.168.1 x 5; rest :20/3:00
Added 5lbs every time. Finished at 25lbs. All reps were full range of motion while remaining challenging.
B1. Staggered stance single arm torso row; 6-8/arm x 4; rest 1:00
B2. GHD sit up; 10 reps x 4; rest 1:00
Grat AB pump here. haha. 55lbs on the DB for the rows.
C1. Toe walk; 10-15 steps/leg x 5; rest :30
C2. Heel walk; 8-12 steps/leg x 5; rest :30
D. Twisting back extension; 4-5/side x 4; rest :90
A. Power snatch + squat snatch + OHS; 5 complexes; rest 2:00
Worked up to 165 here. Good technique while being challenging on the power snatch. Focusing on not jumping too wide.
B. Split jerk; 1 rep emom x 10 @ 70%
Again, good technique here. All reps at 200lbs.
C. DB RDL; 8-10 x 5; rest 2:00
All reps at 50lbs for 10. Hamstrings are sore in a good way.
Shoulder to overhead (115) (11/10, 8/7, 9)
toes to bar (7/7/7, 8/7, 5/2/2)
box jump (24") (Continuous pace. All step down)
D1. Banded psoas march; 5/side x 3; rest :30
D2. Banded external shoulder rotation; 10/side x 3; rest :30